The Heart Chakra Yoga: Flow, Sequence & Poses

heart chakra yoga

The Heart Chakra governs our ability to give and receive. In this article, we will learn about Heart Chakra yoga, flows, poses and sequences to balance this Chakra.

Introduction

The existence of the seven chakras is well documented in the Vedic texts. These energy centres are responsible for various aspects of a person’s life, including physical and spiritual health and mental abilities.

These energy centres or chakras also represent various physical organs in our body and maintain their healthy functioning. Through various life experiences, these centres can hold toxic or negative energies from past experiences, hence impacting our physical and energetic well-being.

The Heart Chakra, or Anahata Chakra, is the fourth primary Chakra, located in the center of the chest. It is associated with the element of air, and its symbol is a lotus flower with twelve petals. The Anahata chakra governs our capacity for love, compassion, and forgiveness.

A balanced Heart Chakra allows us to confidently give and receive love. We also embody a sense of connectedness to people and the world around us.

When the Anahata Chakra is out of balance, we may feel disconnected from others or unable to give or receive love. We may also feel overwhelmed by anger, resentment, or jealousy. Balancing the Anahata Chakra can help us to feel more connected and loving towards ourselves and others.

Among the many ways to bring balance to the Anahata Chakra is to practice Heart Chakra yoga poses that stimulate the area around this Chakra. This article will explore the best yoga poses and sequences to help manage Heart Chakra energies more efficiently.

What is Heart Chakra Yoga?

Heart Chakra yoga is a practice that helps to open and balance the Heart Chakra. The heart chakra is in the chest’s center and is associated with the element of air. This Chakra governs our ability to love and be loved, as well as our ability to give and receive.

Sometimes imbalances occur in the Heart Chakra, which may make us experience feelings of loneliness, isolation, and anxiety. We may also find it difficult to express our emotions or connect with others. Heart Chakra yoga can help to bring balance back to the heart chakra and promote feelings of love, connection, and peace.

Some of the benefits of practicing Heart Chakra Yoga include:

  1. Improves circulation and heart health.
  2. Reduces stress and anxiety.
  3. Increases self-love and compassion.
  4. Balances emotions and mood swings.
  5. Strengthens the mind-body connection.
  6. Promotes creativity and imagination.
  7. Enhances spiritual connection and understanding.
  8. Empowers positive transformation.
  9. Unblocks stuck energy and emotions.
  10. It leaves you feeling refreshed, relaxed, and rejuvenated!

Yoga Poses for Heart Chakra

yoga poses for heart chakra

The following yoga poses can help to open and balance your Heart Chakra:

  1. Camel pose – Ustrasana
  2. Cobra pose – Bhujangasana
  3. Bridge pose – Setu Bandha Sarvangasana
  4. Fish pose – Matsyasana
  5. Seated Forward bend pose – Paschimottanasana
  6. Half Lord Of The Fishes Pose – Ardha Matsyendrasana
  7. Extended Supine Bound Angle – Utthita Supta Baddha Konasana
  8. Cow Face Pose – Gomukhasana
  9. Shoelace with Eagle Arms
  10. One Legged King Pigeon – Eka Pada Raja Kapotasana
  11. Lunge on the Knee – Ashva Sanchalanasana
  12. Crescent Lunge on the Knee with Cactus Arms
  13. Warrior I with Cactus Arms
  14. Warrior I, with Hands Interlaced
  15. Side Angle – Parshvakonasana
  16. Wild Thing Pose – Camatkarasana
  17. Gate Pose – Parighasana
  18. Standing Forward Bend with Shoulder Opener – Uttanasana
  19. Extended Puppy – Uttana Shishosana
  20. Upward Facing Dog pose – Urdhva Mukha Svanasana
  21. Lord of the Dance – Natarajasana
  22. Upward Plank – Purvottanasana
  23. Shoulder Stand pose – Salamba Sarvangasana
  24. Plow pose – Halasana
  25. Wheel pose – Urdhva Dhanurasana
  26. Bow Pose – Dhanurasana
  27. Locust I – Shalabhasana A

Heart Chakra Best Beginner’s Sequence

heart chakra yoga sequence

Camel pose – Ustrasana: This pose helps to open up the front of the body, stretch the chest and lungs, and increase flexibility in the spine.

