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Yoga for your shoulders: a 25-minute class for the shoulder blades, the rotator cuff, weight on your hands in steps and reach overhead

A 25-minute yoga class for shoulders that feel tight, stiff or weak. You start with slow breathing and easy shoulder and upper-back movement, work the muscles between your shoulder blades with face-down lifts and wall angels, strengthen the rotator cuff and upper back with a light band, then build up weight on your hands from a table-height push-up to plank, downward dog and a knee side plank, and finish with the neck and a rest. You'll need a light resistance band, a mat and a sturdy table or chair. If your shoulder hurts, use our yoga for shoulder pain class instead. The order is our own, built from the evidence in our yoga for your shoulders guide; the class itself hasn't been tested.

25 minBeginner17 movesWall, band, anchor point, bench or boxShoulders · Back · Abs · Glutes · Chest · Triceps
Follow along: a timer, a cue and the next move, one step at a time.

Arrive and move (about 6 minutes)

  1. Slow breathing (6 breaths a minute)2 min
    Beginner · 3D demoSitting tall; in for about 4, out for about 6, no holdsEasier: Breath reachHarder: Crocodile breathing (prone diaphragmatic breathing)
  2. Breath reach5 breaths
    Beginner · 3D demoArms float up as you breathe in and down on a longer breath out; only as high as is comfortableHarder: Slow breathing (6 breaths a minute)
  3. Shoulder rolls10 slow circles each way
    Beginner · Shoulders, Back, Neck · 3D demoSmall circles if anything pinchesHarder: Shoulder CARs (controlled articular rotations)
  4. Cat-cow8 waves
    Beginner · Back, Abs · 3D demoHands under shoulders, fingers spread; fists if your wrists complainHarder: Half lord of the fishes (Ardha Matsyendrasana)
  5. Thread the needle (Parivrtta Balasana)30 s each side
    Beginner · Back, Shoulders · 3D demoRest the side of your head on a folded towel; ease off if it presses into the shoulder underneathEasier: Side-lying open bookHarder: World's greatest stretch

Shoulder blades (about 5 minutes)

  1. Locust pose (Salabhasana)2 holds of 5 breaths
    Beginner · Back, Glutes, Hamstrings · 3D demoArms reaching forward, a little off the floor, eyes down; arms by your sides if that's easierEasier: Seated upper-back lift (sit tall, shoulders back)Harder: One-legged bow (half locust)
  2. Prone Y-T-W raises1 round of 8 of each letter
    Beginner · Back, Shoulders, Neck · 3D demoDraw your shoulder blades down and together before the arms liftEasier: Wall angelHarder: Bent-over reverse fly
  3. Wall angel8 slow slides
    Beginner · Back, Shoulders · 3D demoRibs soft; a small range is fineEasier: Table slide (seated forward reach)Harder: Prone Y-T-W raises

Rotator cuff and upper back, with a band (about 4 minutes)

  1. Standing band external rotation2 sets of 10 to 15
    Beginner · Shoulders, Back · 3D demoLight band, elbow at your side, turning your forearm out and back slowlyEasier: Stick-assisted external rotation (lying)Harder: Side-lying external rotation
  2. Band row2 sets of 10 to 15
    Beginner · Back, Biceps, Shoulders · 3D demoSqueeze your shoulder blades back; stop 2 or 3 reps before you can't do another. Check the band and anchor firstHarder: Supported single-arm dumbbell row

Weight on your hands, in steps (about 6 minutes)

  1. Incline push-up2 sets of 8 to 12
    Beginner · Chest, Triceps, Shoulders · 3D demoHands on a table or the seat of a sturdy chair; use a wall if this is too hardEasier: Wall push-upHarder: Push-up
  2. Straight-arm plank (high plank)3 holds of 15 to 30 s
    Intermediate · Abs, Shoulders, Chest · 3D demoShoulders over wrists, body in one line. Knees down, fists or forearms if you need toEasier: Knee hover (Pilates tabletop hover)Harder: Leg pull front (Pilates leg pull down)
  3. Downward-facing dog (Adho Mukha Svanasana)3 holds of 5 breaths
    Beginner · Shoulders, Hamstrings, Calves · 3D demoKnees bent, press the floor away. Hands on a chair seat, and keep it brief, with glaucoma or high blood pressure that isn't under controlEasier: Extended puppy pose (Uttana Shishosana)Harder: Half handstand at the wall (Ardha Adho Mukha Vrksasana)
  4. Knee side plank2 holds of 15 to 20 s each side
    Beginner · Abs, Hip abductors, Shoulders · 3D demoOn your forearm and knees; stop if the supporting shoulder hurtsHarder: Side plank

Neck (about 2 minutes)

  1. Upper trap release2 holds of 30 s each side
    Beginner · 3D demoLet the weight of your head do the stretch; don't pull with your handEasier: Side neck stretch

Rest (about 2 minutes)

  1. Child's Pose (Balasana)1 min
    Beginner · Back, Shoulders, Glutes · 3D demoArms long in front or by your sidesHarder: Extended puppy pose (Uttana Shishosana)
  2. Corpse pose (Savasana)1 min
    Beginner · 3D demoLet your breathing slow

Tips

  • Two or three times a week is a good starting point, with the gentle moves on other days if you like. Give it 8 to 12 weeks.
  • If your shoulder hurts, use our yoga for shoulder pain class instead. Stop any move that gives a pinch at the front or top of the shoulder and go back a step.
  • Make it harder over the weeks: longer holds, a firmer band, then plank and side plank from your toes. Add chaturanga (3 to 5 slow lowers, knees down) only when plank and downward dog feel easy.
  • With heart disease, keep breathing and ask your cardiac team before long holds; with heart failure, leave the planks out. After a past dislocation, keep your arms in front of you and stop if the shoulder feels about to slip.
  • Later in pregnancy, swap the face-down lifts for all-fours moves such as bird dog.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

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Questions people ask

How long does the yoga for your shoulders: a 25-minute class for the shoulder blades, the rotator cuff, weight on your hands in steps and reach overhead take?

About 25 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A wall, A band, An anchor point, A bench or box. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 10 of its 17 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.