30-Minute Yin Yoga for the Heart Chakra

Whenever we talk about practicing yoga for the heart chakra, our focus is releasing tension around the heart, including the chest as well as the upper back and shoulders. More than that, the anahata, or heart chakra, has to do with our ability to give and receive love as well as our ability to feel compassion and empathy toward ourselves and others in the world. This chakra essentially relates to all matters of the heart—definitely our romantic and other interpersonal relationships, but also our love, compassion, and even our ability to forgive.

It can be quite a large theme to tackle. Essentially, our heart chakra relates to our ability to go beyond ourselves and love unconditionally.

Our focus is the chest, so the practice includes a good amount of backbends again, although it also includes some hip opening. For the most part, though, the focus is the upper body.

If this is the first time you’re practicing yin yoga for the chakras with me, I pair yin yoga poses with affirmations. I find the two work really well together. In each pose, I’ll share an affirmation and all you need to do is repeat it to yourself a few times. Instead of trying to convince yourself that this affirmation is true for you and that you believe in it, just notice how it makes you feel. If it helps you feel uplifted and you know that this sounds true for you, it might mean you have a pretty balanced attitude toward that theme. If, however, certain affirmations make you feel uncomfortable, feel yourself tense up, become a little emotional, or hear a voice in your head that says, “Yeah, right,” this might be an indication that there’s some exploration and work to do around that affirmation. It’s not a reason to get upset with yourself or feel ashamed. It simply means perhaps there are some emotions or aspects of yourself that have been ignored or denied.

I recommend keeping a pen and paper close to your mat so you can jot down anything that might come up for you during class to contemplate afterward.

Yin Yoga for the Heart Chakra

You’ll get yourself situated in each pose and then stay there for about 3 minutes. If you choose, silently repeat the affirmation for each pose to yourself a couple of times and simply observe your response to it.

You will need two blocks or a firm cushion for this yin yoga for the heart chakra practice. I also like to have a blanket handy although it’s not necessary.

Reclined Hero

Start kneeling with your ankles alongside your outer hips. Your thigh bones will be parallel to each other and you want the tops of all your toes to be grounded on the mat. Have 2 blocks placed behind you. As you lower yourself back onto your blocks, you want the first block underneath the upper back, in between the shoulder blades, and the second block supporting the back of your head in a supported version of Reclined Hero. I like to use both blocks on the second level but if you feel any discomfort in your neck, please turn the block beneath your head higher.

You want to feel a really nice expansion across your chest and shoulders and relaxation in your shoulders and neck. Take a few moments to get settled in a comfortable position so you can remain still without fidgeting.

If this doesn’t feel good for your knees, return to sitting and straighten your legs before you lie back again in Supported Fish. This isn’t so much about the lower body, it’s about the upper body. So let yourself be comfortable. Take a few long, slow breaths here.

Say to Yourself: I am worthy of love and acceptance.

When you’re ready, use your hands behind your head or your elbows alongside your chest to support yourself as you tuck your chin and start to lift your chest.

Puppy Pose

Come onto all fours. You can take a blanket beneath your knees for cushioning. Stack your knees underneath your hips and maintain this alignment as you walk your hands forward and melt your chest and forehead toward the mat in Puppy Pose. If you don’t quite touch, you can place a block beneath your chest or forehead.

Soften your heart toward the mat. Imagine your rib cage expanding front to back and side to side, opening more with each inhalation you take. Let your heart melt a little closer to the mat with each exhalation.

Say to Yourself: I feel compassion and empathy for all beings.

When you’re ready, ease out of this pose and come forward onto your belly.

Sphinx Pose

Spread your fingertips wide, palms flat on the mat, and think of lengthening through the chest and dragging your shoulders back for a nice expansion across the chest in Sphinx Pose.

Say to Yourself: I am willing to forgive and to be forgiven.

Before you exit this pose, if you like, press your palms into the mat and lift your chest slightly higher for a few breaths.

Broken Wing

Shift your body a little toward the right side of your mat. Bring your left arm straight out to the side of your shoulder or slightly in front of it, bend your left elbow about 90 degrees, and press your palm into the mat. Roll onto your left hip, shoulder, and ear. If your head can’t comfortably rest on the mat, you can rest it on a folded blanket. Keep your knees bent and your legs relaxing on the mat.

You can press your right hand into the mat in front of you or you can rest your right hand along your lower back, whichever feels more supportive for you. Try to relax your right shoulder and experience the stretch.

Say to Yourself: I listen to my heart and let it guide me.

If you brought your right hand to your lower back, bring it in front of you. Straighten your legs and come onto your belly. Then repeat the stretch on your right side.

Say to Yourself: I feel a deep connection to others.

Savasana

From here, flip over onto your back and come into your final resting pose, Savasana. Allow yourself to settle comfortably on your mat. Let your arms rest alongside you with your palms facing up. Close your eyes. Find some stillness. Let yourself relax.

Say to Yourself: My heart is resilient and capable of healing.

When you’re ready, bring your awareness to the space of your heart. Breathe a little deeper, slowly awakening. It might feel good to take a big stretch, reaching your arms overhead, and slowly come to take a seat, any way that is comfortable for your hips and your lower back. Sit tall with your spine nice and long. Bring your hands together in front of your chest and feel your thumbs connect to your heart space. Pause here.

Thank you so much for doing this yin yoga for the heart chakra class, which is part of a series on yin yoga for the chakras. You’ll also find practices for the root, sacral, and solar plexus chakras.