30-Minute Yin Yoga for the Heart Chakra

Each time we discuss practising yoga for the guts chakra, our focus is releasing stress across the coronary heart, together with the chest in addition to the higher again and shoulders. Greater than that, the anahata, or coronary heart chakra, has to do with our potential to present and obtain love in addition to our potential to really feel compassion and empathy towards ourselves and others on the planet. This chakra primarily pertains to all issues of the guts—undoubtedly our romantic and different interpersonal relationships, but additionally our love, compassion, and even our potential to forgive.

It may be fairly a big theme to deal with. Primarily, our coronary heart chakra pertains to our potential to transcend ourselves and love unconditionally.

Our focus is the chest, so the apply features a good quantity of backbends once more, though it additionally contains some hip opening. For probably the most half, although, the main target is the higher physique.

If that is the primary time you’re practising yin yoga for the chakras with me, I pair yin yoga poses with affirmations. I discover the 2 work rather well collectively. In every pose, I’ll share an affirmation and all you have to do is repeat it to your self a number of instances. As a substitute of making an attempt to persuade your self that this affirmation is true for you and that you simply imagine in it, simply discover the way it makes you’re feeling. If it helps you’re feeling uplifted and you realize that this sounds true for you, it would imply you’ve a fairly balanced perspective towards that theme. If, nonetheless, sure affirmations make you’re feeling uncomfortable, really feel your self tense up, change into somewhat emotional, or hear a voice in your head that claims, “Yeah, proper,” this is perhaps a sign that there’s some exploration and work to do round that affirmation. It’s not a motive to get upset with your self or really feel ashamed. It merely means maybe there are some feelings or points of your self which were ignored or denied.

I like to recommend maintaining a pen and paper near your mat so you may jot down something which may come up for you throughout class to ponder afterward.

Yin Yoga for the Coronary heart Chakra

You’ll get your self located in every pose after which keep there for about 3 minutes. When you select, silently repeat the affirmation for every pose to your self a few instances and easily observe your response to it.

You’ll need two blocks or a agency cushion for this yin yoga for the guts chakra apply. I additionally wish to have a blanket useful though it’s not mandatory.

Reclined Hero

Begin kneeling together with your ankles alongside your outer hips. Your thigh bones might be parallel to one another and also you need the tops of all of your toes to be grounded on the mat. Have 2 blocks positioned behind you. As you decrease your self again onto your blocks, you need the primary block beneath the higher again, in between the shoulder blades, and the second block supporting the again of your head in a supported model of Reclined Hero. I like to make use of each blocks on the second stage however when you really feel any discomfort in your neck, please flip the block beneath your head increased.

You need to really feel a very nice enlargement throughout your chest and shoulders and rest in your shoulders and neck. Take a number of moments to get settled in a cushty place so you may stay nonetheless with out fidgeting.

If this doesn’t really feel good to your knees, return to sitting and straighten your legs earlier than you lie again once more in Supported Fish. This isn’t a lot in regards to the decrease physique, it’s in regards to the higher physique. So let your self be comfy. Take a number of lengthy, gradual breaths right here.

Say to Your self: I’m worthy of affection and acceptance.

Whenever you’re prepared, use your fingers behind your head or your elbows alongside your chest to help your self as you tuck your chin and begin to raise your chest.

Pet Pose

Come onto all fours. You possibly can take a blanket beneath your knees for cushioning. Stack your knees beneath your hips and preserve this alignment as you stroll your fingers ahead and soften your chest and brow towards the mat in Pet Pose. When you don’t fairly contact, you may place a block beneath your chest or brow.

Soften your coronary heart towards the mat. Think about your rib cage increasing entrance to again and facet to facet, opening extra with every inhalation you’re taking. Let your coronary heart soften somewhat nearer to the mat with every exhalation.

Say to Your self: I really feel compassion and empathy for all beings.

Whenever you’re prepared, ease out of this pose and are available ahead onto your stomach.

Sphinx Pose

Unfold your fingertips large, palms flat on the mat, and consider lengthening by way of the chest and dragging your shoulders again for a pleasant enlargement throughout the chest in Sphinx Pose.

Say to Your self: I’m prepared to forgive and to be forgiven.

Earlier than you exit this pose, when you like, press your palms into the mat and raise your chest barely increased for a number of breaths.

Damaged Wing

Shift your physique somewhat towards the proper facet of your mat. Convey your left arm straight out to the facet of your shoulder or barely in entrance of it, bend your left elbow about 90 levels, and press your palm into the mat. Roll onto your left hip, shoulder, and ear. In case your head can’t comfortably relaxation on the mat, you may relaxation it on a folded blanket. Maintain your knees bent and your legs enjoyable on the mat.

You possibly can press your proper hand into the mat in entrance of you or you may relaxation your proper hand alongside your decrease again, whichever feels extra supportive for you. Attempt to calm down your proper shoulder and expertise the stretch.

Say to Your self: I hearken to my coronary heart and let it information me.

When you introduced your proper hand to your decrease again, deliver it in entrance of you. Straighten your legs and are available onto your stomach. Then repeat the stretch in your proper facet.

Say to Your self: I really feel a deep connection to others.

Savasana

From right here, flip over onto your again and are available into your closing resting pose, Savasana. Permit your self to settle comfortably in your mat. Let your arms relaxation alongside you together with your palms dealing with up. Shut your eyes. Discover some stillness. Let your self calm down.

Say to Your self: My coronary heart is resilient and able to therapeutic.

Whenever you’re prepared, deliver your consciousness to the area of your coronary heart. Breathe somewhat deeper, slowly awakening. It’d really feel good to take an enormous stretch, reaching your arms overhead, and slowly come to sit, any approach that’s comfy to your hips and your decrease again. Sit tall together with your backbone good and lengthy. Convey your fingers collectively in entrance of your chest and really feel your thumbs connect with your coronary heart area. Pause right here.

Thanks a lot for doing this yin yoga for the guts chakra class, which is a part of a collection on yin yoga for the chakras. You’ll additionally discover practices for the basis, sacral, and photo voltaic plexus chakras.