Why Open the Chest?
Modern life has brought with it a series of challenges. Long hours of sitting in offices lead to hunched backs, and the fast – paced nature of our lives often causes depression and restlessness. Among all the asanas, opening the chest and the heart chakra is what we modern people need most.
Pre – exercise Warm – up and Preparation
Before starting the following chest – opening asana sequence, it is recommended to do some bhajans for warm – up. Also, you will need a few pillows and blankets.
Wild Pose
Start in the downward – facing dog position. Lift your left leg while keeping your right foot firmly on the ground. Bend your left knee and slowly turn your torso to the left. Lower your left foot towards the floor behind you. When your toes touch the mat, raise your left hand to the sky to lift your chest. Inhale and place your left hand on your chest, focusing on your heartbeat. Hold this pose for 3 to 5 breaths, then return to the downward – facing dog and repeat on the other side.
Upper Dog Pose
From the downward – facing dog, move forward into the plank pose with your legs straight and toes pointing back on the mat. Place your palms on the mat next to your chest, spreading your fingers wide. As you push your chest forward and up, straighten your elbows. Lift your thighs off the mat. Feel the powerful and loving energy entering your heart from your toes. Open your collarbones and imagine your shoulder blades gently resting on your heart. Stay in this pose for 3 to 5 breaths.
Locust Pose
Begin in the upward – facing dog pose with your arms at your sides and lower your abdomen. Inhale and lift your head, chest, and arms. Pull your shoulder blades back to open your heart. Gaze forward while keeping your neck and chin relaxed. On the next breath, lift your legs while keeping your pelvis and abdomen on the ground. You can straighten your hands back or cross them behind you. Breathe here 3 to 5 times and then return to the floor.
Warrior’s Pose I
Move from the locust pose to the downward – facing dog pose. Bring your right foot forward between your hands and turn your left foot slightly outwards. Bend your right knee 90 degrees, inhale, and raise your arms up. Lift your chest and imagine the energy in your mind moving up through your arms to your hands and fingers. Hold for 5 to 10 breaths, lower your arms, and return to the downward – facing dog. Repeat on the other side.
Reverse Warrior Pose, Variation
Return to the right warrior I pose. Rotate your left toes to point to the long side of the mat and open your torso to the left. Place your arms in the warrior II position. Turn your right palm over. Inhale and place your left hand on the back of your left thigh while extending your right arm towards the sky. Feel the expansion of your chest and upper back. Exhale and place your left hand over your heart. Stay here for 3 to 5 breaths, then move into the mountain pose. Repeat on the opposite side.
Reverse Plank Pose
Start in the cane pose. Straighten your legs. Place your hands behind your hips, palms down, shoulder – width apart, and fingers pointing towards your feet. Inhale, press your palms firmly, and lift your hips as high as is comfortable for you, feeling the opening of your heart space. Imagine the energy of joy spreading from your heart. Let go of any sadness or fear. The duration of holding the pose can be guided by your breath.
Fish Pose Variation
Place a yoga block lengthwise on the mat. Lie backwards and rest your spine on the yoga block, ensuring your chin is flush with your forehead. If your chin is tilted upwards, place a yoga block under your head. Stretch your arms out to the sides of your body and rest the backs of your hands on the floor. Open your feet slightly wider than your hips so that your inner knees are together. Inhale, and as you exhale, allow your heart and throat to open and relax.
Supine Bound Angle Pose
Place the short side of the pillow cushion against your sacrum. Lie on it with your knees bent and your feet resting on the mat. Place your arms comfortably at your sides with your palms up. Lower your knees to your sides and keep the soles of your feet together. You can use an aid under the knees for support. Close your eyes and focus on the rhythm of your open and loving heart. With each heartbeat, release any fear or anxiety into the ground.
