Power of the Heart: 10 Heart Opening Postures

I love the phrase “Heart Opening” instead of “Backbends.” When I first started practicing, I remember dreading backbends. I paced myself to get through those postures and I knew it was downhill after that!

I credit my great teachers who showed me that backbends are about opening your heart, and that can happen all around the ribcage. I also now classify any heart-empowering postures as “heart opening.” The only way to truly open your heart and live courageously is to tap into the POWER of your heart as well.

Building up the strength to hold a pose with an open heart takes time, but it’s the secret power to transforming your practice and your life! You will see the heart opening postures listed here are for opening the front and the back of the “heart-space,” as well as poses that require strength of the core, legs and shoulders to hold with an open heart. May you live with a strong, open heart and inspire those you touch to do the same!

Classic Heart Opening Poses

Floor Bow

Lay on your belly and bring your chin to the ground. Bend your knees and reach around to grab the tops of your feet or your heels. Roll your shoulders open and kick back to lift your heart. Rock forward onto your belly and continue to kick back and up. Slowly release and lie on your belly and gaze to one side.

Benefits: Strengthens entire muscles of the spine, massages abdominals and creates a gentle detoxification of deep internal organs

Camel

Stand on your knees and bring your hands to the back of your hips, palms in and fingers pointed down. Lift your chest and draw your gaze up the front wall and back along the ceiling. Roll your shoulders open and maintain your hips on top of your knees. Remain for 3 deep breaths then release to seated on your knees.

Benefits: Opens the chest, strengthens muscles in the mid to upper back, opens the hip flexors and strengthens the inner thighs

Dancer’s Pose

From Mountain Pose, bring your right elbow to your hip, palm up. Bend your right knee and grab your foot from the inner arch. Draw your inner thighs together and kick back into your hand. Roll your right shoulder open and hinge at your hips then kick your foot up. Maintain for 3 deep breaths then release and return to Mountain Pose. Repeat on the Left side.

Benefits: Opens shoulders; Strengthens hamstrings; Opens quadriceps and hip flexors; Gentle detox of blood flow from side to side; Creates incredible focus and intention

Bridge/Wheel

Start by lying on your back. Bend your knees and place your feet hip width distance apart, feet parallel under your knees, arms at your sides, palms down. Lift your hips up and bring your shoulder blades under your body to support the lift in your heart. Hold for 3 slow breaths then release your hips down.

Benefits: Gentle inversion that helps move lymph and detox; Strengthens quadriceps and hamstrings; Opens hip flexors and shoulders

Forearm Stand

From Downward Facing Dog, bring your forearms onto the mat and make your forearms parallel like the number 11. Press your inner wrists and first fingers into the mat and walk your feet in closer to move your hips over your shoulders. Take one leg to the sky, then switch. Eventually work to float your other leg up to meet and draw into the midline to find balance and stability.

Benefits: Opens and strengthens shoulders; Strengthens core; Improves balance; Creates focus and determination

Unexpected Power of the Heart

Puppy Pose/Variation Childs Pose with Seat lifted  

From All-Fours Pose, walk your hands forward and stretch your arms long on the mat until your forehead, chin or chest meets the floor. Keep your hips high over your knees and pull your front ribs in to lengthen your whole spine. Breath three breaths, then return to All-Fours Pose.

Benefits: Opens shoulders and upper back while maintaining core strength; Promotes surrender

Wild Thing/Flipped Dog

From Downward Facing Dog, lift your right leg high then bend your knee to open your hip to the side. Flip over and drop your right foot down, reach your right arm up and over to the front. Elongate the sides of your torso and curl your left shoulder open. Release and return to Downward Facing Dog.

Benefits: Promotes strong and open shoulders; Lengthens the core/abdominals; Promotes a powerful sense of freedom and unconditional love

Rabbit Pose

From seated on your knees, reach around and grab your feet with thumbs on the outside and four fingers on the inside. Lengthen your spine, then curl over, chin to chest. Bring your forehead to your knees, then regrip your heels. Lift your hips up and bring the top of your head to the floor. Draw your heels together and draw your shoulders away from your ears. Hold for three breaths then release to seated on your knees.

Benefits: Promotes the lengthening of entire spine and spinal muscles; Compresses and detoxifies the internal organs; Promotes breathing into the lowest lobes of your lungs; Promotes inward-turning gaze and acceptance of self

Half Moon-Chapasana Variation with Back Foot Gripped

From Half Moon, bend your lifted leg and grab the top of your foot with your lifted hand. Kick into your hand and draw your tailbone to the back as you roll your top shoulder open. Hold for three breaths, then return to Half Moon Pose. Repeat on the opposite side.

Benefits: Opens shoulders, hamstrings, and hip-flexors; Strengthens core and outer hip muscles; Promotes joy and self-expression

Half Pigeon with Overhead Grip

From Half Pigeon, bend your back knee and grip the inside of your foot. Pull the foot toward your glutes to open the front of your thigh. When you feel open, take the same hand and reach around and over your foot, then swing your elbow out and over to move your grip over your foot and bring your head under your arm. Take your other arm and reach up by your ear, turn your elbow forward and bend your elbow to grab your foot. This can be done with a strap to make the posture accessible for all! Hold for three breaths and then release to Pigeon, then Downward Facing Dog and repeat on the other side.

Benefits: Opens shoulders, upper back, triceps, quadriceps, hip-flexors. Strengthens Hamstrings and core. Promotes focus and powerful unconditional love