Heart Opening Yoga sequence
Here is a heart-opening yoga sequence that you can follow:
- Easy Pose (Sukhasana): Begin by sitting cross-legged on your mat with your spine straight and your hands resting on your knees. Take a few deep breaths, allowing yourself to relax and settle into the pose.
- Cat-Cow Pose (Marjaryasana/Bitilasana): Come onto your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips. As you inhale, arch your back and lift your tailbone towards the ceiling, coming into Cow Pose. As you exhale, round your spine and tuck your chin to your chest, coming into Cat Pose. Repeat for several rounds, moving with your breath.
- Downward-Facing Dog Pose (Adho Mukha Svanasana): From Cat-Cow Pose, lift your hips up and back, coming into Downward-Facing Dog. Keep your hands shoulder-width apart and your feet hip-width apart. Press your palms and feet into the ground, lengthening your spine and straightening your legs.
- Cobra Pose (Bhujangasana): From Downward-Facing Dog, come down onto your belly, with your hands placed next to your shoulders. As you inhale, press into your hands and lift your chest and head up, coming into Cobra Pose. Keep your elbows close to your sides and your shoulders away from your ears. Exhale and release back down to the ground.
- Locust Pose (Salabhasana): Stay on your belly and place your hands by your sides. As you inhale, lift your chest, arms, and legs off the ground, coming into Locust Pose. Keep your gaze forward and your shoulders relaxed. Exhale and release back down to the ground.
- Camel Pose (Ustrasana): Come onto your knees with your shins and tops of your feet on the mat. Place your hands on your lower back and as you inhale, lift your chest up and lean back, coming into Camel Pose. Keep your thighs perpendicular to the ground and your shoulders relaxed. Exhale and release back up.
- Bridge Pose (Setu Bandha Sarvangasana): Lie on your back with your knees bent and feet hip-width apart. Place your hands by your sides, with your palms facing down. As you inhale, lift your hips up towards the ceiling, coming into Bridge Pose. Keep your shoulders grounded and your knees over your ankles. Exhale and release back down to the ground.
- Corpse Pose (Savasana): Lie on your back with your arms and legs extended. Allow yourself to relax completely, breathing deeply and letting go of any tension in your body.
This heart-opening yoga sequence can help to stretch and strengthen the muscles of the chest, back, and shoulders, while also promoting relaxation and calmness in the mind and body.