Heart Melting Pose aka Anahataasana is great to open up the heart chakra and to open up the shoulders. Utilize the breath here to help you gradually deepen the stretch and opening!
Pose Summary
Steps
Step 1
Begin on all fours in tabletop position. Tops on the feet rest on the earth. The knees are hips distance apart and directly under the hips. Hands are shoulder distance apart. Wrists, elbows and shoulders are in one straight line.
Step 2
Bring the gaze between the hands and start to walk the hands out in front of you as you dip the chest down towards the earth. Hips, legs, knees and feet stay in place.
Step 3
When you can’t walk the hands out any further work towards bringing the upper chest to lay on the earth. Rest the chin or forehead to the ground.
Step 4
Spread the fingers wide and firmly press the palms of the hand into the earth without gripping.
Step 5
Engage the belly here by drawing the navel in and up towards the spine. Be mindful not to exaggerate the curve of the low back.
Step 6
To release Heart Opening Pose, lift the chest off the earth as you walk the hands back into tabletop position. Then gently bring the butt to the heels and come to seated on the shins.
Benefits
- Opens the heart chakra
- Calms the nervous system
- Improves respiratory function
- Stretches the arms, shoulders, back and core muscles.
Contraindications
- Neck, shoulder and knee injury
- Better not to practice this posture on a full stomach