Have you ever felt like you’re stuck behind an invisible wall? You want to feel more love, more joy, more connection — but something’s just… off?
Well, guess what? It might be your Heart Chakra sending you a little SOS.
Good news: Yoga has a beautiful way of helping you break down those walls and open your heart again. In this post, you’ll discover everything you need to know about heart chakra yoga poses, Anahata Chakra, and how to create a healing heart chakra yoga flow.
Ready to unlock more love and kindness in your life? Roll out your mat — let’s dive in!
What is the Heart Chakra (Anahata Chakra)?
Before we get into the poses, let’s talk basics.
In yoga philosophy, we have seven chakras — energy centers in the body that affect how we feel physically, emotionally, and spiritually. The Heart Chakra, called Anahata Chakra in Sanskrit, sits right in the center of your chest.
- Anahata means “unstruck” or “unhurt” — like a pure, untouched beat of love.
- It’s connected to feelings of love, compassion, forgiveness, and emotional balance.
- The color of the Heart Chakra is green (think fresh grass, new life, deep healing).
- Its element is air, representing openness, freedom, and lightness.
When your Heart Chakra is open and balanced, you feel:
- Loving and loved
- Connected to others
- Full of gratitude
- Forgiving (even to yourself!)
When it’s blocked, you might feel:
- Lonely or isolated
- Bitter or resentful
- Fearful of trusting others
Sounds pretty important, right? Now let’s see how heart chakra asanas can help.
Why Practice Heart Chakra Yoga Poses?
Heart chakra yoga isn’t just about pretty backbends. (Although let’s be honest, a deep Camel Pose does look cool.)
It’s about:
- Opening your chest and shoulders — where we physically hold a lot of emotional tension.
- Breathing deeply — connecting to the air element.
- Letting go of fear and pain — so you can give and receive love freely.
Think of each heart chakra asana as a little key that helps unlock emotional blockages. Some keys are gentle, some are strong — but each one opens the door a little wider.
The Best Heart Chakra Yoga Poses (Heart-Opening Asanas)
Here’s a full menu of juicy, healing poses to feed your heart and soul.
(Bonus: I’ll sprinkle in some helpful tips and fun notes along the way!)
1. Camel Pose (Ustrasana)
The Big Heart Opener
Camel Pose stretches your chest, shoulders, and throat. It’s bold. It’s powerful. And yes, it can make you feel all the feelings.
How to do it:
- Kneel on your mat, knees hip-width apart.
- Place your hands on your lower back for support.
- Press your hips forward as you lift your chest up and back.
- If it feels good, reach your hands back to your heels.
Tip: Keep your neck comfortable — don’t let it flop back like a ragdoll!
Fun Fact: Camel Pose can sometimes bring up emotions. Totally normal. Just breathe through it.
2. Cobra Pose (Bhujangasana)
The Gentle Heart Awakener
This heart chakra asana is perfect if you’re new to backbends.
Plus, it gives you major “strong yet soft” vibes.
How to do it:
- Lie on your belly, hands under your shoulders.
- Press your feet and thighs into the floor.
- On an inhale, gently lift your chest up using your back muscles.
Tip: Don’t push too hard — you’re a graceful cobra, not a crowbar!
3. Bridge Pose (Setu Bandhasana)
The Feel-Good Hug
This pose lifts your heart toward the sky while grounding your feet into the earth.
How to do it:
- Lie on your back, knees bent, feet flat on the floor.
- Press into your feet and lift your hips.
- Clasp your hands under your back and wiggle your shoulders closer together.
Tip: Think of squeezing a pencil between your shoulder blades. Weird visual, but it works!
4. Upward-Facing Dog (Urdhva Mukha Svanasana)
The Dynamic Heart-Lifter
This is like Cobra Pose’s bigger, sassier sister.
How to do it:
- From lying down, push through your hands and the tops of your feet.
- Lift your thighs and chest off the ground.
- Shine your heart forward!
Tip: Imagine you’re leading with your sternum, not your chin.
See also: Acro Yoga for Couples: Fun Partner Poses to Build Trust
See also: Mudra Yoga Pose: The Secret Power in Your Hands
5. Puppy Pose (Uttana Shishosana)
The Heart-Melting Stretch
No joke — this one feels like a big, comforting hug from the universe.
How to do it:
- Start in the tabletop (hands and knees).
- Walk your hands forward and melt your chest toward the floor.
- Keep your hips above your knees.
Tip: Rest your forehead or chin on the floor — whichever feels nicer.
6. Wheel Pose (Urdhva Dhanurasana) (Advanced)
The Ultimate Heart Opener
This full backbend is not for the faint of heart — or the cold of the shoulder!
How to do it:
- Lie on your back, knees bent, feet flat.
- Place your hands by your ears, fingers pointing toward your shoulders.
- Press into hands and feet to lift your body into a wheel shape.
Tip: Warm up with Bridge Pose first. Your spine will thank you.
7. Reverse Warrior (Viparita Virabhadrasana)
The Fierce Lover
Reverse Warrior stretches the side body and invites emotional strength.
How to do it:
- Start in Warrior II.
- Flip your front palm to the sky and reach back.
- Keep your legs strong as your heart opens.
Tip: Smile while you do it — it’s scientifically proven to make poses feel easier! (Seriously.)
