हिंदी
The disease known as frozen shoulder causes shoulder pain. You can stiffen up and possibly lose some mobility if you can’t move your arm because of this discomfort. A frozen shoulder is often brought on by inflammation. The capsule of the shoulder joint contains the ligaments that hold the shoulder bones together. When the capsule is inflamed, the shoulder bones are unable to move freely within the joint. Yoga is a great way to overcome problems like stiffness and frozen shoulders, among others. Also, it can increase your mobility and strengthen your ligaments and muscles.
Here are a few yoga poses recommended by a yoga professional that can aid in treating a frozen shoulder.
1 Tadasana
When you keep your feet slightly apart, make sure your weight is spread equally across each of them. Inhale deeply, extend your arms upwards, and entwine your fingertips with your palms facing upward. To open up your chest and straighten your posture, roll your shoulders back and down your spine as you exhale. Your shoulders should be raised up toward your ears. You should not have any tightness in the muscles of your face around your tongue. Keep your eyes relaxed and your gaze steady.
2. Standing in Goumukhasan while holding a towel or yoga belt
Bring your left arm, which is now holding the yoga belt, to your back and across your shoulder. Your right arm should be bent at the elbow and extended behind your back. Try to hold the yoga belt with the right elbow bent. Ensure that your elbows are parallel. Don’t exert a lot of pressure. Try it on a different side. Hold for as long as your breathing is comfortable.
3. Triyaktadasan
When you inhale, interlace your fingers. When you exhale, extend your arms upward and perform a lateral stretch to the right side for as long as it is comfortable for you. Continue to breathe. Maintain a straight spine to avoid needing wall support. For improved flexibility and movement, repeat this from both sides.
4. Paschim Namaskar
Both sitting and standing are acceptable positions for performing this. Put your palms together in the namaskar mudra or extend your arms backward. If the namaskar mudra is not possible, you might interlock your fingers instead. The shoulders should be in the back during the entire asana, and the spine should be straight. Keep your shoulders up.
