Anahatasana (Melting Heart)

BENEFITS:

A nice backbend for the upper and middle back

Opens the shoulders

Softens the heart

CONTRAINDICATIONS:

If you have a bad neck, this could strain it.

Be aware of any tingling in the hands or fingers! This is often a sign that a nerve is being

compressed, and if we continue to compress it we may permanently damage it. If you feel

tingling, adjust the arm and hand positions, or skip the pose entirely.

GETTING INTO THE POSE:

On your hands and knees, walk your hands forward, allowing your chest to drop toward

the floor. Keep your hips right above your knees. If possible, keep your hands shoulder-

width apart.

ALTERNATIVES & OPTIONS:

If shoulder pain prevents the arms from going overhead, move them further apart.

If you’re flexible, you can bring the chin to the floor and look ahead, but this could strain the neck.

If your knees are uncomfortable here, place a blanket underneath them.

Toes can be tucked under.

The chest can rest on a bolster (allowing the body to relax).

You can do this pose with just one arm forward at a time, resting the head upon the other

forearm.

COMING OUT OF THE POSE:

 Either move back into Child’s Pose or slide forward onto your belly.

COUNTERPOSES:

Lying on your stomach or in Child’s Pose can be nice here. Since this posture is a backbend, Child’s Pose is a better choice for a counterpose because it is a mild forward fold.

MERIDIANS & ORGANS AFFECTED:

Compression along the spine stimulates the urinary Bladder lines.

If you feel the stretch in the chest, then your Stomach and Spleen lines are stimulated.

This posture can juice up the arm meridians, especially the Heart and Lung lines.

JOINTS AFFECTED:

Nice compression for the upper back

Mildly stresses the lower spine

Shoulder/humerus joint

RECOMMENDED HOLD TIME:

Three to five minutes

If resting your chin on floor, the hold may need to be shorter. Carefully watch the sensations in the neck.

SIMILAR YANG ASANAS:

Half Down Dog (aka Puppy Dog)

OTHER NOTES:

This pose is nice after a series of lower backbends.

Can be used as a gentle warm up before deeper backbends.

If you feel pinching in the back of the shoulders, you may be reaching a compression

point. Abducting the arms (moving them farther apart) may release this.