Anahatasana - Melting Heart

Anahatasana, also known as Melting Heart Pose or Extended Puppy Pose, is a deeply restorative, heart-opening yoga pose. It’s a gentle backbend that stretches the spine, shoulders, and chest while encouraging a deep sense of surrender and relaxation.

How to Do Anahatasana (Melting Heart Pose)

Starting Position:

• Begin on all fours in a tabletop position with your hips directly above your knees and your shoulders above your wrists.

• Ensure your knees are hip-width apart.

Extend the Arms:

• Slowly walk your hands forward, keeping your hips stacked above your knees. Your arms should be fully extended with your palms flat on the ground or on fingertips if that feels more comfortable.

• Spread your fingers wide for stability and gently press into the mat.

Melt the Chest:

• As you extend your arms, let your chest melt down towards the floor. The goal is to bring your heart center (sternum) closer to the ground.

• Rest your forehead or chin on the mat, depending on your neck’s flexibility and comfort. If resting on your chin, ensure you aren’t straining your neck.

• Keep your elbows lifted, avoiding collapsing them onto the mat, which helps maintain the stretch through your shoulders.

Breathe and Hold:

• Take deep, slow breaths, allowing your chest to sink closer to the ground with each exhale.

• Hold the pose for 1 to 3 minutes, or longer if it feels comfortable.

Coming out of the Pose:

• To come out of the pose, slowly walk your hands back towards your body, returning to the tabletop position.

• Alternatively, slide your hips forward and come into a low Sphinx pose with one leg out to the side in a half-frog style. This helps to release the spine. Hold for 1 minute before swapping legs.

• You can follow this with a brief Child’s Pose (Balasana) to relax the back, but sometimes I have found that students find this a bit intense after such a big backbend. Experiment with your practice and see which version of the above you prefer.

Modifications and Variations:

• Prop Support: If the stretch feels too intense, place a bolster or rolled-up blanket under your chest. Another great alternative is to lay over a bolster as above.

• Shoulder Sensitivity: If you experience discomfort in your shoulders, try bringing your arms wider apart; alternatively, bend the forearms in and rest the forehead on the back of the arms.

• Neck Comfort: If resting your chin on the mat is uncomfortable, use a block under your forehead for support or rest on your forehead.

Benefits:

• Heart Opening: Stretches the chest and opens the heart center, which can help to release stored emotions and tension.

• Shoulder Stretch: Provides a deep stretch to the shoulders and upper back, relieving tightness and improving flexibility.

• Spinal Extension: Encourages a gentle backbend through the thoracic spine, promoting flexibility and releasing tension in the spine.

• Calming Effect: The pose calms the nervous system, making it a great choice for winding down and relieving stress.

Anahatasana is a beautiful pose to include in your practice, especially if you’re looking to create space in your chest and shoulders or to experience a gentle, heart-centred backbend. Remember to move slowly and mindfully into the pose, allowing your body to melt naturally without forcing the stretch.

Hold time: 2 - 5 mins.

Meridians and Organs Stimulated:

• The Urinary Bladder Line is primarily stimulated due to the sensation of compression along the back of the spine.
  (see Bernie Clark Yin Yoga pg: 56)

Potential stimulation of:

• Stomach and Spleen meridians

• Heart meridian & Lung meridian

Melting Heart arm variations (additionally the arms can both be bent and the forehead rested on the forearms. Remember to switch arms halfway through.