Inhale self-love and exhale … everything else. As we breathe in all the spring vibes this season, let's remember to celebrate love within our relationships, but let’s not forget to recognize it within ourselves, too. And what better way to honor self-love than by activating your heart chakra? Not only do the overall benefits of heart openers boost respiratory health and improve oxygen intake, but each pose has a specific function to support your Anahata (heart chakra) and assist in releasing negativity while remaining open to the light. Um, yes please! To encourage you to open your heart this spring, we compiled a list of poses meant to open your heart, activate self-love, and release emotional tension.
Fish Pose
(Matsyasana)
Fish pose holds a variety of amazing physical benefits including flexibility and improved thyroid functioning but when it comes to emotional regulations, fish pose is the ultimate mental health supporter. The openness created during the asana serves to balance strong emotions by lessening anxiety, decreasing depression, and regulating PMS + insomnia.
How to get into Fish Pose...
- Lie on your back, knees bent and feet on the floor. As you inhale, slightly lift your pelvis off the ground and slide your hands (palms down) under your glutes.
- Once your hands are under your glutes, you can rest your body onto your hands.
- Tuck your forearms and elbows close and firm to your torso.
- On an inhale, lift your upper torso away from the ground and gently release your head to the floor.
- You have the option to keep your knees bent or extend your legs.
- Hold for 30 seconds.
Camel Pose
(Ustrasana)
A classic heart opener, Camel is one of our very favorites when it comes to activating the powerful heart charka. It boosts blood circulation while decreasing stress levels — talk about the perfect combo! But wait, it’s gets better. After ridding the emotional gunk, the pose has a valued reputation of energizing and refresh the entire body + mind.
How to get into Camel Pose...
- Begin by kneeling on your mat with your knees hip width apart with the tops of your feet on the mat.
- Place the palms of your hands on your lower back for support.
- Begin dropping your head back slowly towards your feet as you arch your back and push your pelvis and hips forward.
- When you feel comfortable, remove your hands from your lower back and place them one at a time onto your heels, finding a secure grip.
- Arch your back until your arms straighten and find a steady breath.
- Hold for at least 20 seconds.
Upward Dog
(Urdhva mukha svanasana)
Whether you’re moving through a vinyasa or holding upward dog for several breaths, its advantages are substantial when it comes to opening the heart and releasing unwanted emotions. Holding this heart opener helps to bring awareness to one’s emotional state and enhance concentration, in turn this facilitates the release of any deep unwanted emotional sensations.
How to get into Upward Dog...
- Lie on your belly with your legs fully extended, with the tops of your feet on the mat and your palms pressed down onto the mat parallel to your sternum.
- Engage your core muscles and press down into your palms and the tops of your feet as you peel your upper torso off the ground until your arms are straightened.
- Roll your shoulders back and down, then tilt your head back just slightly.
- Hold for up to 30 seconds.
Wheel Pose
(Urdhva Dhanurasana)
For more advanced yogis, the wheel is an effective asana for releasing a variety of negative emotions such as depression, anxiety + stress. What’s more? After the release, the wheel pose is known to invite an abundance of positive emotions in the practice such as love, joy, + kindness.
How to get into Wheel Pose...
- Lie on your back with your knees bent and the soles of your feet on your mat, hip width apart.
- Reach above your head and place your palms next to your ears, fingers facing towards your shoulders.
- On an exhale, press through your palms and your feet, lifting your lower body first, then your upper body.
- Straighten your arms as your arch your back, keeping your knees and feet parallel.
- Hold for at least 15 seconds.
Bow Pose
(Dhanurasana)
Wrap your beautiful heart up in a bow (pose). Also known as dhanurasana, not only does this asana hold a hefty list of emotional benefits like stress relief, anxiety reduction, calming of the mind and a greater sense of confidence, but it’s also great on the body too. Bow pose for the win-win!
How to get into Bow Pose...
- Lie down on your belly with your legs extended, arms by your sides and forehead resting on the mat.
- Bend your knees bringing them towards your glutes as you reach back with both hands. Grab hold of your ankles, gripping them on the outside and flex your feet.
- Slightly draw your shoulder blades in (towards spine) and down (away from ears).
- Keep your knees hip width apart.
- On an inhale, lift your thighs and torso away from the mat as your arms straighten and your chest opens.
- Find a steady breath and hold for at least 15 seconds.
Great Heart Openers
If you’re craving easy, expansive, + super chill heart openers, these poses will deliver by supporting the release of negative emotions and promoting a calming and restful state.
Supine Spinal Twist
(Supta Matsyendrasana)
This asana is all about quieting the mind and surrendering. The ease and comfort of the pose assists in a great release through calming energy and whole body, mind + soul acceptance.
How to get into Supine Spinal Twist...
- Lie on your back with your legs extended and your arms by your sides.
- Pull one knee up towards your chest and gently pull the bent knee over and across the extended leg.
- Extend the same arm of the bent knee out like a “T’ and gaze over that same shoulder, creating a deeper twist.
- Hold for 60 seconds on each side.
Child’s Pose
(Balasana)
Child’s pose, yoga’s sweetheart asana, is beautiful (and relaxing) in so many ways, but one of its greatest benefits is found in its releasing capabilities. It allows one to let go of anything outside the present moment by finding your innate positioning as though you were a carefree (and relaxed!) child. Other amazing emotional benefits include stress reduction and a decrease in mental fatigue.
How to get into Child's Pose...
- Begin in tabletop pose on your hands and knees.
- Walk your knees out until they are in alignment with the edges of your mat, keeping the tops of your feet on the ground with your big toes touching.
- Press your hips back and rest your belly on your thighs and your forehead on the mat.
- Extend your arms on the mat above your head with your palms facing the ground.
- Hold for at least 30 seconds.
Warrior II
(Virabhadrasana II)
What better way to celebrate an expansive heart than with the strength + courage of a warrior. Warrior II isn’t the most obvious heart opener, but it is known to promote peace and focus in the present moment, releasing any tension or stress outside of the here + now.
How to get into Warrior II...
- Beginning in mountain pose, take a big step back with your right leg.
- Create a 45 degree angle with your right foot, keeping the whole sole of your foot grounded.
- Raise your arms, parallel to the ground, relaxing your shoulders and gazing over your left fingertips.
- Bend your left knee, creating a 90 degree angle in your left leg, while keeping your knee over your ankle.
- Hold for at least 15 seconds on each side.
This Spring treat your heart to openness and let go of limitations with one (or all!) of these amazingly effective asanas.
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