Do you fell stiffness in your shoulders? Pain? Would you like a gentle yoga exercise without leaving your chair / sofa?

Video: shoulders pain

A little bit of anatomy: the shoulders

clavicle scapula drawing
1- Shoulders joints include scapula and clavicles.

Let’s just have a look at how the shoulders joints include the scapulas (shoulder blades) and clavicles. We sometimes forget that they are connected, and this can be very helpful!

2- So we can connect our arms with our back.

If we have the awareness of our armes connected with our shoulder blades, we can think about moving our arms from there. Then, we can create space for our collar bones to open up, and we free our chest. 

So our arms are falling from our shoulder blades and clavicles, but can move easily with these joints. 

arms bones drawing

Shoulders exercises

Exercise 1: Hands in Kali Mudra
Kali mudra yoga

First, make sure you are standing with both feet on the ground. Your pelvis is grounding. Your head is very light on top of your spine, so your spine can gently decompress. 

Bring your hands in Kali Mudra, in front of your chest.

Yoga shoulders exercise

Go gently down, to the point your wrists want to separate.

Shoulders stiff

And slowly up, feeling space and lightness in your spine.

You can repeat this exercise 3 times, and then relax.

Exercise 2: Hands in Ksepana Mudra
Yoga for seniors
Ksepana mudra

Bring your hands in Ksepana Mudra.

Gentle yoga stretch

Repeat this Audra, your hands behind you this time (make sure you have space).

I feel stiff

Gently stretch your arms back – don’t push or force anything, go gradually! Breathe. Your arms can remain slightly bent. Stay there for 20 seconds.


Gently relax and notice how you feel.

Repeat 2 times, and relax. Listen to your body – we are not used to this kind of stretch!

Exercise 3: To finish with...
Easy yoga
Easy shoulders exercise

Just take some time to breathe there. Try not to push or compress anything.

I hope you feel great in your body now.

Did you know?

1- These exercises are inspired from the book La yoga thérapie from Lionel Caudron Friend, and my friend Julia Kayser. 

2- All the exercises this month can be practices sitting down on your chair, sofa, or bed. You’re welcome.

3- I give more free material on social medias – check it out!

4- You can book your own private yoga session, which I adapt to your body and needs, online or in London! You can also share the session with a friend.

5- I teach one free, online, collective yoga class per month! So be ready for Saturday 29th of May 2021, 11AM London time. 

Take care of your body, and see you soon!

10 – Shoulders pain… aïe aïe aïe! Yoga from your chair.
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