Pose collection · 10 poses
Yoga poses for tight shoulders and upper back
Hours at a desk or on a phone pull the shoulders forward and round the upper back. Over time the chest tightens, the upper back weakens, and the neck takes on more work than it should.
These poses do both halves of the job: they open the chest and the fronts of the shoulders, and they strengthen the upper back so good posture is easier to keep. Move slowly, and keep the shoulders away from the ears.
By Fayeed Pawaskar · Open any pose for full steps, a form checklist, and common mistakes
- Thread the needleYoga · Beginner
1. Thread the needle
Parsva Balasana
A gentle twist that releases the upper back and the back of the shoulder. Rest your head down and let the breath do the work.
How to do it → - Cat-cowYoga · Beginner
2. Cat-cow
Marjaryasana-Bitilasana
Moves the upper back through its full range. Focus on spreading the shoulder blades as you round.
How to do it → 
Yoga · Beginner3. Sphinx pose
Salamba Bhujangasana
Opens the chest on your forearms while the upper back starts to work. Draw the shoulders down and back.
How to do it →- Cobra poseYoga · Beginner
4. Cobra pose
Bhujangasana
Strengthens the muscles between the shoulder blades. Lift with the back, not by pushing into the hands.
How to do it → 
Pilates · Beginner5. Swimming
Strengthens the upper back and the backs of the shoulders while you lie on your belly, the opposite of sitting hunched.
How to do it →
Yoga · Beginner6. Downward facing dog
Adho Mukha Svanasana
Lengthens the shoulders overhead and builds strength. Turn the upper arms out to make space around the neck.
How to do it →
Yoga · Beginner7. Dolphin pose
Ardha Pincha Mayurasana
A forearm version of downward dog that builds shoulder strength and stretches the upper back.
How to do it →
Yoga · Intermediate8. Humble warrior
Baddha Virabhadrasana
Opens the chest and shoulders with the hands clasped behind you. Hold a strap if the hands do not reach.
How to do it →
Pilates · Beginner9. Mermaid
A seated side stretch that opens the side body and the shoulder from the ribs to the fingertips.
How to do it →
Yoga · Beginner10. Fish pose
Matsyasana
Opens the chest and the front of the shoulders. A block under the upper back makes it a supported, restful stretch.
How to do it →
Put it together
Start on hands and knees with cat-cow and thread the needle on each side. Lie on your belly for sphinx, cobra, and swimming. Press back to downward dog, then lower to dolphin. Stand for humble warrior on each side, then sit for mermaid. Finish with fish pose over a block for a minute of rest.
Questions about this collection
What yoga poses help with tight shoulders?
Thread the needle, fish pose, and humble warrior stretch the shoulders and chest, while cobra, swimming, and dolphin strengthen the upper back. Combining stretch and strength works better than stretching alone.
Can yoga help with rounded shoulders from sitting?
Yoga can help by opening the chest and strengthening the upper back, which makes upright posture easier to hold. It works best alongside regular breaks from sitting and a desk setup that does not keep you hunched.
How long until I notice a difference in my shoulders?
Many people feel looser after a single session, but lasting change in posture and mobility usually takes several weeks of regular practice. A few minutes a day is a realistic place to start.
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