Backbends

Anahatasana

Heart-Melting Pose

Like the harmonious song of a blackbird breaking through the morning stillness of the city, this heart-melting pose brings love and compassion into your urban jungle.

Category: Backbends

Backbends are asanas in which you gently stretch muscles and joints. They promote suppleness and mobility. Breathing in Backbends has a relaxing effect: you supply your muscles with oxygen and release tension.

Life Energy

VAYUS

Each of the five Prana Vayus plays an essential role in our body and mind. They move and direct energy in specific directions, each with its own special area of influence and function. Heart-Melting Pose has its own unique effects on these vayus.

Prana Vayu – Expansion of Consciousness

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Prana Vayu, the ascending energy that resides in the chest and the heart space, is gently activated through Anahatasana. In this heart-opening pose, the energy of the breath is drawn inward and enlivens the heart space.

Vyana Vayu – Expansion and Opening

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Vyana Vayu, the energy that spreads in all directions of the body, is harmonized in Anahatasana. As you let your heart sink toward the floor and extend the arms forward, you foster the distribution of energy throughout the entire body.

Udana Vayu – The Ascending Energy

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Udana Vayu, the ascending energy in the throat and head area, is supported through the gentle stretch and the alignment in Anahatasana. As your head is gently tilted downward and your neck is stretched, you foster the upward movement of energy.

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Energy Centers

CHAKRAS

Anahata Chakra (Heart Chakra)

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Nestled in the heart area, the Anahata Chakra is the energy center of love, kindness and compassion. Not without reason is Anahatasana often referred to as the heart-opening pose.

Vishuddha Chakra (Throat Chakra)

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Vishuddha Chakra, located in the throat area, is the center of communication and expression. In Anahatasana we stretch and open the throat, which stimulates the Vishuddha Chakra. This fosters clear and sincere communication.

Manipura Chakra (Solar Plexus Chakra)

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The Manipura Chakra, located in the solar plexus, is the power center of our body. It stands for our self-confidence and our inner strength. Anahatasana can, through the stretch in the area of the solar plexus, kindle our inner fire.

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Body Sheaths

KOSHAS

Annamaya Kosha (Physical Body)

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Through the gentle stretching of chest, shoulders and upper back, tension is released and posture is improved.

Pranamaya Kosha (Energy Body)

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The asana fosters the flow of energy and harmonizes the breathing. Example: In stressful situations, Anahatasana can help you breathe more calmly and focused.

Manomaya Kosha (Mental Body)

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Anahatasana helps calm the mind and let go of negative thoughts.

Vijnanamaya Kosha (Intellectual Body)

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Through the opening of the heart space, Anahatasana supports the connection to your intuition.

Anandamaya Kosha (Spiritual Body)

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Anahatasana opens the heart and fosters a feeling of joy and love.

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Body Constitution

DOSHAS

Vata

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Anahatasana can stimulate the Vata dosha by opening the ribcage and intensifying the flow of breath. This pose is especially useful when you feel that your creative energy is blocked or you are seeking inspiration.

Pitta

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Anahatasana can increase the Pitta dosha by activating the energy in the heart area and sharpening the inner focus. This asana is ideal when you want to concentrate on a goal and strengthen your determination.

Kapha

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Anahatasana has a balancing effect on the Kapha dosha by opening the ribcage, deepening the breathing and releasing the stagnation in the body. This pose is especially helpful when you feel sluggish or heavy and need an energy boost.

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Key Information for Correct Execution

Meet Geraldine, a certified yoga teacher and psychology student who emphasizes mindfulness and alignment to inspire people toward a more peaceful life.

1Begin in tabletop position, with your shoulders aligned over the wrists and the hips over the knees.

2Open your knees slightly wider than hip-width.

3Slowly walk your hands forward until your forearms lie on the floor.

4Go forward only so far that your hips are still aligned directly over the knees.

5Now lower your sternum toward the floor.

6Keep your hips over the knees and let your forehead or your chin sink to the floor.

7Press your palms, elbows and forearms firmly into the floor.

8Draw your shoulder blades away from the ears and relax your neck. Feel the intense stretch in the shoulders.

9Hold this pose for 5-10 breaths.

10Then lift your head and move your hands back toward your body to push yourself up again into tabletop position.

Common Mistakes

A common mistake in this posture is that the knees are not opened hip-width and the hips are not in line with the knees.

Our Tip

My tip is that this posture is an intense shoulder opener and is excellent as preparation for deeper backbends such as the bow or the wheel. It is also a wonderful asana for taking a break, directing the focus to the heart space and releasing tension.

Variations

A variation of the heart-melting posture is to place a folded blanket underneath if you have sensitive knees. As an advanced variation, you can bring the palms together and place them behind the neck, or place the elbows on blocks to intensify the stretch.

Physical Effect

Back Strengthening

The asana supports the strengthening of the back musculature, especially the deep back muscles such as the erector spinae. Through the activation of these muscles, the spine is supported and the posture is stabilized.

Organ Stimulation

Anahatasana fosters circulation and has a positive effect on internal organs such as the heart, lungs and thymus gland. Through the gentle compression and stretch in the chest area, these organs are massaged and vitalized.

Shoulder and Chest Opening

Anahatasana stretches and relaxes the musculature in the shoulders, chest and upper back, which releases tension and improves mobility. This includes muscles such as the deltoid, the pectoralis major and the trapezius.

Effects on Psyche and Emotions

Self-Love

Anahatasana can help develop a stronger feeling of self-love and self-acceptance. Through the opening of the heart space, you allow yourself to love yourself in all your perfection and imperfection.

Letting Go

The asana can help let go of emotional blockages and fears. The heart opening supports you in leaving the past behind and surrendering to the flow of life.

Empathy

Anahatasana fosters the ability to feel compassion and empathy for other people. Through the activation of the heart chakra, you develop a deeper understanding of the feelings and needs of others.

Props

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Author of this Asana

Manish

Manish Rana is a certified yoga teacher and founder of asanaverse.de. He writes about topics around yoga, ayurveda and meditation. Manish owes his deep connection to yoga to his Indian roots, through which he came into contact with this practice early on.

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