8. Bow Pose (Dhanurasana)
The Playful Heart Opener
This pose is a reminder that healing doesn’t always have to be serious.
How to do it:
- Lie on your belly.
- Bend your knees and grab your ankles.
- Kick your feet into your hands and lift your chest.
Tip: Rock back and forth if it feels good — embrace the playful energy!
9. Supported Fish Pose (Matsyasana with Props)
The Lazy Heart Opener
When in doubt, grab a yoga block or a pillow and chill.
How to do it:
- Place a block or bolster under your upper back.
- Lay down, arms open wide.
- Close your eyes and breathe.
Tip: Stay for 5 minutes if you can. No rush. No effort. Just love.
See also: Easy Chair Yoga for Beginners: Gentle Moves
See also: Morning Yoga Routine: Start Your Day the Right Way!
A Simple Heart Chakra Yoga Flow
Here’s a short and sweet heart chakra yoga flow you can try:
- Puppy Pose — 1 minute
- Cobra Pose — 5 breaths
- Bridge Pose — 5 breaths
- Reverse Warrior — 5 breaths on each side
- Camel Pose — 3 breaths (or longer if you feel good)
- Supported Fish Pose — 3–5 minutes
Optional: Whisper an affirmation with each pose, like:
“I am open to love.”
“I forgive myself and others.”
“I am connected to all beings.”
Breathwork for Heart Chakra Healing
Breath is life — and it’s the easiest tool you have to open the Anahata Chakra.
Try these simple breathing practices:
- Deep Belly Breathing — Inhale slowly into your chest and belly; exhale fully.
- Alternate Nostril Breathing (Nadi Shodhana) — Balances energy and calms the mind.
- Sitali Breath — Curl your tongue and breathe in through it to cool and soothe the heart.
Tip: Visualize the green light filling your chest as you breathe. It’s like watering a garden of love inside you.
Heart Chakra Affirmations and Mantras
Words are powerful medicine. Here are a few heart-healing phrases:
🌿 “I am love.”
🌿 “I open my heart to receive love freely.”
🌿 “I forgive and set myself free.”
🌿 “I trust the journey of my heart.”
Or, chant the Heart Chakra seed sound:
YAM (pronounced “yum” — like your heart saying “yum” to love!).
Final Tips for Deepening Your Heart Chakra Practice
- Practice gratitude daily. List three things you’re thankful for.
- Connect with nature. Fresh air = fresh heart energy.
- Forgive, even when it’s hard. (Especially when it’s hard.)
- Wear green clothes or accessories to remind yourself to open up.
- Smile at strangers. Love grows when you share it.
Conclusion: Open Your Heart, Open Your Life
Your heart is your true home — and heart chakra yoga poses are the key to keeping it bright, open, and full of love.
You don’t have to be super flexible or a master yogi.
You just need a little courage, a little breath, and a lot of kindness toward yourself.
So go ahead — open your heart. The world needs your love.
P.S.
If you try this heart chakra yoga flow, I’d love to hear how it goes! Share your favorite pose in the comments below. 💚
See also: Warrior Pose Variations Explained: Find Your Yoga Power
See also: Yoga Poses for Heart Health: Easy Poses for a Healthy Heart
FAQs About Heart Chakra Yoga Poses
Q. What is the Heart Chakra?
The Heart Chakra, also called the Anahata Chakra, is the fourth energy center in your body. It’s all about love, compassion, kindness, and emotional balance. When your heart chakra is healthy, you feel peaceful and connected with others.
Q. What is a Heart Chakra Yoga Flow?
A heart chakra yoga flow is a gentle sequence of yoga poses designed to open your chest, stretch your shoulders, and release stuck emotions. It’s a moving meditation that helps you feel lighter, happier, and more loving — both toward yourself and others.
Q. Can beginners do heart chakra yoga poses?
Absolutely! Many heart chakra poses are beginner-friendly. You don’t need to twist yourself into a pretzel. Just start slow, listen to your body, and breathe deeply. Even simple stretches can have a big emotional impact.
Q. How often should I practice Heart Chakra Yoga?
There’s no strict rule, but practicing 2–3 times a week is a great start. Even just 5–10 minutes a day can make a huge difference if you stay consistent. Think of it as a gift to your heart — you deserve it!
Q. What color is the Heart Chakra?
The color of the Anahata Chakra is green. (Sometimes, people also connect it with pink — the color of unconditional love!)
You can wear green clothes, visualize green light, or practice outside in nature to boost your heart energy.
Q. Can heart chakra yoga help with stress and anxiety?
Yes, 100%!
Opening your Heart Chakra through yoga helps you release bottled-up emotions, breathe better, and calm your nervous system. Many people feel more peaceful and grounded after just one heart-centered session.
Q. Do I need anything special to practice Heart Chakra Yoga?
Nope!
All you need is a yoga mat, comfy clothes, and a willingness to show up for yourself. If you want, you can also add soothing music, candles, or crystals like rose quartz to make your practice extra special.
Salman is a passionate yoga teacher with over 8 years of experience in the world of yoga and wellness. Through his articles, he shares insights, tips, and practices to help others deepen their yoga journey. For inquiries, reach out at Contact@yogamelt.com.
