Dolphin is a great pose for tight shoulders. To perform this pose, start in child’s pose, pressing your body into your thighs from a kneeling position on the floor.
From child’s pose, walk your hands out in front of you until your arms are fully extended. Drop your forearms to the floor so that they’re parallel in front of you. Lift yourself off your knees so that your lower body is in downward dog. Your weight should be on your forearms and your toes. Try to sit back into your heels by pressing your weight back from your arms. You will feel this stretch in your shoulders and possibly your hamstrings if they’re tight. Stay here, breathing in and out, to the count of 15. If the pose is too intense, you can modify it by bending your knees more.