3 Modified Poses for Shoulder Mobility

First is Extended Puppy Pose (Modified) – This pose is great for gently opening the shoulders and upper back.

Start by getting on hands and knees. Walk your hands forward while keeping hips stacked over knees. Rest your forehead or chin on a block or pillow. Keep elbows slightly bent if shoulders are tight. A Modification may be to place yoga blocks under forearms or forehead. Hold: 5–10 slow breaths.

Next is Thread the Needle Pose (Supported) – This pose improves shoulder rotation and upper-back mobility.

Start on your hands and knees. Slide your right arm under your left arm, palm facing up. Rest your shoulder and temple on a pillow or block. Keep hips stacked above knees.

Modification - Support the head and shoulder with a block or folded blanket. Keep the supporting elbow slightly bent.

Hold: 5–8 breaths each side.

Lastly is Child's Pose with Shoulder Stretch - A gentle way to lengthen shoulders without weight bearing.

Start with your knees wide, big toes together. Sit hips back toward heels. Walk arms forward.

Modification - Put a pillow between hips and heels or rest chest on a bolster if shoulders are sensitive.

Hold: 8–10 breaths.

Namaste and remember, WE are Limitless