Empower Your Upper Body: Yoga Techniques for Banishing Arm and Shoulder Pain

Imagine this: You wake up one morning, ready to conquer the day, but as soon as you reach for the alarm clock, a sharp pang of pain shoots through your arm and shoulder.

Whether it’s caused by carrying heavy bags, poor posture, or spending long hours at a desk, arm and shoulder pain can be truly debilitating. Most people think painkillers, balms or ointments are the only remedy to fight such pain, but lesser known is that, through yoga one can enhance circulation, build internal muscle strength and ban this pain for good.

I feel a large number of people associate Yoga Courses Online only with weight loss. Yoga has many advantages beyond this and in this blog, we are going to examine how yoga can help one bid adieu to that nagging arm and shoulder ache.

Understanding the Culprits: Why Arm and Shoulder Pain Occurs

Before diving into yoga techniques, let’s look at the culprits behind arm and shoulder pain. Repetitive motions, muscle imbalances, inactivity and even emotional stress can lead to tension and discomfort in these areas; and poor posture  like slumping over a computer, only adds to the problem.

The foundation of any yoga practice lies in proper alignment. Misaligned poses can worsen existing pain or create new discomfort. For example, a misaligned downward-facing dog pose can strain one’s shoulders or neck. One should try learning yoga with professionals who can help us focus on aligning our body parts correctly and engaging the right muscles so as to prevent unnecessary strain and wearing out of our joints.

Yoga Poses to Target Arm and Shoulder Pain

  • Extended Triangle Pose (Utthita Trikonasana): The key focus of this pose is that it stretches the inner arm muscles, the shoulders and chest, helping to release tension in these areas. As you reach for the sky with one arm, feel the elongation through your side body, and let your pain melt away.
  • Thread the Needle Pose: To relieve tension in your shoulders, try the Thread the Needle pose. As you thread both arms, clasping your hands under the bent knee and apply a little pressure, pulling the knee to the chest, you’ll feel a delightful tug plus a release in the upper back and shoulders. As the upper back muscles stretch, your shoulder blades will get pulled to the sides of the upper back. All our body parts are connected; the arms are attached at the shoulders and the muscles extend into the upper back. Flexibility in the upper back and shoulders will improve the functionality and ease in the arms.
  • Cow Face Pose (Gomukhasana): This pose works wonders for the shoulders and arms. As you intertwine your arms behind your back, you’ll feel many new muscles in the arms getting a workout which can alleviate pain and increase mobility.
  • Forearm Plank Pose (Phalakasana): This is an effective posture for strengthening your arm muscles plus your core muscles.
  • Side Plank Pose / (Vasisthasana): By putting the load of the full body on one arm we energize and empower the full length of the arm as well as the wrist joint. The effect travels to the shoulder-blade of the weight bearing arm.

Breathing Through the Discomfort: Pranayama Techniques

Don’t forget about harnessing the power of your breath as well. We sometimes hold tension in our arm muscles without realizing.  Incorporating pranayama, or breathing practices, can aid in relieving arm and shoulder pain. Try the Nadi Shodhana (Alternate Nostril Breathing) technique to balance the energy flow in your body, reduce stress, and ease muscle tension.


Are you getting convinced to improve the quality of your life with these age-old yogic practices? If you are searching for Yoga Classes at Home, Yoga with Sapna can be an excellent option. Need more information or want to know more about the timing or fees? Visit our Website now!

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