BeginnerstandingShoulder Rolls
कंधे घुमाना
Shoulder Rolls are a fundamental warming movement that circles the shoulders forward, up, back, and down in a smooth continuous motion. This exercise releases tension in the trapezius, deltoids, and rotator cuff muscles, and lubricates the shoulder joint. Simple yet profoundly effective, shoulder rolls are essential preparation for all arm-involving asanas and provide immediate relief from desk-related upper body tension.
Anatomy Involved
Benefits
- Releases tension in the shoulders and upper back
- Lubricates the shoulder joint
- Improves shoulder mobility
- Prepares for arm-bearing postures
- Provides immediate relief from desk tension
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Acute shoulder dislocation
- Severe rotator cuff tear
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
6 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 1Ground firmly through all four corners of both feet
- 2Engage the quadriceps by lifting the kneecaps
- 3Lengthen the spine from the tailbone to the crown of the head
- 4Draw the shoulder blades down and back
- 5Maintain steady, even breathing throughout
- 6Surrender the weight of the body to the props and the floor
Pose Details
Helps With
Pose Type
Body Focus
Best For
Yoga Styles
When to Practice
Modify If You Have
shoulder injury
Reduce the range of motion and perform movements gently.
Target Areas
Practice Flow
About this Pose
Shoulder Rolls are a fundamental warming movement that circles the shoulders forward, up, back, and down in a smooth continuous motion. This exercise releases tension in the trapezius, deltoids, and rotator cuff muscles, and lubricates the shoulder joint. Simple yet profoundly effective, shoulder rolls are essential preparation for all arm-involving asanas and provide immediate relief from desk-related upper body tension.
How to Practice
1. Stand straight or sit comfortably, keeping your spine erect.
2. Place your hands on your shoulders, with your fingertips touching your shoulders.
3. Make big circles with your elbows.
4. Rotate your elbows upwards, forwards, downwards, and backwards.
5. Continue to breathe and release tension.
5 more steps remaining
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Featured in Sequences
Practice Shoulder Rolls as part of these guided sequences
Frequently Asked Questions
Common questions about Shoulder Rolls
What is Shoulder Rolls?
Shoulder Rolls are a fundamental warming movement that circles the shoulders forward, up, back, and down in a smooth continuous motion. This exercise releases tension in the trapezius, deltoids, and rotator cuff muscles, and lubricates the shoulder joint. Simple yet profoundly effective, shoulder rolls are essential preparation for all arm-involving asanas and provide immediate relief from desk-related upper body tension.
What are the benefits of Shoulder Rolls?
Releases tension in the shoulders and upper back. Lubricates the shoulder joint. Improves shoulder mobility. Prepares for arm-bearing postures. Provides immediate relief from desk tension.
Who should avoid Shoulder Rolls?
Avoid this pose if you have: Acute shoulder dislocation, Severe rotator cuff tear.
How many steps are in Shoulder Rolls?
Shoulder Rolls is practiced in 10 steps. Stand straight or sit comfortably, keeping your spine erect.
Is Shoulder Rolls suitable for beginners?
Yes, Shoulder Rolls is a beginner-friendly pose suitable for all levels.
What conditions does Shoulder Rolls help with?
Shoulder Rolls is therapeutic for: shoulder injury, flexibility, posture correction, neck pain.
What poses should I do before Shoulder Rolls?
Prepare with: Tadasana, Neck Rolls, Tadasana Variation: Heel Raises. These warm up the relevant muscles and joints.
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