Shoulder Rolls

About This Pose

Seated or standing, roll both shoulders up toward the ears, back, and down in a smooth circular motion.

How to Practice

1. 1

   Sit or stand with the spine tall and arms relaxed at the sides.

2. 2

   On an inhale, lift both shoulders up toward the ears.

3. 3

   Roll them back, gently squeezing the shoulder blades together.

4. 4

   On an exhale, lower the shoulders down and let them release forward to complete the circle.

5. 5

   Perform 5 rolls in this direction, then reverse — forward, up, back, and down.

6. 6

   Let the movement be smooth and slow, breathing naturally throughout.

Benefits

• Relieves shoulder and upper-back tightness
• improves joint mobility