To strengthen the shoulders and hands, do these 5 yoga poses

In such a situation, you can make your hands and shoulders strong by doing some simple and easy yoga asanas. Along with this, the blood circulation of your body is also correct, which helps in keeping the whole body healthy.

Many of our work is done on the strength of our hands and shoulders. Whether it is eating food or doing office work. It is very important for your hands and shoulders to be strong for all the work. Sometimes our arms and shoulders start hurting only after a little work. In such a situation, you also think of going to the gym, but due to heavy weight, pain starts increasing in your hands and sometimes you give up even the idea of ​​going to the gym. In such a situation, you can make your hands and shoulders strong by doing some simple and easy yoga asanas. Along with this, the blood circulation of your body is also correct, which helps in keeping the whole body healthy. Let us tell you about the way and benefits of doing these yoga asanas.

If you want to explore and learn more about yoga poses, you can join an Yoga School in Rishikesh.

Yoga Asanas for strengthening the shoulders and hands:

Prasarita Padmaottanasana

1. Prasarita Padmaottanasana Yoga

During the practice of this yoga asana, the legs have to be spread openly. This yoga helps in opening up the hamstrings and quadriceps. It helps in increasing the strength and flexibility of your muscles. Also the movement of the shoulders and hands is better. Due to increased flexibility, it helps to maintain the balance of the body. In this yoga posture done by leaning forward, there is good blood circulation in your brain. It removes fatigue of shoulders and hands.

How to do Prasarita Padmottanasana:

  • Stand in the posture of Tadasana on the yoga mat and while inhaling, take the right leg towards the back.
  • Stretch the hands to shoulder height. Move the hands towards the hips. Breathe in and pull the chest upwards.
  • Lean forward while exhaling. On bending forward, the fingers will touch the yoga mat.
  • Try to touch the ground with your head while stretching. At the same time try to stretch the hips upwards.
  • The muscles of the torso will keep your spine pulled. The elbows will remain bent.
  • Do these asanas for one minute and slowly come back to the same position.


  • Do not do this yoga posture if you have spinal cord or serious disease.
  • Avoid doing this yoga in case of neck pain or blood pressure patients.
  • Also, if you have a problem with shoulder pain, do not raise your hand.
  • In the beginning, Padmaottanasana should be done under the supervision of a yoga trainer.


2. Garudasana Yoga (Eagle Pose)

Garudasana strengthens the muscles of the arms and legs. It also stretches the upper back, arms and shoulders. With the help of this yoga posture, concentration and physical balance improve.

How to do Garudasana Yoga:

  • Stand up while breathing in the position in Tadasana.
  • Lift the left leg and rest it on the right leg. Simultaneously, the left thigh should rest on the right thigh and keep the left toes on the ground.
  • Now rotate the left leg and bring it behind the right leg in the same way so that the left paw rests on the calf.
  • Now raise both the arms forward.
  • Now place the right arm over the left arm, bend both the elbows at 90 degrees and bring the right hand in front of the left hand.
  • Connect both the palms. Try that the sides are parallel to the ground.
  • Stand in this posture for 1 minute and repeat the same process on the other side.


  • If you have pain or injury in your knees, then do not do Garudasana.
  • If it is difficult for the first time, then you can take the support of the wall.
  • Do not do this yogasana in arthritis pain without expert advice.

If you are a fitness freak and want to know more about yoga poses, then you can join a 300 Hour Yoga Teacher Training in Rishikesh.


3. Gomukhasana Yoga

The muscles of the back and arms are strengthened with the help of Gomukhasana. This exercise can reduce fatigue, anxiety and stress, it reduces leg cramps and strengthens the leg muscles. With regular practice, there is a lot of relief in the pain of shoulders and hands.

How to do Gomukhasana:

  • Stand in the open position on the yoga mat in the posture of Sukhasana.
  • After this, pull your left leg towards your body and bring it to you.
  • Now place your right leg on top of the thighs and bring it close to your body by pulling it too.
  • Then place your right hand over the shoulder and try to take it behind your back as much as possible by bending it near the elbow.
  • Now bend your left hand also near the elbow and bring it from the side of the stomach to the back.
  • Now pull both the hands and try to join them together and hold the hands behind the back.
  • Stay in this posture for some time and breathe 10-12 times, then come back to the starting position.


  • If it is difficult to hold the hands behind the back, do not force.
  • If there is any kind of problem in the spine, then do not do this yoga asana.
  • If you have pain in your knee, neck, shoulder, then do not do this yoga asana.
  • Pregnant women should not do this exercise in the first three months.


4. Downward breathing

This yoga pose strengthens the muscles of the hands and feet and helps in maintaining the balance of the body. This practice strengthens the digestive system. Also, it makes the body agile-flexible.

How to do Adho Mukha Svanasana:

  • First of all, stand straight on the ground.
  • Leaning down towards the ground with both hands forward. Your knees should be straight while bending.
  • Both your hands should be bent not equal to the shoulder but more than this.
  • Now spread the palms of your hands forward in a bent state and keep the fingers straight.
  • Exhale and bend the knees slightly in the shape of a bow for the downward facing breathing posture.
  • After this, keep the hands completely spread on the ground from below the shoulders.
  • Now bend your knees a little more on the ground and raise the hips as much as possible.
  • Keep in mind that the head should be slightly tilted towards the ground and should be equal to the back.


  • If you have any kind of problem in your wrist then do not do it.
  • If there is injury in the back, waist, shoulders and arms, then avoid doing this asana.
  • Avoid doing this yoga in pregnancy.
  • People suffering from Carpal Tunnel Syndrome should not do this exercise.


5. Balasana

This yoga practice provides great relief in shoulder, joint pain, back and back pain. Balasana helps in keeping the mind calm and making the body flexible. Women also get relief in pain during periods.

How to do Balasana:

  • To practice Balasana, first sit in Vajrasana.
  • Now move both the hands forward and tilt the head down as much as possible.
  • Keeping your hands on the head, keep straight forward and keep the palms on the ground.
  • Practice this asana for 15 to 20 seconds in the beginning and later you can increase the time.


  • Do not practice Balasan if there is any kind of injury in the knees and shoulders.
  • People suffering from diarrhea should avoid doing Balasan.
  • Pregnant women should not practice this asana.


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