Heart and Chest opening

Tip toes in this setu bandhasana (Bridge pose) will help increase the stretch through the chest

🧘‍♀️ PHYSICAL HEART OPENING 

How:

Physical heart opening involves postures or movements that stretch and expand the chest, shoulders, and upper back. Examples include:

• Backbends: Cobra, Upward-Facing Dog, Wheel, Camel pose

• Shoulder openers: Thread the Needle, Cow Face arms

• Chest openers: Warrior 1, reverse table top

These movements counteract the slouched posture many people develop from sitting, phone use, or stress.

Why:

• Improves posture and spinal alignment

• Increases lung capacity and breathing efficiency

• Stimulates the heart chakra (in yoga philosophy)

• Releases stored tension or emotional stress in the chest and diaphragm

💗 EMOTIONAL/SPIRITUAL HEART OPENING

How:

This refers to becoming more emotionally available, compassionate, and vulnerable. Ways to open the heart emotionally include:

• Therapy or inner child work

• Journaling about feelings, especially grief, love, or forgiveness

• Meditation, especially loving-kindness (Metta) meditation

• Breathwork or somatic practices

• Deep connection with others through authentic conversation

• Acts of compassion or service

Why:

• Fosters deeper relationships and empathy

• Helps heal from emotional wounds

• Increases a sense of connection to life or spirituality

• Enhances overall well-being, joy, and resilience

• Can lead to a greater sense of purpose and self-acceptance

In Summary:

• How? Through movement, mindfulness, emotional vulnerability, and self-inquiry.

• Why? To heal, grow, connect, and live more fully from a place of love rather than fear or defence.

🧘 PHYSICAL HEART-OPENING PRACTICES

These help release physical tension and create spaciousness in your chest and shoulders, often leading to an emotional release as well.

🔹 1. Camel Pose (Ustrasana)

How:

• Kneel with knees hip-width apart.

• Place hands on your lower back or heels.

• Lift the chest and gently press hips forward as you arch back.

Why: A powerful heart and throat opener that can stir strong emotions. Go slow and be gentle.

🔹 2. Bridge or Wheel Pose

These backbends activate the heart centre. Hold for a few breaths and focus on lifting the chest.

💗 EMOTIONAL/SPIRITUAL HEART-OPENING PRACTICES

These help you soften inner defenses and connect more deeply with yourself and others.

🔹 1. Loving-Kindness Meditation (Metta)

How: Sit quietly and repeat phrases like:

• “May I be safe.”

• “May I be happy.”

• “May I be healthy.”

• “May I live with ease.”

Then extend these wishes to someone you love, a neutral person, someone you’re struggling with, and all beings.

Why: Builds compassion, dissolves resentment, opens emotional space.

🔹 2. Heart Journaling Prompts

• What am I protecting my heart from?

• What am I longing to give or receive?

• When did I last feel deeply connected to someone?

Why: Brings awareness to unconscious emotional walls and desires.

🔹 3. Gratitude + Vulnerability Practice

Each day, consider or write down:

• One thing you're grateful for

• One thing you're afraid to feel—but willing to explore

Why: Gratitude softens the heart; facing vulnerability builds inner strength and openness.

#heartopening #gratitude #chestopeners #strength #metta #lovingkindness