Yoga Pose of the Week – Focus on the Shoulders

Our yoga pose of the week is a supine shoulder extension.

If you have tight shoulders from working hard in the gym, or even feel extra tightness in your chest and shoulders from sitting at a desk all day, this pose will help! It is beginner-friendly and can be done anywhere at any time.

The supine shoulder extension stretch helps to:

  • Improve posture by stretching out the shoulders and chest
  • Improve flexibility in the shoulders.

This means feeling better during your workouts, as well as in your daily life!


  • Find a comfortable surface to sit such as a carpet, towel, yoga mat, etc.
  • Sit up tall with legs extended (can be bent or straight)
  • Place your hands behind you, fingertips facing away from you and bring your hands as close together as you can
  • Retract your shoulder blades by bringing your shoulders back and down
  • Next, start to walk your hands farther back away from your torso, reach your shoulders closer and closer to the ground
  • Lastly, to release from the pose, simply walk yourself back up slowly


  • You want to feel a gentle sensation, not pain. If you are feeling too much intensity, try walking your hands farther apart or bringing them a bit closer in towards your torso
  • Also, if you have hyperextended elbows and feel too much pressure in them during this stretch, try bending your elbows slightly, or walking the hands a bit wider
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Vanessa Kiriakou

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