Heart Opening Yoga Flow

This 10 minute heart opening yoga flow opens and releases tension through the chest and is a great way to reconnect the mind and body. This sequence gets the blood flowing, builds strength and stretches the shoulders, arms, chest and back body. It also brings a sense of peace through aiding to restore balance to the body and mind as it focusses on opening and nourishing the heart chakra.

Complete this flow twice, alternating sides.

Cat/ Cow Pose

Begin with the knees stacked underneath the hips, and wrists stacked underneath the shoulders. Inhale and gaze upwards to curve the spine downwards. Spread sitting bones. Open the chest by moving the breastbone up and forward, and gently draw shoulder blades together. Exhale into cat by rounding the shoulders and pushing the spine upwards. Draw the chin towards the chest, tuck the tailbone and draw up through the naval. Push the floor away to round the shoulders. Move between the poses with the breath for 4-5 breath cycles. As we move through this flow, focus on moving with the breath, pairing each breath with a movement.

Extended Childs Pose

Bring the knees to the width of the mat and exhale to sink the hips back to the ground. Knees are hip width apart and the feet are together. The torso rests between the thighs and the arms extend out long in front with the palms on the mat. Press the third eye on the mat to aid in releasing any intuitive blockages and hold for 3-5 breaths.

Cobra

From Childs Pose, flow the torso forward to the ground so you are lying on your stomach. Place the hands underneath the shoulders. Inhale, core is engaged, and the top of the feet press into the ground. Exhale to press the torso up lifting from the chest, curving the spine. Naval points down, shoulder blades draw together, and the neck is raised. Press evenly into the feet and pubic bone. Hold for 2-3 breath cycles. On the final exhale, lower to the ground.

Downward Facing Dog

From Cobra, bring the palms just wider than the shoulders, turn the hands out slightly, spread the fingers and press evenly through all parts of the hand. Come onto the toes and lift the hips up towards the ceiling and soften the knees, drawing down through the heels. Relax the head, drawing the chin to the chest. In this pose, the spine is long and stable as the core is engaged. Shoulder blades draw down the back. Begin with the knees bent and pedal gently, moving with the breath. Hold for 4-6 breaths

Crescent Lunge

From Downward Facing Dog, bring the lifted foot through the midline and plant the foot between the hands. Engage the core and inner thighs for stability, and slowly raise the arms overhead. Draw the shoulder blades down. The front knee is at 90degres and stacked over the ankle and hips are squared to the front of the mat. Draw the pubic done down and naval to ribcage.

Side Angle Pose

From Crescent Lunge, inhale and exhale to gently twist the torso, bringing the same hand as the front food to ground, just inside the planted foot and extend the top hand out long. Inhale to keep the chest open and lifted, and exhale to sink further into the twist. Hold here for 3 breaths.

Plank

Move out of Side Angle Pose by returning the hands to the ground underneath the shoulders and bring the top foot to meet the back. Inhale, and exhale to lower the hips and shuffle the feet back into plank pose. Eye gaze is on the ground between the hands and the chin is tucked to create space in the back of the neck. Engage the core and keep the hips in line with the shoulders which are drawn down and back. Distribute the weight evenly through the fingers. Hold this position for 2-3 deep breaths. 

Chaturanga

Hugging the elbows into the body, exhale and bend the elbows to lower the torso towards the ground, with control. If possible, hold the position just above the ground, so the body is parallel to the floor for 1-2 breaths. Then, with control, exhale and lower all the way to the ground. Option to perform this on the knees.

Puppy Pose

Gently move from the ground to all fours, stacking shoulders above the writs and hips above the knees. With the core engaged, gently walk the hands forwards a few inches. Inhale deeply, and exhale to melt the heart down to the ground until the forehead meets the earth. You may need to allow the hands to slide forward. There is a slight curve in the lower back and the hips remain stacked over the knees. Press the hands into the ground and hold for 3-5 breaths.

Fish Pose

Transition from Puppy Pose by gently sitting back up moving to the ground, lying on the back. Bring the soles of the feet together to create a diamond shape and to further open through the front body. Gently lifting each side of the buttocks alternately, place the hands under the buttocks, inhale and press down on the forearms and elbows. Exhale to raise the upper torso off the ground with the head tilted back, opening through the neck and heart centre. The muscles of the chest and upper back are working here. There should not be any strain on the neck or head. To provide support to the back, rest a bolster underneath the spine and exhale to melt the torso down, lifting the chin and brining the hands beside the head. Hold here for 3-5 breaths.

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