  1. To begin, kneel on the ground with your thighs perpendicular to your body and your shins parallel. Place your hands on either side of your hips, fingers pointing down.
  2. As you inhale, press your hips forward and roll your shoulders back.
  3. As you exhale, lean back, reaching your hands behind you to grab your ankles or the tops of your feet. If you can’t reach your ankles or feet, place your hands on your lower back for support.
  4. Press your hips forward and keep your chest lifted as you hold the pose for a few breaths.

Precautions:

  • If you have neck pain, keep your gaze forward or down instead of up toward the ceiling. You can also place a blanket under your knees for added support.

Cobra pose – Bhujangasana: This pose helps to open up the front of the body, stretch the chest and lungs, and increase flexibility in the spine. It is also a great way to release tension from the lower back.

  1. Lie on your stomach with your legs extended behind you and your palms flat on the floor next to your chest.
  2. As you inhale, lift your head and chest off the ground, coming into a gentle backbend. Keep your elbows close to your body and your shoulders away from your ears.
  3. Hold the pose for a few breaths, then exhale and lower back down to the starting position.

Precautions:

  • If you have neck pain, keep your gaze forward or down instead of up toward the ceiling. You can also place a blanket under your knees for added support.

Bridge pose – Setu Bandha Sarvangasana: This pose helps open the chest and shoulders and stretch the front body. It also helps to improve posture and relieve back pain.

  1. Lie down on your back with your feet flat on the ground and your arms by your sides.
  2. Press into your feet and lift your hips off the ground, then interlace both your hands underneath the hips and lift your hips even higher.
  3. Hold the pose for a few breaths, exhale, and release it back to the ground.

Precautions:

  • None.

Fish pose – Matsyasana: This pose helps to open up the front of the body, stretch the chest and lungs, and increase flexibility in the spine. It is also a great way to release shoulder and neck tension.

  1. Begin seated with your knees bent out in front of you.
  2. Drop your forearms behind you, palms down, and begin to lean back.
  3. Press your shoulder blades together and slide your glutes back toward the tops of your hands. Once you feel safe, drop the crown of your head onto the ground and gaze behind you.
  4. Stay on the crown of your head and lift your chest toward the sky. Keep bent knees or walk one leg at a time out in front of you and keep them engaged.

Precautions:

  • Do not place your hands under your hips if you have neck problems. Place them on your thighs instead.

Seated Forward bend pose Paschimottanasana: This pose helps stretch the back body and hamstrings, improves flexibility in the spine, and opens the chest. It also helps to relieve stress and tension in the back and shoulders.

  1. Start sitting with your legs extended straight in front of you and your arms by your sides.
  2. Inhale and lift your arms overhead, then exhale and hinge forward from your hips until your palms reach the ground.
  3. If you can’t reach the ground, place your hands on a blanket or block for added support.
  4. Hold the pose for a few breaths, then inhale and release back to the sitting position.

Precautions:

  • If you have back pain, keep your spine straight as you bend forward. If your hamstrings are tight, place a blanket under your knees for support.

Half Lord Of The Fishes Pose – Ardha Matsyendrasana: This pose stretches the spine and shoulder and strengthens the back muscles. It also stimulates the digestive organs.

  1. Sit on the floor with your legs extended in front of you.
  2. Bend your right knee and place your right foot on the floor near your left hip.
  3. Place your left hand on the floor behind you and wrap your right arm around your left knee.
  4. As you exhale, twist your torso to the left, looking over your left shoulder.
  5. Hold a few breaths, then release and repeat on the other side.

Precautions:

  • Please be aware that this yoga posture can be strenuous on the lower back. If you have any history of back pain, please be cautious.

Extended Supine Bound Angle – Utthita Supta Baddha Konasana helps to open the hips and chest while also relaxing the mind.

  1. Start sitting with your legs extended straight in front of you and your arms by your sides.
  2. Inhale and bend your knees, then exhale and place your feet on the ground so that the soles of your feet are touching.
  3. Inhale and lengthen your spine, exhale and gently lean back and rest your back on the floor.
  4. Now gently extend your arms above your head, palms facing upward.
  5. Hold the pose for a few breaths, then inhale and release back to the sitting position.

