Seated Heart Opener
Seated Chest Opener
About This Pose
Seated Heart Opener is a gentle backbend that expands the chest and opens the heart center while seated. This therapeutic pose counteracts the hunched posture of daily life by stretching the front of the chest and shoulders. The supported backbend position allows for gradual opening without strain. Regular practice improves posture, enhances breathing capacity, and can help release emotional tension stored in the chest area. This pose creates both physical and energetic expansion.
Step-by-Step Instructions
- 1
Sit tall with hands behind hips
- 2
Point fingers toward back of mat
- 3
Press into hands and lift chest
- 4
Draw shoulder blades together
- 5
Keep neck long or gently drop head back
- 6
Breathe deeply into chest expansion
Alignment Cues
- Keep shoulders relaxed
- Engage core
Benefits
- Expands chest and heart center
- Counteracts hunched posture
- Enhances breathing capacity
- Releases emotional tension
- Opens front of shoulders
- Creates energetic expansion
Modifications
- Use block behind hips
Variations
- Gentle chest opener
Cautions & Contraindications
Cautions
- Avoid compressing neck
- Support lower back
Avoid this pose if you have:
- Neck injuries
Quick Facts
Primary Focus
chestSecondary Focus
Suggested Hold
30 seconds
Tags
Equipment
