Many people spend hours hunched over their desks, driving long distances, or scrolling on their phones. It can lead to tightness in the chest and shoulders that cause poor posture, discomfort, and even breathing restrictions. Practicing some yoga poses regularly is a powerful solution to stretch and strengthen these areas.
In this article, Alpesh Yoga – a leading yoga school in Goa, India – will share the list of top yoga poses and transitions to improve flexibility and strengthen the shoulders and chest. Let’s start with our quick health guide!
Yoga Poses to Open Shoulders & Chest
Practicing the below yoga poses will help you open your shoulders and chest:
Bhujangasana (Cobra Pose)
It is a heart-opening posture that stretches the front body while strengthening the back muscles. Follow the below steps to practice cobra pose in the right way:
– Lie on your stomach and place your hands under your shoulders.
– Lift your chest off the floor by pressing into your palms and keeping your elbows slightly bent.
– Draw your shoulders down and back, expanding through the chest.
– Stay in the position for 5-8 breaths before lowering back down.
Ustrasana (Camel Pose)
The camel pose is one of the most effective backbends for opening the shoulders and chest. This yoga pose also improves spinal flexibility and strengthens the back. Here is how to practice ustrasana:
– Start by kneeling on the floor with knees hip-width apart.
– Place your hands on your lower back for support.
– Lift your chest toward the ceiling while leaning back slowly.
– If possible, reach for your heels with your hands.
– Stay in the position for 5 breaths before carefully coming back up.
Setu Bandhasana (Bridge Pose)
This yoga pose stretches the shoulders and chest. The bridge pose also strengthens the back and glues. It helps counteract the effects of prolonged sitting. Here is how to perform it:
– Lie on your back with your knees bent and feet hip-width apart.
– Press into your feet and lift your hips toward the ceiling.
– Clasp your hands under your back and roll your shoulders inward.
– Stay in the position for 5-8 breaths before lowering down.
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Dhanurasana (Bow pose)
Bow pose is an advanced chest opener that deeply stretches the chest, shoulders, and front body while also strengthening the back. Follow the below steps to practice bow pose in the right way:
– Start by lying on your stomach with your arms at your sides.
– Bend your knees and reach for your ankles.
– Lift your chest and thighs off the floor as you kick your feet into your hands.
– Hold in the position for 5 breaths before releasing.
Urdhva Mukha Pasasana (Thread the Needle Pose)
Urdhva mukha pasasana pose targets the shoulders and upper back. It helps release built-up tension in the upper back, back and shoulders. Here’s how to practice it:
– Start in a tabletop position
– Slide your right arm under your left arm and rest your right shoulder and cheeks on the mat.
– Hold the position for 5 breaths before switching sides.
Utthita Trikonasana (Extended Triangle Pose)
Extended triangle pose is excellent for opening the chest and stretching the shoulders & spine. Follow the below steps to practice utthita trikonasana:
– Stand with your feet wide apart.
– Extend your arms and reach your right hand toward your right foot.
– Open your chest and gaze toward your top hand.
– Hold for 5 breaths before switching sides.
Matsyasana (Fish Pose)
Fish pose is a deep chest-opening yoga pose that counteracts the effects of slouching and tight shoulders. Here’s how to practice it:
– Lie on your back with your legs extended.
– Place your hands under your hips and lift your chest.
– Tilt your head back and rest the crown of your head on the mat.
– Stay in the position for 5-8 breaths before coming back to the normal position.
Yoga Poses to Open Chest & Shoulders: Wrapup
Adding these yoga poses to your daily routine can help improve posture, relieve tension, and enhance flexibility in the chest and shoulders. If you are in India, you can also join a short yet intensive yoga course at our Goa or Dharamshala studio to get more familiar with healing yoga poses and stretches.
Do you have any queries to ask about yoga or want to join a yoga teacher training program in Goa? Email us at alpeshyoga@gmail.com and get a quick reply from our experts.
Also, check out our most popular yoga courses:
100-hour multi-style yoga TTC in Goa
200-hours alignment yoga TTC in Goa