HEART-OPENING YOGA POSES

Kneeling prayer

Essence: Setting intentions

Focus: Lengthen through the crown of the head as you allow your tailbone to sink downwards. If you’re a beginner, start in a kneeling position or keep your feet wider and work up to balancing on your toes. Gently connect to your intention.

Benefits: We are often thrown off balance by unwanted comments, experiences or thoughts. Learning to stay centred and connected to our heart can be a source of strength when facing challenges.

Hero pose with backbend

Essence: Initial opening

Focus: Root through the fingertips and sitting bones as you lengthen the spine. Gently lift the chest, arcing the spine backwards, keeping the neck vertical initially, releasing if it feels comfortable for you. Be aware of any sensations.

Benefits: Drawing the shoulder blades together and sinking your weight into the sitting bones gives a sense of strength and protection, preventing you from opening your chest area too quickly or without support.

Head to knee pose

Essence: Turning inwards

Focus: Lengthen the spine as you inhale, fold forward as you exhale, rotating slightly towards the straight leg. Aim to take the chest to the thigh, rather than the head to the knees. When you can go no further, release the neck and soften downwards.

Benefits: Prepares your body for seated forward fold. Emotionally, bending forwards protects the more vulnerable front body and uses the strength of the spine and back ribs as an energetic shield.

Camel

Essence: Opening the heart

Focus: To prepare, raise one arm overhead then lower it to touch the heel (or a block placed outside your foot) as you arc backwards. Take five breaths into the heart area and repeat on the other side. You can also place your hands on your lower back.

Benefits: Camel is a powerful heart opener. It opens the chest area, facilitating deeper breathing, strengthens the back and lengthens your hip flexors. It helps you feel strong and more confident.

Seated forward fold

Essence: Deep reflection

Focus: Lengthen the spine on inhaling, fold forward on exhaling. Gradually deepen the pose, releasing your upper body fully. Rest your head on a bolster or pillow if you wish. If hamstrings are tight, bend the knees slightly or place a rolled blanket beneath them.

Benefits: Calms the emotions and nervous system, taking you to a place of stillness where you can contact your true essence. Use as a counter pose to camel, via child’s pose.