Shoulder pain and back tension are common problems that arise due to various reasons. Usually, sitting for long hours, improper posture, stress, and lack of physical activity can lead to shoulder and back pain.

Yoga is an ancient practice that can help release tension and stress from your body and mind. By regularly practicing yoga poses, you can strengthen and stretch the muscles in the upper body, which can reduce pain and stiffness. The following six yoga poses are beneficial in releasing shoulder and back tension.

1. Cow Face Pose (Gomukhasana)

Gomukhasana is a seated yoga pose that stretches the shoulders, arms, and hips. This pose is beneficial for releasing tension in the shoulders and upper back. To perform this pose:.

Sit on the floor with legs crossed, or in a comfortable seated position.
Place the right knee over the left knee and place the right foot beside or behind the left hip.
Bring the left arm up and bend it at the elbow, taking the hand behind the back.
Bring the right arm down and bend it at the elbow, taking the hand behind the back.
Clasp the fingers of both hands if possible, or use a strap to hold the hands together.
Hold this pose for 30 seconds to 1 minute and release the pose.

2. Eagle Pose (Garudasana)

Garudasana is a standing yoga pose that stretches the shoulders, upper back, and hips. This pose also helps to improve balance and concentration. To perform this pose:.

Stand with feet hip-width apart and arms alongside the body.
Bend the knees slightly and lift the left foot up, crossing the left thigh over the right thigh.
Bend the right elbow and bring the left arm under the right arm.
Bring the hands together, pressing the palms or fingers together if possible.
Hold the pose for 30 seconds to 1 minute and then release.

3. Thread the Needle Pose (Parsva Balasana)

Parsva Balasana is a gentle yoga pose that targets the upper back, shoulders, and neck. This pose also helps to relieve tension in the hips and lower back. To perform this pose:.

Begin on all fours in a tabletop position.
Slide the right arm under the left arm and lower the right shoulder to the floor.
Rest the right ear on the floor and stretch the left arm forward.
Hold the pose for 30 seconds to 1 minute and release.
Repeat on the other side.

4. Dolphin Pose (Ardha Pincha Mayurasana)

Ardha Pincha Mayurasana is a yoga pose that strengthens the shoulders, arms, and upper back while stretching the hamstrings and calves. This pose is also beneficial in releasing tension in the shoulders and back. To perform this pose:.

Begin on all fours in a tabletop position.
Lower the forearms to the floor, keeping the elbows under the shoulders.
Tuck the toes and lift the hips up and back, straightening the legs as much as possible.
Press the forearms and hands firmly into the ground and lengthen the spine.
Hold the pose for 30 seconds to 1 minute and release.

5. Supported Fish Pose (Matsyasana)

Matsyasana is a backbend yoga pose that opens the chest and shoulders while stretching the neck and spine. This pose is beneficial in releasing tension in the shoulders and upper back. To perform this pose:.

Place a bolster or a few pillows lengthwise on the floor.
Sit in front of the bolster or pillows with the knees bent and feet on the floor.
Lower the back down onto the bolster or pillows, resting the head on it.
Extend the arms out to the sides, palms facing up.
Hold the pose for 1 to 5 minutes and release.

6. Child’s Pose (Balasana)

Balasana is a resting yoga pose that helps to release tension in the shoulders, back, and hips. This pose is also beneficial for reducing stress and calming the mind. To perform this pose:.