Yoga For Rounded Shoulders

I should warn you, correcting your posture might feel odd in the beginning as your muscles learned to behave in a particular way which is not so good for your health. In long term, however, with exercise and utmost awareness, you can fix this!

Using a computer for hours might be a cause of your back/shoulder pain or poor posture. It can also be related to your exercise routine if you focus on your chest area more than your back. 

I personally find myself slouching down my laptop so often during the day. I immediately fix my sitting position even though it can be painful sometimes. For me, doing some exercises and applying yoga asanas focusing on both the back and chest helped a lot.

Please follow these asanas/exercises in your own rhythm. You are responsible for your own body and you are the one who knows the best for it. If any pain or discomfort occurs, stop immediately. 

1 - Shoulder Rolls

Place your hands on your shoulders (or somewhere close) and draw circles with your elbows back and forth. 

2 - Locust Variation

Normally, you are expected to stand still in this asana while reaching forward with the top of your head and back with your arms and feet. However, this is a variation similar to W,Y,T exercise. I encourage you to keep your feet on the ground but chest up. 

3 - Locust

Now that you've warmed up your chest and upper back, you can remain in locust pose as much as you want. 

4 - Overhead pulses

It is important to engage your core, and beware of your neck and chin while doing this. Do not push too far if you are not comfortable! This is so important as you might hurt your shoulder/neck.

5 - Shoulder Rolls (with a band)

A journey for your arms. You don't have to go all the way back. At first, go as much as you can. In time, you will be able to complete the full circle. 

Any questions? Ask! 

Don't forget that you can always start your regular yoga practice with me. 

Namaste <3