Precautions:

  • If you have back pain, keep your spine straight as you bend forward. If your hamstrings are tight, place a blanket under your knees for support.

Best Yoga Sequence to Open and Balance the Heart Chakra

balancing heart chakra

Cow Face Pose – Gomukhasana: can help improve shoulders and upper back flexibility.

  1. Sit on the ground with your legs extended in front of you.
  2. Bend your right knee and bring your right foot over to the outside of your left thigh, then place your right hand behind you around your shoulder blades.
  3. Inhale and lengthen your spine, exhale and take your left hand at your back and gently try to hold your right hand with the left hand.
  4. Hold the pose for a few breaths, then inhale and release back to the centre. Repeat on the other side.

Precautions:

  • If you have shoulder pain, place your right hand on your left thigh instead of stretching behind you.

Shoelace with Eagle Arms: Stretches the hips, thighs, and shoulders, strengthens the back and core muscles and helps us connect to our heart center.

  1. Sit on the ground with your legs extended in front of you.
  2. Then cross your right leg in a manner such that your right foot is under your left thigh.
  3. Lift your left leg off the ground and wrap it around your right leg, crossing at the shin. Place your left foot on the ground if possible.
  4. Wrap your arms around each other and join your palms in front of your chest.
  5. Repeat with the other leg.

Precautions:

  • Keep one leg rested and steady on the other, do not overstretch your hamstring. If you have knee injuries, please modify, or avoid this pose.

One-Legged King Pigeon – Eka Pada Raja Kapotasana: It is an excellent way to open the hips, thighs, and groin area. It is also a great stretch for the back, spine, and opening chest area. It can also help to relieve tension in the back and spine.

  1. Start in a seated position with your legs crossed. Then, bend your left leg backward and bring your right foot up to your left thigh.
  2. Next, reach your right hand behind you and grab your left ankle. Hold it with both hands. If you can’t reach your ankle, grab your left calf or hamstring instead.
  3. Gently pull your left leg towards your chest as you exhale and bend your shoulders and head slightly backward to touch the crown of your head with your left foot.
  4. You should feel a deep stretch in your hips, thighs, and groin area. Hold the pose for 30 seconds to 1 minute. Then, release your left leg and repeat on the other side.

Precautions:

  • It is important to practice this pose with caution if you have any knee or spine injuries or health conditions that could be aggravated by it.

Lunge on the Knee – Ashva Sanchalanasana: It is a great way to get a deep stretch in the hip flexors, quadriceps, and glutes. It also strengthens the muscles in the legs and helps improve balance.

  1. Start in a standing position with your feet together.
  2. Take a big step forward with your right leg, landing on your heel first.
  3. Bend your right knee and lower your body until your left knee touches the floor.
  4. Make sure your right knee is directly over your right ankle, and your left heel is not lifted off the ground.
  5. Place your hands on the floor, parallel to your right foot, and press your hips forward until you feel a deep stretch in the front of your left thigh.
  6. Hold this position for 30 seconds to 1 minute and then switch sides.

Precautions:

  • If you have knee injuries, please avoid this pose or practice cautiously.
  • If you feel knee pain, stop immediately and seek medical help.

Crescent Lunge on the Knee with Cactus Arms: It helps to improve balance, flexibility, and strength. It opens the chest and allows more receptivity. It also helps to stretch the hips, hamstrings, and calves.

  1. Begin in a standing position with your feet together. Take a deep breath in and as you exhale, step your right foot forward and lower into a lunge position.
  2. Place your hands on your hips and make sure that your right knee is stacked directly above your right ankle.
  3. Then, raise your arms overhead.
  4. Press your hips slightly forward to open your chest more.
  5. Hold for 30 seconds to 1 minute and then repeat on the other side.

Precautions:

  • This pose is not recommended for people with knee injuries. Please consult your doctor if you have any other health concerns before practicing this pose.

Warrior I with Cactus Arms: It is a great way to improve your balance and stability while strengthening your arms and shoulders and opening the chest.

