Straighten Up: 6 Yoga Poses to Fix Rounded Shoulders

Reverse achy, rounded shoulders with these six back-straightening yoga poses.

Even when you aren’t stuck at a computer, you’re probably tempted to check your phone. Unless you are being constantly being mindful of your posture, that desk job and cell phone typically mean that you’re looking down at a screen with rounded shoulders and a forward chin. It doesn’t take too long for that posture to become the norm for your body. (1)

Poor posture has more side effects then just looking like a hunchback. It can lead to permanent, degenerative changes in the spine, headaches, low energy, back pain, increased body weight, hip and shoulder pain, poor digestion, and even increased risk for cardiovascular disease. Yikes. (2, 3, 4, 5)

Suffering from a sore neck, back and shoulders? Get our mobility guide to ease pain and soreness.
Get The FREE Mobility Guide To Fix Your Pain Today!

Adding in specific yoga poses can help to reverse bad posture, which is essential for staying sharp and healthy. It is also important to be mindful of your posture during activities like texting, and holding your phone at eye level rather than down in front of your belly is important.

These six easy poses will relieve tightness in your chest and shoulders, and serve as a good reminder to keep good posture throughout your day. You can do these yoga poses anywhere – all you need is a few minutes and yourself.

---

6 Yoga Poses to Fix Rounded Shoulders

Shoulder Pigeon | 8 breaths per side

This yoga pose quickly reverses rounded shoulders by opening up a tight chest and shoulder muscles.

1. Lie down on your belly with your legs straight back behind you.
2. Straighten your right arm out to the side with your palm face down. Bend your left elbow and place your palm right underneath your shoulder. Bend your left knee.
3. Press into your left palm and roll onto your right shoulder and hip. Place your left foot on the floor outside of your right thigh so that your left knee points up towards the sky.
4. Hold for eight breaths, then slowly roll back to your belly. Switch sides.

Low Lunge with Bound Arms | 8 breaths per side

A low lunge reverses bad posture by opening up the shoulders, chest, and hips. It also teaches you to properly engage your core, which will help you maintain proper posture regularly.

1. Start on your hands and knees in a tabletop position.
2. Step your right foot between your hands and line up your right ankle underneath your knee.
3. Walk your hands up onto your right thigh and engage your abs. Tilt your tailbone down slightly.
4. Interlace your fingers behind your lower back and squeeze your shoulder blades together to feel a stretch through your chest and shoulders.
5. Hold for eight breaths, then switch sides.

Kneeling Eagle Arms | 8 breaths per side

This pose relieves tightness in the rear delts, upper back, hips, and thighs.

1. Begin sitting with your hips back on your heels. If this feels uncomfortable, sit cross-legged instead.
2. Come into eagle arms by crossing your right upper arm underneath your left. Then, wrap your forearms to bring your palms to touch. If your palms don’t touch, just bring the back of your hands together.
3. Sit up tall and engage your abs. Lift your elbows in line with your shoulders and press your forearms forward to feel a stretch through your upper back and shoulders.
4. Hold for eight breaths, then switch the crossing of your arms.

Puppy Pose with Tricep Stretch | 8 breaths

Reverse poor posture with this pose that opens up the shoulders, triceps, chest, and lats.

1. Start on your hands and knees in a tabletop position.
2. Keep your hips stacked over your knees as you walk your hands towards the top of your mat and lower your forehead to the ground.
3. Straighten your arms out in front of you and bring your palms together in a prayer position. Then, bend your elbows to bring your thumbs behind the nape of your neck, relaxing your chest towards the ground.
4. Hold for eight breaths.

Sphinx | 8 breaths

Open the chest, shoulders, and belly with this easy pose.

1. Start lying down on your belly.
2. Prop yourself up on your forearms. Spread your fingers wide.
3. Engage your abs and lift your chest up and forward. Keep the back of your neck long and squeeze your shoulder blades together.
4. Hold for eight breaths.

Dolphin Pose | 5 breaths

Awaken the core, open tight shoulders, and get your blood circulating with this energizing pose.

1. Remain in the sphinx position. Engage your abs and press down firmly with your forearms.
2. Inhale to lift your hips up in line with your shoulders to come into a forearm plank.
3. Take a deep inhale, then exhale to walk your feet towards your arms and lift your hips up into the sky. You should be in an upside-down V-shape on your forearms.
4. Press your chest up and back towards your upper thighs to feel a stretch through your shoulders.
5. Hold for five breaths.

(Your Next Workout: 11 Yoga Poses for Sculpted Shoulders)