KneelingIntermediate
Lotus Shoulder Stretch
Padmasana Shoulder Stretch
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About This Pose
Lotus Shoulder Stretch combines the grounding stability of Lotus pose with an overhead shoulder stretch that opens the entire upper body. This pose creates length through the sides of the torso while stretching the shoulders, chest, and arms. The Lotus base provides stability for deeper upper body opening. Regular practice improves shoulder flexibility, expands breathing capacity, and creates a sense of openness and freedom in the upper body.
Step-by-Step Instructions
- 1
Sit in Lotus or comfortable cross-legged pose
- 2
Reach arms overhead
- 3
Hold opposite wrist or interlace fingers
- 4
Lean gently to one side
- 5
Feel stretch along side body
- 6
Return to center and switch sides
Alignment Cues
- Keep chest open
- Relax neck and jaw
Benefits
- Opens shoulders and chest
- Creates torso length
- Expands breathing capacity
- Provides stable grounding base
- Improves upper body flexibility
- Creates sense of openness
Modifications
- Use half lotus
- Use strap between hands
Variations
- Bound shoulder stretch
Cautions & Contraindications
Cautions
- Avoid forcing arm bind
- Keep neck relaxed
Avoid this pose if you have:
- Shoulder injuries
- Knee pain
Quick Facts
Primary Focus
shouldersSecondary Focus
spine
Suggested Hold
30 seconds
Tags
seatedshouldersstretch
Equipment
yoga mat
