Step by Step Guide

  1. Begin in a tabletop position with your wrists under your shoulders and knees under your hips.
  2. Slowly walk your hands forward, extending your arms straight out in front of you.
  3. Lower your chest toward the floor, allowing your heart to melt down.
  4. Rest your forehead on the mat, or if that’s uncomfortable, use a prop like a block or cushion for support.
  5. Keep your hips stacked over your knees.
  6. Inhale deeply through your nose, expanding your rib cage and feeling the breath reach into your back.
  7. Exhale slowly through your mouth or nose, releasing tension and softening into the pose.
  8. Continue with slow, steady breaths, using each exhale to sink a bit deeper into the stretch.
  9. Feel a gentle stretch in your chest, shoulders, and upper back.
  10. Adjust the position of your arms and hands to find the intensity that suits you.

Benefits of Melting Heart Pose (Anahatasana)

  1. Heart Opener: Anahatasana is a deep heart-opening pose, stretching the chest and the front of the shoulders.
  2. Shoulder and Upper Back Stretch: The pose targets the upper back and shoulders, releasing tension in these areas.
  3. Stimulates Anahata Chakra: This pose is associated with Anahata, the heart chakra, promoting emotional balance and openness.
  4. Improves Posture: Regular practice can help improve posture by releasing tightness in the chest and shoulders.
  5. Relaxation and Stress Relief: Melting Heart Pose encourages a sense of surrender, promoting relaxation and stress relief.

Beginner Tips:

  1. Use Props: If reaching the floor is challenging, place a cushion or block under your forehead for support.
  2. Modify Arm Position: Experiment with different arm positions to find what feels comfortable for your shoulders.
  3. Ease into the Stretch: If you are new to the pose, start with a shorter hold and gradually increase the duration.
  4. Hold Melting Heart Pose for 2 to 5 minutes, gradually extending the duration as your flexibility increases.
  5. Exit the pose slowly by walking your hands back toward you.