  1. Ensure that you have plenty of space around you before performing this pose, as you will need to spread your arms out wide.
  2. Start in Mountain Pose (Tadasana) at the top of your mat.
  3. Step your left foot back about four feet, and turn your left toes out to a 45-degree angle.
  4. Align your right heel with the arch of your left foot.
  5. Bend your right knee so that it stacks directly over your ankle, and begin to lower your hips.
  6. Reach your arms to the sides, and then bring your palms together in front of your Heart.
  7. As you inhale, lift your torso and extend your arms overhead.
  8. Gaze up at your hands, and continue to lengthen your spine as you breathe deeply.
  9. To exit the pose, exhale as you release your arms and return to Mountain Pose. Repeat on the other side.

Precautions:

  • Be careful not to over-stretch your arms or shoulders.

Warrior I with Hands Interlaced: It is a great way to improve your balance and stability while strengthening your arms and shoulders and opening the chest.

  1. Ensure that you have plenty of space around you before starting this pose, as you will need to spread your arms out wide.
  2. Start in Mountain Pose (Tadasana) at the top of your mat.
  3. Step your left foot back about four feet, and turn your left toes out to a 45-degree angle.
  4. Align your right heel with the arch of your left foot.
  5. Bend your right knee so that it stacks directly over your ankle, and begin to lower your hips.
  6. Reach your arms to the back, then interlace your hands and fingers together.
  7. Gaze up and continue to lengthen your spine as you breathe deeply.
  8. To exit the pose, exhale as you release your arms and return to Mountain Pose. Repeat on the other side.

Precautions:

  • Be careful not to over-stretch your arms or shoulders.

Side Angle – Parshvakonasana It is a standing yoga pose that builds strength in the legs and stretches the muscles of the groin, hips, and spine. It also helps to open the chest and shoulders and improve digestion.

  1. Start in mountain pose (Tadasana) with your feet together.
  2. Step back about 4 feet, then turn your right foot out 90 degrees.
  3. Align your left heel with the arch of your right foot.
  4. Bend your right knee so it stacks directly over your ankle.
  5. Begin to bend from your torso towards your right and right arm parallel to the right foot so that the right hand is closer to the floor.
  6. Reach your left arm up to the sky, then over to the right, placing your hand on the ground next to your right foot or a block.
  7. Gaze up at your left hand.
  8. To come out of the pose, press into your right foot and bring your left arm down. Step your right foot back to meet your left and come back into mountain pose.

Precautions:

  • Avoid this pose if you have high blood pressure, heart disease, or a hernia.
  • If you have neck pain, keep your gaze forward instead of up at your hand.
  • If pregnant, modify the pose by placing a block under your bottom hand for support.

Wild Thing Pose – Camatkarasana It is a deep backbend that opens up the entire front side of the body. This pose requires openness in the hips, shoulders, and chest and a certain amount of flexibility in the hamstrings. It is both invigorating and deeply grounding, providing a feeling of strength and surrender. Wild Thing is also a great heart opener, helping to release any held emotions that might be stored in the chest.

  1. Start with the downward-facing dog. From here, lift your right leg high, keeping your hips level.
  2. Bend your right knee and open up your hip, bringing your foot towards your left hand. You can place your right hand on your right ankle or the floor for support.
  3. Keep your left leg straight as you open your chest, looking up at your right hand. Place your left hand on the floor beside you for support.
  4. Once you feel stable, kick your right leg back behind you, coming into a low lunge. Keep your chest open and your gaze up.
  5. From here, sweep your right arm up overhead as you lean back slightly more and lift your right heel off the floor.
  6. Place your right foot back on the floor to come out of the pose. Turn around, come back into the downward-facing dog, and repeat on the other side.

Precautions:

  • Avoid this pose if you have injuries or conditions limiting your mobility. If you experience any pain in the knees, back, or neck, come out of the pose immediately.

Gate Pose – Parighasana: It stretches the sides of the body, especially the intercostal muscles between the ribs. It also helps open the chest and lungs, improving breath capacity. The deep side bend can also massage the liver and kidneys, helping to improve their function.

  1. Start standing with your feet together. From there, come your knees.
  2. Straighten and extend your left leg to the left side with your left foot at 90 degrees.
  3. Take a deep breath and raise your right arm straight over your head.
  4. Exhale as you bend to the left from your hips, bringing your left arm down to rest on your left leg. Keep your right arm pointing straight up toward the sky.
  5. Hold this pose for a few breaths, then inhale and release back to standing. Repeat on the other side.

