Anahata (Heart) Chakra Warmup
When I think about winter season body maintenance, I think about strengthening the back body. Whether indoors or out, we spend time curling toward the heat of the heart. And yes, of course, we do this a lot in our daily lives (said every yoga teacher ever). When you think about it, we as humans have always done this. It’s not just a modern era body pattern.
But I’ll be controversial and say that it’s not a problem... or as sinful as the average instructor might make it out to be. I’d argue that when we’re seated and leaning forward is when we’re most creatively engaged, whether reading, working, making art, playing music, playing board games or writing. These are all important endeavors, and not to be missed.
What yoga offers us is balance—the ability to tailor our experience for today’s body, regardless of what’s happened in the days before. When the body leans or rounds forward, the muscles of the back become long, but stiff, and weakened. One of the antitodes is back body strength in the form of heart-opening work.
This quick and simple warmup will get the body moving with the intent to backbend, and open the heart space (anahata chakra) with ease.
BALASANA: CHILD’S POSE / PUPPY POSE
Sink the hips toward heels for a beat. Notice the breath.
Slide the hands forward and drop the belly toward the mat. The hips will lift, so let them. Take note of the back and how it feels in this first gentle backbend. We’re going slow.
CAT / COW WITH THE BREATH
In cow (the backbend), focus on strengthening the back. In cat (the rounded spine), notice the front core line. If you take the backbend too deep and too sudden, there might be a crunchy, twingey feeling. (Don’t do that.)
SPINAL BALANCE / CORE WARMUP
Take a neutral spine as you extend right leg back and left arm forward. Find your balance for 3 breaths.
For the next 5 breaths, inhale, leg and arm extend, and exhale, think cat pose in the back, and draw elbow and knee to touch. Repeat on the other side.
5 SLOW BREATHS IN EACH SHAPE
BENT LEG LIFTS
From table, lift the right leg, and flex the knee and ankle to 90 degrees. We’re aiming to work the hamstrings and the glutes. Pulse upward for 5 slow breaths.
TABLETOP BACKBEND
Extend the opposite arm out and find your balance.Reach the left hand back to catch the right foot. Keep pressing the foot into the hand without sacrificing comfort in the low back/pelvis.
VASISTHASANA: MODIFIED SIDE PLANK
Release the left hand to the mat, send the right leg back. Open to side plank with the left shin down.
Repeat on the other side.
Newsletter subscribers get a sweet little chart of each sequence, easy for saving, sharing and inspiring your own practice and/or teaching. Subscribe to get the next one.
