Shoulder and back pain can be a common problem for many people of all ages and backgrounds. Sitting at a desk all day or participating in sports that require repetitive arm motions can contribute to the development of shoulder and back pain.

Luckily, a consistent yoga practice can help alleviate discomfort and improve overall posture. Here are six yoga poses to try for shoulder and back pain relief:.

1. Downward-Facing Dog

Downward-Facing Dog is a popular pose in yoga that not only relieves shoulder and back pain, but also calms the mind and energizes the body. To practice this pose, start on all fours with your wrists under your shoulders and your knees under your hips.

Spread your fingers wide and tuck your toes under. Exhale and lift your knees off the floor, straightening your legs and pushing your hips back. Keep your head and neck relaxed, and hold for 5-10 deep breaths.

2. Child’s Pose

Child’s Pose is a gentle stretch that targets the muscles of the back while promoting relaxation and calmness. Start on all fours with your wrists under your shoulders and your knees under your hips.

Spread your knees wide and lower your hips back towards your heels. Reach your arms forward and relax your forehead onto the mat. Hold for 5-10 deep breaths.

3. Thread the Needle

Thread the Needle is a pose that stretches the upper back and opens the chest, improving posture and reducing shoulder pain. Start on all fours with your wrists under your shoulders and your knees under your hips.

Reach your right arm up towards the ceiling, then exhale and thread it under your left arm, bringing your shoulder and ear to the mat. Keep your left arm extended and your hips lifted. Hold for 5-10 deep breaths on each side.

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4. Cow Face Pose

Cow Face Pose is a deep stretch that targets the shoulders and upper back, reducing pain and tension in these areas. Sit on the floor with your legs crossed and your left leg on top of your right leg.

Reach your right arm up towards the ceiling and bend your elbow, bringing your hand down between your shoulder blades. Reach your left arm behind your back and try to clasp your hands together. Hold for 5-10 deep breaths on each side.

5. Sphinx Pose

Sphinx Pose is a gentle backbend that strengthens the muscles of the upper back, reducing pain and tension in this area. Lie on your stomach with your elbows under your shoulders and your forearms on the floor.

Keep your legs extended behind you and press the tops of your feet into the floor. Inhale and lift your chest off the floor, keeping your elbows and forearms on the ground. Hold for 5-10 deep breaths.

6. Seated Forward Fold

Seated Forward Fold is a calming pose that stretches the hamstrings and lower back, reducing pain and tension in these areas. Sit on the floor with your legs extended in front of you. Inhale and reach your arms up, lengthening your spine.

Exhale and fold forward from your hips, keeping your spine long. Reach for your feet or ankles and hold for 5-10 deep breaths.

Remember, it’s important to listen to your body and not push too hard in any pose. If you experience any pain or discomfort, back off the pose or modify it to better suit your needs.