Heart-Opening Yoga & Meditation

Love is hard. Balancing giving and receiving is hard. Sometimes, being human is hard. Yoga helps.
Let’s talk about our heart space, where our spiritual self meets love. Let’s talk about heart-opening yoga and meditation. Intrigued? Read on, my friends.

The magical thing about yoga is that it’s good for both your physical and energetic body. Today, let’s focus specifically on the heart and the beautiful benefits of yoga.

Physically, yoga supports cardiovascular health, improves circulation, and decreases inflammation.
Energetically, it helps unblock the heart chakra (Anahata chakra). With an open Anahata, your beautiful spirit can truly shine through.

But what is the Anahata chakra? And what is heart-opening yoga really about? Let me explain…

What is the Anahata Chakra?

The Anahata chakra is located in the center of the chest. It’s where the divine spiritual self (Atma) meets love.

Often, we build emotional walls to avoid pain. A breakup, a loss, or rejection can make us think:
“If I hadn’t loved, I wouldn’t have been hurt.” So we shut down. We protect.
But blocking the Anahata blocks your ability to give and receive love.

Healthy relationships—romantic or otherwise—require us not just to love, but to let ourselves be loved.

Looking back, I realize I often focused on whether they loved me… not on how I was loving them.
And I struggled to love myself.
Relationships mirror our inner world.

Sometimes, I give too much and forget how to receive.
Letting someone love you takes trust—and a belief that you deserve love.
That’s hard. So the walls go up.

Ask yourself:

• Why am I blocking love?
• Am I open to giving and receiving?
• Am I scared?
• Do I feel unworthy?
• Does love feel unsafe?

You tell me.

Heart-Opening Yoga

In yoga, we work to unblock the Anahata through heart-opening poses and meditation. These include chest openers and backbends.

By lifting your heart and opening your chest, you expand your heart space and stimulate the Anahata chakra.
You begin to release tension, emotion, and those metaphorical walls.

Meditation helps you tune in to what your heart is saying.
And as your heart opens, you make space for all the good life has in store.

Sounds good, right?

Let’s begin by opening our arms wide and saying (or shouting):

“I open my arms wide and declare with love that I accept ALL of the good that life has in store for me!”
(Thanks, Louise Hay, for the inspiration.)

Do this anywhere—by the sea, in a park. It’s freeing!

Heart-Opening Asanas

Virabhadrasana I Modification (Arching Warrior Pose)

1. From Tadasana (Mountain Pose), step your left foot back 3 feet.
2. Turn your back toes out diagonally.
3. Bend your right knee (keep it over the ankle).
4. Keep hips squared and back leg straight.
5. Inhale, raise arms overhead.
6. Exhale, clasp hands behind your back.
7. Roll shoulders back, expand chest.
8. Breathe into your chest—visualize loving energy.
9. Ground your back foot. Hold for 5 breaths.
10. Inhale, arms up. Step feet together.
11. Exhale, return to center. Repeat on the other side.

Utkata Konasana (Goddess Pose)

1. From Tadasana, step wide.
2. Turn feet out to the corners of your mat.
3. Inhale, arms parallel to the floor, palms up.
4. Exhale, bend knees, lift heart.
5. Elbows slightly bent, hands above shoulders.
6. Relax shoulders. Draw belly in.
7. Hold for 5 breaths—mentally affirm:
   “I accept ALL of the good!”
8. Exhale, straighten legs, lower arms.
9. Jump back to front of mat.

Chakrasana (Wheel Pose)

1. Lie on your back.
2. Bend knees, feet close to hips.
3. Place hands beside ears, fingers to shoulders.
4. Exhale, press feet, lift tailbone.
5. Press hands, lift torso onto crown.
6. Keep arms/legs parallel.
7. Exhale, push up fully.
8. Activate thighs and glutes.
9. Let head hang, breathe.
10. Hold 5–10 breaths. Lower slowly.
11. Rest—or go again!

Bhujangasana (Cobra)

1. Lie face down. Legs stretched back.
2. Hands under shoulders, elbows close in.
3. Press feet, thighs, pelvis into floor.
4. Inhale, lift chest, engage glutes.
5. Push shoulder blades down, lift sternum.
6. Hold for 5–10 breaths. Breathe deeply.

Ustrasana (Camel Pose)

1. Kneel upright, knees hip-width apart.
2. Press shins and feet into ground.
3. Exhale, hands on lower back.
4. Inhale, lengthen tailbone, lean back.
5. Beginners stay here.
6. Advanced: Reach for heels. Fingers toward toes.
7. Engage thighs, lift through pelvis.
8. Let head drop.
9. Hold for 5–10 breaths.
10. Inhale to rise—lead with the heart.

Anahata Meditation

Lay in Shavasana. Feel the ground supporting you.
Breathe into your chest, feel warmth.
As you exhale, feel warmth radiating outward.

Sink deeper into your heart space—a never-ending ocean.
Observe what comes—without judgment.

Ask gently:

• What do I feel?
• Am I holding tension or fear?
• What emotions arise?

There are no wrong answers.

Now:
Embrace yourself. Feel your fingertips on your skin.
Hold yourself. Feel love from within.
Tell yourself one thing you like about yourself.
Let the warmth flow. Breathe.

Visualize love like green light (Anahata’s color) radiating from your heart.

Send love to:

• A stranger: Picture green light connecting you both.
• Someone you love: Surround them with healing energy.
• Someone you feel hostility toward: Send understanding, forgiveness, love.

If you feel hostility toward yourself, forgive.
Let go. You are doing your best.

Breathe out hostility.
Breathe in love.

Tell yourself one more thing you like about yourself.
Celebrate sitting with yourself. You are brave.

Stay in silent meditation for 5–10 minutes.

When you’re ready:

• Move fingers and toes.
• Hug knees, roll to your right.
• Sit up slowly with eyes closed.
• Bring hands to prayer (Namaskara).

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