Precautions:

  • People with back problems should be careful not to over-stretch in this pose. If you have any pain, come out of the pose immediately. Women who are pregnant should also avoid this pose.

Standing Forward Bend with Shoulder Opener – Uttanasana

It stretches the hamstrings, calves, and lower back. Strengthens the thighs and knees. Improves digestion.

  1. Stand with your feet hip-width apart and parallel.
  2. Now, interlace both your palms together at your back.
  3. Bend forward from your hips, keeping your spine long and straight.
  4. Slowly press your forehead into your knees, lift your arms at the back, stretch your shoulders, and lengthen your spine.
  5. Hold for 3-5 breaths.
  6. To release, bring your arms down on your hips and roll up slowly, vertebra by vertebra.

Precautions:

  • If you have a history of high blood pressure, heart disease, or glaucoma, avoid this pose. If you are pregnant, practice this pose with caution.
  • Listen to your body and only go as far as is comfortable. People with back pain or sciatica should not practice this pose.

Extended Puppy – Uttana Shishosana: It is a great way to stretch the spine and lengthen the back muscles. It Increases flexibility in the shoulders and chest. It can also help to relieve tension headaches and fatigue. It was beneficial for people with herniated disks or sciatica.

  1. Start in a tabletop position on your hands and knees. Your hands should be under your shoulders, and your knees should be under your hips.
  2. As you exhale, walk your hands forward until your forehead rests on the mat.
  3. Keep your buttocks anchored back and down as you lengthen through the spine. You can also bring your chin to rest on the mat if it doesn’t reach the floor.
  4. Lengthen and rest your arms on the floor as your palms face downwards.
  5. Hold this pose for 5-10 breaths.

Precautions:

  • If you feel pain in the lower back or legs while in this pose, please come out immediately. As always, listen to your body and breathe deeply in this pose.

Advance Yoga Sequence for Heart Chakra

heart chakra yoga sequence

Upward Facing Dog pose – Urdhva Mukha Svanasana: This pose helps to open up the front of the body, stretch the chest, abdomen, and lungs, and increase flexibility in the spine. It is also a great way to release shoulder and neck tension.

  1. Start in a prone position with your arms and legs extended.
  2. Press your palms flat against the ground and lift your torso and thighs off the ground, keeping your arms and legs straight.
  3. Rotate your shoulders back and down, and lift your ribcage toward the sky.
  4. Tuck your chin slightly and gaze forward.
  5. Hold the pose for a few breaths, then release and return to the starting position.

Precaution:

  • If you have wrist pain, place your palms on yoga blocks instead of the floor.

Lord of the Dance – Natarajasana: This pose is a great way to open up the hips and shoulders. It strengthens the legs; core muscles and opens the chest. It helps to improve balance and concentration.

  1. Start in Mountain Pose (Tadasana). From here, inhale and raise your arms overhead.
  2. Exhale and bend your right knee, bringing your right foot up towards your right hip. Try to keep your left leg straight.
  3. Inhale and reach your right hand behind you to clasp your right foot. If you cannot reach your foot, you can use a strap around your foot to help.
  4. Exhale and lift your right leg, keeping your standing leg straight. Now try to grab your right foot from your left hand as hand as well.
  5. As you inhale, press your tailbone down and lift your chest. Look straight.
  6. Hold the pose for 5-10 breaths, then release and repeat on the other side.

Precautions:

  • If you have knee or hip injuries, please avoid this pose. If you are pregnant, please refrain from doing this pose.

Upward Plank – Purvottanasana: This pose is a great way to open up the chest and shoulders and helps strengthen the wrists, arms, and core muscles.

  1. From a seated position, place your hands on the floor behind your hips, with your palms facing forwards towards your hips.
  2. Press through your hands and feet to lift your hips as high as possible on an inhale.
  3. Keep your inner line of the feet together, and seal them into the mat as much as possible.
  4. Relax your head back and gaze at the tip of your nose.

Precautions:

  • If you have wrist injuries or pain, modify this pose by placing your forearms on the ground instead of your hands. Please do not attempt this pose if you have any low back pain.

Shoulder Stand pose – Salamba Sarvangasana: It is an inversion that can help to calm the mind and relieve stress. It also helps to increase energy levels and improve circulation. This pose can also help to improve digestion and relieve constipation.

