ANAHATASANA, also called Melting Heart pose is a wonderful Yin Yoga pose for anyone that works at a desk majority of the day or even someone who is looking to undue bad posture. I personally love this pose, as it helps me get rid of tension in the shoulders and neck. It can be a challenging pose to hold long, even for 3 minutes, so make sure to scroll down to read the section on variations, modifications and using props.
It is worthwhile setting up this pose properly, so you can get the most out of it. Setting up the pose well, you can limit tingling in the shoulders, and be able to hold the pose in relative stillness for time. We need time to allow the shoulders to open.
Melting heart is not only a heart opener, but a great shoulder opener and back bend for the mid and upper back (Clark, 2015) (1).
Why is the pose even called Anahatasana or Melting Heart pose?
The name is derived from the Sanskrit, anahata, meaning “heart,” and asana, meaning “pose.” (2)
When we get into the pose, we end up literally melting our heart towards the earth, allowing gravity to do its thing by dropping the heart. Or better yet relaxing into the chest. Think of it as melting yourself, muscles relaxing in the chest, shoulders, upper-mid back, and your chest or heart being pulled slowly towards the earth. Over time your heart moves closer and closer to the earth.
Holding poses roughly 1 minute or longer is considered, Yin.
There are many benefits to long holds and one of them is getting into the deeper connective tissues, which in our case with Anahatasana we open the shoulders, and backbend into our upper and mid back; the fascia, joints, tendons and ligaments are targeted, BEYOND the muscles.
Read more below for the benefits of practicing Anahatasana pose from a Yin Yoga perspective.
But, first…
The Yin Yoga Practice
In Anahatasana pose, not everyone will look the same in this pose (well any pose really).
It’s important not to go too deep into the pose at the start. Or go to an “edge” where we think we should be in.
As time creeps up, while you hold in relative stillness, it can make the posture really hard to be in it, if you go past your edge, going too deep and/or moving into an edge too quickly. All of a sudden you might get the urge to come out, rather than marinating in the pose for longer.
When we proceed slowly into our initial edge or just before our edge gradually approaching, we can stay and hold for longer, and thus getting more benefits.
We don’t want feel a strong physical intensity in the pose right away, as we want to marinate in this pose for at least 3-5mins (or longer if you’re doing okay).
Dull achy feeling is what we are after!
Approach your EDGE gradually, stay relatively STILL and hold for TIME.
TIME is our magic ingredient.
There are many ways you can be in and deepen Anahatasana pose.
KEEP READING as the next sections outline different variations you can try with props to help you choose and modify the pose for YOU!
Keep in mind, practice with INTENTION and ATTENTION and only hold as long as you can still be breathing calmly and relax your muscles in the targeted area, which is the shoulders and upper and mid back!
Pain is not gain in Yin Yoga!
Also to note, do this pose if you do not feel pain (pain can be defined as pinching, stabbing, numbing, stinging, tingling, sharp or warming sensations).
If you feel pain, back out right away. Only progress into a deeper version of the pose if you lose sensations (the dully achy feeling of the targeted area). If you are feeling a dull achy feeling, keep in relative stillness, anywhere from 3-5mins (if not longer). It is so important with anything to do with the spine to really be mindful and move slowly in and out of the pose, and again come out immediately, if you feel pain.
AVOID THIS POSE if you have any shoulder or upper.mid back concerns that would impede the movements discussed.
Always consult your physician or doctor you’re working with, if any of the movements or longer holds could hurt you in any way.
Physical & Mental/Mindful Benefits of Anahatasana Pose:
Opens shoulders
Melts heart and softens it
Backbend for your middle and upper back (4)
How to get into Anahatasana Pose?
From table top position keep your hips over your knees as best you can as you move into the pose
Support your knees if you need to, especially if you’re doing this pose on a harder surface or if your mat is thin. You can use a blanket as shown above (or yoga mat folded)
Start to walk your hands forward to straighten the arms, keeping your knees below the hips at all times during this pose (remember it’s about the shoulders mid-upper back)
Play around with your hand placement, hands wider than shoulder width, or try a little narrower, or a little wider. The rule of thumb here is, the wider your arms are, the less likely the shoulders will start to tingle or go numb
If your knees are bothering cushion them more
Keep the “Goldilocks’ position” in mind, you want to feel something, but not too much or feel nothing at all (coined by Bernie Clark) (3)
In our case, ask yourself am I feeling a physical sensation in the targeted area? shoulders? mid back? upper back?
