When we talk about practicing yoga for the heart chakra, our focus is on releasing tension around the heart, including the chest, upper back and shoulders. Even more, the anahata, or heart chakra, has to do with our ability to give and receive love, as well as our ability to feel compassion and empathy for ourselves and others in the world. This chakra essentially concerns all matters of the heart – certainly our romantic and other interpersonal relationships, but also our love, compassion and even our ability to forgive.
It can be quite a big topic to tackle. Essentially, our heart chakra is related to our ability to go beyond ourselves and love unconditionally.
Our focus is on the chest, so the exercise again involves quite a few backbends, although there is some hip opening as well. For the most part, however, the focus is on the upper body.
If this is your first time practicing yin yoga for the chakras with me, I combine yin yoga postures with affirmations. I think the two work very well together. In each pose I share an affirmation and all you have to do is repeat it to yourself a few times. Instead of convincing yourself that this affirmation is true for you and that you believe in it, notice how it makes you feel. If it helps you feel uplifted and you know that this rings true for you, it may mean that you have a fairly balanced attitude toward that issue. However, if certain affirmations make you feel uncomfortable, tense, a little emotional, or hear a voice in your head saying, “Yes, right,” it may be an indication that there is some research and work to be done around that affirmation. It’s no reason to get angry or ashamed of yourself. It simply means that there may be emotions or aspects of yourself that have been ignored or denied.
I recommend keeping a pen and paper close to your mat so that you can write down anything you come across during class and think about it later.
Yin Yoga for the heart chakra
You sit in each position and stay there for about 3 minutes. If you wish, silently repeat the affirmation to yourself a few times for each pose and simply observe your reaction to it.
For this yin yoga you need two blocks or a firm cushion to practice the heart chakra. I also like to have a blanket on hand even if it isn’t necessary.
Reclining hero
Begin kneeling with your ankles past your outer hips. Your thigh bones will be parallel to each other and you want the tips of all your toes to be grounded on the mat. Have 2 blocks placed behind you. As you lower yourself back onto your blocks, you want the first block to be under the upper back, between the shoulder blades, and the second block supporting the back of your head in a supported version of Reclined Hero. I like to use both blocks at the second level, but if you feel any discomfort in your neck, turn the block under your head higher.
You want to feel a really nice expansion across your chest and shoulders and relaxation in your shoulders and neck. Take a moment to get into a comfortable position so that you can lie still without fidgeting.
If this doesn’t feel good for your knees, sit back down and stretch your legs before lying back down in Supported Fish. This is not so much about the lower body, but about the upper body. So make sure you feel comfortable. Take a few long, slow breaths here.
Say to yourself: I am worthy of love and acceptance.
When you’re ready, use your hands behind your head or your elbows along your chest to support yourself as you tuck your chin and begin to lift your chest.
Puppy pose
Get on your hands and knees. You can take a blanket under your knees for cushioning. Stack your knees under your hips and maintain this alignment as you walk your hands forward and melt your chest and forehead toward the mat in Puppy Pose. If you’re not quite touching, you can place a block under your chest or forehead.
Soften your heart towards the mat. Imagine your rib cage expanding from front to back and side to side, opening further with each inhale. With each exhale, let your heart melt a little closer to the mat.
Say to yourself: I feel compassion and empathy for all beings.
When you are ready, leave this position and come forward on your stomach.
Sphinx pose
Spread your fingertips wide, with palms flat on the mat, and think about lengthening through the chest and dragging your shoulders back for a nice expansion across the chest in Sphinx Pose.
Say to yourself: me I am willing to forgive and be forgiven.
Before leaving this pose, if you wish, press your palms into the mat and lift your chest slightly higher for a few breaths.
Broken wing
Move your body slightly to the right side of your mat. Bring your left arm straight to the side of your shoulder or slightly in front of it, bend your left elbow about 90 degrees and press your palm into the mat. Roll onto your left hip, shoulder and ear. If your head cannot rest comfortably on the mat, you can rest it on a folded blanket. Keep your knees bent and your legs relaxed on the mat.
You can press your right hand into the mat in front of you or rest your right hand on your lower back, whichever is most supportive for you. Try to relax your right shoulder and experience the stretch.
Say to yourself: I listen to my heart and let it guide me.
Once you have brought your right hand to your lower back, bring it forward. Stretch your legs and lie on your stomach. Then repeat the stretch on your right side.
Say to yourself: I feel a deep connection with others.
Savasana
From here, roll onto your back and come into your final resting pose, Savasana. Give yourself the opportunity to lie down comfortably on your mat. Rest your arms at your sides with your palms facing up. Close your eyes. Find some silence. Let yourself relax.
Say to yourself: My heart is resilient and capable of healing.
When you are ready, bring your awareness into the space of your heart. Breathe a little deeper and wake up slowly. It can feel good to stretch out, raise your arms above your head, and sit down slowly in a way that is comfortable for your hips and lower back. Sit up straight with your spine nice and long. Bring your hands together in front of your chest and feel your thumbs connect to your heart space. Pause here.
Thank you so much for doing this yin yoga for the heart chakra classwhich is part of a series on yin yoga for the chakras. You will also find exercises for the root chakra, the sacral chakra and the solar plexus chakra.
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