Yoga offers different poses to stretch and strengthen almost every muscle group in your body. The poses that stretch the hard-to-access muscles making up your chest, neck and shoulders are often referred to as "heart opening poses." Heart openers are relaxing, energizing and emotionally freeing. Consult your doctor before attempting any new form of physical exercise.
What to Avoid
Most heart openers require you to bend your spine backwards. To avoid injury to your lower back, tip your tailbone down and forward, flattening your lower back for all of these poses. Allow only your upper back to curve backwards. If you feel pain in your spine, stop what you are doing. If you have any history of back injury, consult your doctor and avoid these poses.
Bow Pose
Bow pose is a basic heart opener that strengthens the spine and energizes the body. Do not attempt this pose if you are pregnant. Begin lying on your belly. Bend your knees behind you. Reach back and take your right foot in your right hand and your left foot in your left hand. On an inhale breath, kick your feet strongly into your hands to lift your chest and thighs up from the floor. Your body will be shaped like a bow. Breathe deeply and hold the pose for several seconds. Come out of the pose slowly on an exhale breath.
Camel Pose
Camel pose is an advanced heart opener that deeply stretches the chest and upper back. Begin kneeling upright so that your thighs and torso are perpendicular to the floor. Keep your knees about hip distance apart and tuck your toes under behind you. Lean back to place your right hand on your right heel with your thumb facing out. Continue to lean back until you can place your left hand on your left heel. Lean your head all the way back. Keep your tailbone pointing downward and your hips pressing forward to relieve pressure on your lower back. Breathe deeply and hold the pose for several seconds. Come out of the pose slowly by leaning forward and lifting one hand at a time.
Wheel Pose
Wheel pose is one of the most advanced heart opening poses. It requires a lot of practice and flexibility but when achieved is an invigorating backbend. Begin lying on your back with your knees bent and feet flat to the floor near your hips. Keep your feet parallel to each other, slightly wider than hip-distance apart. Bend your elbows and place your hands flat to the floor near your ears. On a deep inhale lift your hips to the height of your knees, then press your hands into the ground to lift your torso until the top of your head touches the floor. Step your hands slightly wider. Deeply inhale as you reach your sternum upward and straighten your arms and legs into a full backbend. Hold the pose for several seconds. To come down from the pose tuck your chin to your chest and slowly lower yourself to the floor.
References
- "Yoga Anatomy"; Leslie Kaminoff; 2007
- "Hatha Yoga Illustrated"; Martin Kirk and Brooke Boon; 2004
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