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While several remedies exist, certain yoga asanas, such as Bhujangasana, Dhanurasana, and Virabhadrasana, can be particularly effective in alleviating shoulder pain while also improving overall body posture

Dhanurasana, or the Bow Pose, is considered one of the best asanas to relieve shoulder pain. (News18 Hindi)
Whether at home or in the office, sitting and working continuously for hours is not good for your health. According to experts, prolonged sitting often leads to shoulder pain, a common issue especially among those with desk jobs. Unfortunately, many people ignore this discomfort, allowing it to worsen over time.
While several remedies exist, yoga can be particularly effective in alleviating not only shoulder pain but also overall body posture and issues. But which yogasanas work best? Delhi-based yoga trainer Shashank Gupta shares some effective yoga asanas with News18.
Dhanurasana
Dhanurasana, or the Bow Pose, is considered one of the best asanas to relieve shoulder pain. To perform it, lie on your stomach with your legs slightly apart and arms straight. Exhale while bending your knees and bringing your heels close to your buttocks. Hold your toes with your hands and arch your back while inhaling deeply. Lift your chest off the ground and hold the position before slowly returning to the starting position. This should be repeated three to five times.
Bhujangasana
Bhujangasana, also known as the Cobra Pose, is highly beneficial for those suffering from shoulder pain. Lie on your stomach with your elbows close to your waist and palms facing down. Inhale slowly and lift your chest upwards, followed by a slight lift of the abdomen. Hold the position for about 30 seconds before returning to the starting position. Performing this three to five times can help ease tension in the shoulders.
Balasana
Balasana, or the Child’s Pose, is particularly effective for relieving pain caused by prolonged sitting. To do this, kneel on the mat and sit back on your heels. While inhaling deeply, bend forward so that your chest touches your thighs. Try to touch the ground with your forehead and hold this position for 30 to 60 seconds before returning to the starting position. Repeating this three to five times can help relax the shoulder muscles.
Virabhadrasana
Virabhadrasana, or the Warrior Pose, is another useful yogasana for shoulder pain relief. Start by standing straight on a yoga mat and spreading your legs apart. Extend your arms parallel to the shoulders and bend your right leg at the knee, keeping the sole flat on the ground. Turn your head towards your right foot and arm and hold the position for 50 to 60 seconds before switching sides. This should be done at least three to five times for the best results.
Marjaryasana
Marjaryasana, commonly known as the Cat-Cow Pose, is also highly effective in relieving shoulder pain. Begin in Vajrasana and place your hands on the ground in front of you. Shift some weight onto your hands and lift your hips while straightening your thighs upwards, ensuring a 90-degree angle at the knees. Inhale while arching your back and lifting your tailbone, then exhale while rounding your back and tucking your chin into your chest. This movement should be repeated 10 to 20 times for maximum relief.