Heart opening yoga poses for beginners

by | Sep 8, 2023 | Heart opening yoga, Yoga, YTTC

The concept of opening one’s heart carries a profound essence toward holistic well-being. Much like a dedicated flower unfurls its petals to embrace sun, individuals can also cultivate a sense of openness through the practice of yoga. Beyond being a mere physical exercise, yoga brings a transformative journey where body, mind, and soul harmonize.

For those stepping onto the mat as newcomers to the realm of yoga, a ray of yoga poses can be overwhelming. Fear not, Alpesh Yoga – a yoga school in Goa, India – is here to guide you!

In this blog, we will provide expert guidance on heart opening yoga poses. Read on!  Let Alpesh Yoga be your companion on this journey, guiding you toward not only physical vitality but also emotional balance and spiritual growth.

Cobra Pose (Bhujangasana)

Cobra Pose is a foundational heart-opening pose that gently stretches the front of the body. To perform it, lie on your stomach with your hands placed under your shoulders. As you inhale, press into your palms and lift your chest off the mat. Keep your hips and legs grounded while arching your back. This pose promotes flexibility in the spine, opens the chest, and strengthens the back muscles. Focus on maintaining a smooth breath throughout the pose.


Bridge Pose (Setu Bandhasana)

Bridge Pose is accessible for beginners and helps create space in the chest and shoulders. Lie on your back with your knees bent and feet hip-width apart. As you press through your feet, lift your hips off the ground. Interlace your hands underneath your back and roll your shoulders under. This action elevates your chest and stretches the front of your body. Bridge Pose also engages the core and strengthens the lower back.


Upward-Facing Dog (Urdhva Mukha Svanasana)

Upward-Facing Dog is often incorporated in yoga sequences and offers a deep stretch to the front body. Begin in a push-up position with your hands under your shoulders. Inhale as you lift your chest by pressing into your hands, while your thighs and the tops of your feet remain grounded. The pose opens the chest, stretches the abdominal muscles, and strengthens the arms. Engage your core to protect the lower back in this pose.

Camel Pose (Ustrasana)

Camel Pose is an intermediate heart opener that can be adapted for beginners. Begin by kneeling on the floor with your knees hip-width apart. Place your hands on your lower back for support as you arch your back and lift your chest towards the ceiling. For a deeper variation, reach your hands to your heels. Camel Pose not only stretches the front of the body but also improves spine flexibility and encourages a sense of emotional release.

Cow Pose (Bitilasana) to Cat Pose (Marjaryasana) Flow

This gentle flowing sequence combines two poses to create a rhythmic movement that opens the chest and promotes spinal flexibility. Start in a tabletop position with your hands under your shoulders and knees under your hips. Inhale, arch your back, and lift your tailbone for Cow Pose, which stretches the front body. Exhale, round your spine, and tuck your chin to your chest for Cat Pose, promoting a gentle massage for the spine.

Thread the Needle Pose

Thread the Needle is a restorative pose that releases tension in the shoulders and upper back. Begin in a tabletop position and slide your right arm under your left arm, lowering your right shoulder and cheek to the mat. Gently press into your left hand to twist your upper body, creating a gentle stretch in the left side of the chest. Repeat on the other side. This pose also encourages relaxation and deep breathing.

Child’s Pose (Balasana) with Extended Arms

Child’s Pose is a resting posture that can be modified to open the chest. Kneel on the floor and sit back on your heels, allowing your toes to touch. Extend your arms forward on the mat while keeping your hips resting on your heels. Let your chest melt towards the ground, elongating the spine and creating a gentle stretch in the upper back and shoulders.

Learn Heart Opening Yoga Poses with Alpesh

As a beginner, it’s important to approach these poses with mindfulness and awareness of your body’s limitations. Listen to your body, practice patience, and avoid pushing yourself too far. If you’re new to yoga or have any medical concerns, consider seeking guidance from a certified yoga instructor to ensure safe and effective practice.

Still got questions to ask? Send them at alpeshyoga@gmail.com and get a quick reply from yoga experts.

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