  1. Lie on your back with your knees bent and your feet flat on the floor.
  2. Place your palms on the floor beside you.
  3. Exhale as you press into your hands and feet, lifting your hips and buttocks off the floor.
  4. Inhale as you lift your hips and buttocks until your thighs are perpendicular to the floor and your torso and head are parallel. Support your back with your hands.
  5. Hold this position for 30 seconds to 1 minute, then exhale as you lower your hips and buttocks back to the floor.

Precautions:

  • Avoid this pose if you have high blood pressure, glaucoma, or a detached retina. If you are pregnant, avoid this pose.
  • If you have a neck injury, practice this pose with caution and under the supervision of a qualified instructor.

Plow pose – Halasana Stretches the shoulders, hamstrings, and spine. Relieves back pain

  1. Lie on a mat with your legs extended and your arms at your sides, palms down.
  2. Inhale and press your hands into the floor as you lift your hips off the ground and raise your tailbone toward the ceiling, lengthening your spine.
  3. Exhale and curl your knees into your chest, then slowly bring them over your head until your toes touch the ground behind you. If you can’t touch the ground, place a block or pillow under your hips for support.
  4. Interlace your palms on the floor and breathe deeply for up to 1 minute.
  5. To exit the pose, release your palms, place them flat on the floor and press your hands into the floor as you lift your hips off the ground and raise your tailbone toward the ceiling, lengthening your spine.
  6. Exhale and slowly bring your legs back to the starting position.

Precautions:

  • Do not do this pose if you have any neck injuries. Avoid if you are pregnant.

Wheel pose – Urdhva Dhanurasana: This pose helps open the chest and shoulders and stretch the front body. It also helps to improve posture and relieve back pain.

  1. Lie on your back with your knees bent and your feet flat. Place your palms next to your ears, fingers pointing toward your feet.
  2. As you inhale, press into your hands and feet, lifting your hips and chest off the ground and coming into a backbend.
  3. Hold the pose for a few breaths, then exhale and lower back to the starting position.

Precautions:

  • If you have neck pain, keep your gaze forward or down instead of up toward the ceiling. You can also place a blanket under your knees for added support.

Bow Pose – Dhanurasana: Can help to improve flexibility in the spine and shoulders and expand the chest.

  1. Lie down on your stomach with your legs extended behind you and your arms by your sides.
  2. Bend your knees and reach back to grab your ankles with your hands.
  3. Inhale and lift your chest and legs off the ground, then exhale and press your feet into your hands as you lift your hips even higher.
  4. Hold the pose for a few breaths, exhale, and release it back to the ground.

Precautions:

  • If you are pregnant, avoid this pose.

Locust I – Shalabhasana A: This can help to strengthen the back muscles and open the chest.

  1. Start lying on your stomach with your feet and arms at your sides.
  2. Gently lift your head, chest, and legs off the ground, keeping your navel pulled towards your spine.
  3. Reach back with your hands and place your hands by your side, palms facing upward.
  4. Gently pull your upper body off the ground, using your arms for support.
  5. Hold this pose for 30 seconds to 1 minute, then release and return to starting position.
  6. Repeat 3-5 times.

Precautions:

  • Do not place your hands behind your back if you have wrist problems. Place them on your thighs instead.

The Bottomline

Heart Chakra Yoga is a practice that helps to open and balance the heart chakra. The heart chakra is located in the center of the chest and is associated with the element of air. This Chakra governs our ability to love and be loved, as well as our ability to give and receive.

When this Chakra is out of balance, we may experience loneliness, isolation, and anxiety. We may also find it difficult to express our emotions or connect with others. Heart chakra yoga can help to bring balance back to the heart chakra and promote feelings of love, connection, and peace.

If you want to heal your Heart Chakra, consider trying our detailed course on all seven chakras called Understanding Chakras.’ You will be amazed at the positive difference it can make in your life by working on all different dimensions.

online yoga teacher training 2024
Harshita Sharma
Ms. Sharma is a Consciouspreneur, Writer, Yoga, Mindfulness, and Quantum Meditation teacher. From an early age, she had a keen interest in spirituality, saint’s literature, and social development and was deeply influenced by masters like Paramhansa Yogananda, Ramana Maharishi, Sri Poonja Ji, and Yogi Bhajan.

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