Shoulders and upper back

Melting Heart (Anahatasana)

Gently opens shoulders and upper chest while relaxing.

How to do it

1. 1

   Come onto all fours, hips over the knees

   Pad the knees with a blanket, since you will be here for a few minutes. Note where the hips are, because they stay there throughout.

2. 2

   Walk your hands forward and let the chest lower

   Keep the hips stacked over the knees as the chest travels down towards the floor. Arms stay long and the elbows stay lifted.

3. 3

   Rest your forehead on the floor or a block

   A block under the forehead keeps the neck comfortable. A bolster under the chest gives you a smaller, fully supported version of the same shape.

4. 4

   Let gravity do the work for 2 to 4 minutes

   There is almost no muscular effort in this one. Breathe into the back of the ribs and let the chest sink a little further with time rather than pressing it down.

What to watch for

The hips sliding back towards the heels, which turns this into a different pose entirely and takes the work out of the shoulders and mid back. In the shoulders this should feel like a slow, quiet opening. Anything sharp or pinching at the front of a shoulder means come up higher and rest the chest on a bolster instead.

Ways to adjust it

• Bolster under chest
• Forehead on block
• Small range

Before you try it

Move within a range that stays comfortable. Stop if this brings on sharp pain, dizziness, or symptoms that travel down an arm or a leg, and speak to a clinician before repeating it.

From the clinically authored Vinys movement library.