Melting Heart Pose
Anahatasana
About This Pose
Melting Heart Pose (Anahatasana), known in vinyasa classes as Extended Puppy Pose, keeps the hips stacked over the knees while the arms walk forward and the chest sinks toward the floor. The result is a long passive opening across the shoulders, armpits and upper back, with a mild backbend through the thoracic spine. In yin it is held for two to four minutes with the forehead or chin resting down; in a flowing class it is a few breaths between tabletop and Child's Pose. Shoulders that do not reach overhead easily should widen the hands or rest the forearms on blocks.
Step-by-Step Instructions
- 1
Start in tabletop with the hips over the knees
- 2
Walk the hands forward, keeping the hips where they are
- 3
Lower the chest and the forehead or chin toward the floor
- 4
Keep the arms shoulder-width or wider, palms down
- 5
Let the upper back soften downward
- 6
Stay two to four minutes in yin, three to five breaths in a flow
- 7
Walk the hands back and sit into Child's Pose to come out
Alignment Cues
- Hips directly above the knees
- Thighs vertical
- Arms long, elbows off the floor
- Neck relaxed, forehead or chin down
- Lower back long, not collapsing
Benefits
- Opens the shoulders and armpits
- Gently extends the upper back
- Counters hours of sitting and screen posture
- Stretches the lats and triceps
- Prepares the shoulders for overhead poses
Modifications
- Rest the forehead on a block
- Place the forearms or hands on blocks
- Blanket under the knees
- Bring the hands wider than the mat for tight shoulders
Variations
- One arm reaching forward and the other resting by the side
- Forearms on a bolster with hands in prayer
- Thread the Needle as a twisting counterpart
Cautions & Contraindications
Cautions
- Widen the hands if the shoulders pinch
- Pad the knees with a blanket
- Keep the lower back long rather than dumping into it
Avoid this pose if you have:
- Acute shoulder injury or recent shoulder surgery
- Recent knee injury
- Acute neck pain
Quick Facts
Breath Cue
Breathe into the upper back and let each exhale soften the chest toward the floor.
Primary Focus
shouldersSecondary Focus
Suggested Hold
180 seconds
Tags
Equipment
