The basic shoulder strengthening pose of Yoga is a sequence of light movements that you do from a sitting position. These are ideal for those who cannot do heavy exercises. This sequence does not involve any difficult moves like balancing or twisting.
You start this sequence by sitting on a mat on your buttocks. Ensure that you have your spine erect and not curved to either the right or left. Lift your arms and raise them to the level of your shoulders. Your palms are turned downwards, and are facing the floor. Extend your arms ahead to feel the stretch. To increase the stretch, turn them facing forward, with your fingers pointing upwards.
Push your arms forward, to feel the pull at your shoulders as if you are trying to pull the shoulders out of their sockets. Inhale, and draw your shoulders up towards your ears and as you exhale push your shoulders back into the sockets.
Repeat this circular movement for some time to give exercise to your shoulders and arms. Do this movement in a clockwise manner and then in an anti-clockwise manner for between three to five times, or as long as you are comfortable.
Next, come on all fours and repeat this shoulder rotation movement in this position. Being on all fours makes it slightly more difficult to do this movement. But it gives good exercise to your shoulders, without you having to do any strenuous exercise.
Sources:
Basic Yoga Poses: Yoga Shoulder Strengthener
http://www.youtube.com/watch?v=eR-mDyAjMEQ&feature=related
Shoulder Strengthening Exercises for Children
http://www.livestrong.com/article/114734-shoulder-strengthening-exercises-children/
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