Gomukhasana (Cow Face Pose)
The Sanskrit name is derived from Gau (गो) meaning cow, Mukh meaning face and asana (आसन)…
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Yoga poses for shoulder arthritis are gentle postures that ease stiffness and support the shoulder joint. They do not cure arthritis. This page lists safe poses by level and explains when to see a GP.
Understanding the Category
What Are Shoulder Arthritis?
Shoulder arthritis causes pain, stiffness and less movement in the joint. Yoga does not cure it. Gentle poses may improve range, strengthen the muscles that support the joint and ease tension.These poses fall into three groups:Calm: Sukhasana and Savasana relax the neck and shoulders.Mobility: Marjariasana and Gomukhasana ease the joint through its range.Support: Virabhadrasana II and Dhanurasana build the muscles around it.Start with seated poses. Use props and stay in a pain free range.
Why Practice
Benefits of Shoulder Arthritis
Range of Motion
Slow moves ease stiffness. Better range helps daily tasks.
Muscle Support
Strong muscles cushion the joint. Support eases strain on the shoulder.
Pain Relief
Relaxation can ease aching. Calm muscles ease joint tension.
Posture
Open poses lift the chest. Good posture frees the shoulders.
Body Awareness
Mindful moves show your limits. Learn what feels safe.
Calm Mind
Slow breathing lowers stress. Less stress can ease pain.
Suitability
Who Should Practice?
- Adults with mild to moderate shoulder stiffness
- People whose GP has cleared gentle exercise
- Desk workers with aching shoulders
- Beginners who want simple, low risk poses
- Anyone who wants better shoulder range
Contraindications
Who Should Avoid Shoulder Arthritis?
- Sudden shoulder pain, swelling or heat: see a doctor
- Pain, numbness or tingling that spreads down the arm
- Chest pain with arm pain: get urgent care
- A flare up of joint pain: rest and get advice
- Recent injury or shoulder surgery without clearance
- Weight bearing poses such as Low Plank and Crane
- Inversions such as Plough and Shoulderstand
- Any pose that causes sharp or lasting pain
By Level
Beginner Shoulder Arthritis
- Tadasana (Mountain Pose) Sets the shoulders back and down
- Sukhasana (Easy Pose) A simple seat that relaxes the shoulders
- Balasana (Child's Pose) A calm fold that rests the arms
- Savasana (Corpse Pose) Releases tension in the neck and shoulders
By Level
Intermediate Shoulder Arthritis
- Marjariasana (Cat Pose) Moves the shoulder blades with the breath
- Bharadvajasana (Seated Spinal Twist) A gentle twist that frees the upper back
- Gomukhasana (Cow Face Pose) Eases the shoulders through a gentle range
- Anantasana (Sleeping Vishnu Pose) A side-lying pose that lengthens the side
By Level
Advanced Shoulder Arthritis
- Virabhadrasana II (Warrior II Pose) Holds the arms out to build shoulder strength
- Ardha Chandrasana (Half Moon Pose) Builds balance with the arm reaching up
- Dhanurasana (Bow Pose) Strengthens the back and opens the chest
- Adho Mukha Svanasana (Downward-Facing Dog) Stretches the shoulders, done with care
Anatomy
Muscles Worked
🔗
Rotator Cuff
Supraspinatus, infraspinatus, subscapularis
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Shoulders
Deltoids, trapezius
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Upper Back
Rhomboids, lower trapezius
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Chest
Pectoralis major and minor
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Arms
Biceps, triceps
🔥
Core
Rectus abdominis, transversus abdominis
Practice Tips
Tips for Safe Practice
- ✓See a GP before starting, and ask about exercise.
- ✓Warm up the shoulders with slow circles.
- ✓Hold each pose for 10 to 20 seconds.
- ✓Use blocks, straps or a chair for support.
- ✓Stay in a pain free range, never push.
- ✓Practice most days for 15 to 20 minutes.
- ✓Stop if you feel sharp pain.
Common Questions
Frequently Asked Questions
Can yoga help shoulder arthritis?
Yoga does not cure arthritis. Gentle poses may ease stiffness, build supporting muscles and improve range. Results vary, so use it alongside medical advice.
Which poses are safest?
Sukhasana, Balasana, Marjariasana and Gomukhasana are gentle starting points. Move slowly, use props and stay in a pain free range.
Which poses should I avoid?
Avoid weight bearing poses such as Low Plank and Crane, and inversions such as Plough. They load the shoulder joint. Stop any pose that causes sharp pain.
Should I practice during a flare up?
No. Rest the joint and get advice when pain, swelling or heat flares up. Return to gentle poses once it settles and your GP agrees.
How often should I practice?
Aim for 15 to 20 minutes on most days. Short, regular sessions work better than rare long ones. Reduce the effort if the shoulder feels sore.
When should I see a GP?
See a GP if shoulder pain or stiffness lasts. Go sooner for sudden pain, swelling, numbness or tingling. Seek urgent care for arm pain with chest pain.