Begin to MELT your heart literally towards the earth, doing this will increase the arch of your spine. If you’re not liking the arch in your spine, then bring the ribs closer together, back out of the melting
Muscles start to relax more in the shoulders, upper back and mid back
You’re actively pushing into your hands with your arms straight
Notice if you feel the targeted area (shoulders, upper back, mid back), if you do feel something, stay, breathe and notice if this sensation changes with TIME
NOT deep enough? Try staying longer in the hold or removing a yoga prop if you were using one
When COMING OUT and bringing back movement proceed with caution and move SLOW!
Move into your COUNTER POSE.
Caution: make sure to not feel any pain in the hips, knees, spine or low back.
Counter Pose for Anahatasana Pose
For counter poses move or don’t move, find what works for you, after you come out of a long held posture you will learn and know what you prefer, below are some ideas:
Opting for stillness, come out of pose and either sit still or
Lay on your back in Corpse pose / Savasana to observe the effects of pose
Ground your feet to the earth wider than hip bone distance, lean back on your hands and windshield wiper your bent legs back and forth
Take your legs straight out in front of you and lean back on your hands and bring the chest forward. Allow your head to go back if your neck feels okay to do so
Child’s Pose is a nice one to find stillness if that’s what you’re craving, and come into a different position than Shoelace
Legs up the wall without a wall. Here you would take your legs straight up, souls of your feet point to the sky, as you’re laying down. This allows the blood to run down the legs (or up the legs depending how you look at it from a laying down position)
Each day is different, assess what you need in the moment, not where you think you should go. The body becomes vulnerable from holding the postures in stillness and for time.
Move out of the pose slowly, and choose your counter - move, don’t move!
Different Variations of Anahatasana Pose
Anahatasana with a bolster under and resting on your ribs
Anahatasana without hands on the earth, using two blocks instead and leaning your elbows on the blocks (shown above)
A block or two under your forehead
Try your best to have your knees under your hips with all variations
Hands on earth variation, place hands as wide or as narrow, as is comfortable for your shoulders. Tingling in shoulders try taking them wider than shoulder width
Check out Seated Swan here a great hip opener that’s a great compliment to pair with Melting heart.
Come out of any and all Yin Yoga poses SLOW!!
Anahatasana (Melting Heart) Pose with using Yoga Props!
If you struggle to stay in stillness and for time in this posture, try using props!!
You can also use no props, and try ANAHATASANA to see what the pose feels like, this gives you an opportunity to discover what yoga props you may want to use.
A general rule for using props BRING THE EARTH UP TO YOU.
Some suggestions for Anahatasana pose:
bolster under you ribs
bolster under your head
one or two blocks under your head
blanket under your knees for extra support, folding over your mat a second time can help with this too
knees on a chip block instead of a blanket
two blocks under your elbows instead of hands placed on earth
Try out different props you have, see what works best for you!! You may that person that uses every prop out there or maybe nothing.
FINDING THAT GOLDILOCKS POSITION is key!!
Compare, and be curious to discover your pose.
Keep in mind, go to a place where you feel something, but not too much, and can hold for time.
REMEMBER Anything longer than 1- 3mins is considered more Yin-like!
Enjoy this deep shoulder release and backbend for your mid and upper spine.
ALWAYS KEEP IN MIND when practicing Yin Yoga, be the OBSERVER, move SLOW and with ease, slowly approaching your edge rather than striving to go to some defined EDGE.
Don’t feel pressure to look like anyone else.
Start your practice from within and ask yourself where do I feel it?
What does it feel like? Is it painful? Or is it offering a nice release?
Practice with intention and attention as the Yin yoga master, Bernie Clark would say, and intuitively you will know.
This doesn’t come easy, it comes with practice.
Namaste,
Marzena
More on the Blog - Discover and try other Yin Yoga pose
Sources
https://yinyoga.com/yinsights/anahatasana/
Yin Pose Info taken from The Complete Guide to Yin Yoga (Bernie Clark, 2005) ✔️Yinyoga.com
https://vinyasayogaacademy.com/blog/anahatasana-heart-opening-yoga-pose/
Goldilocks’ Position, Bernie Clark https://yinyoga.com/newsletters/volume-1-january-2010/
Anahatasana yinyoga.com https://yinyoga.com/yinsights/anahatasana/
Other Resources
Jennifer Raye’s videos on Youtube where she performs and explains ANAHATASANA, MELTING HEART pose very well. Enjoy!