Do you ever feel like your chest is tight from stress, anxiety, or sitting all day? I’ve been there too, both as a yoga teacher and as someone who spends hours writing and working. That heavy feeling in your chest doesn’t just go away—it builds up.
For years, I searched for a pose that could truly melt away that tension. When I found Melting Heart Pose (Anahatasana), everything changed.
This pose gently opens the heart and shoulders while calming the mind. With over 10 years of experience guiding students, I can say confidently: this pose is a must for emotional and physical release.
What Does the Melting Heart Pose (Anahatasana) Mean?
The name “Melting Heart Pose” comes from the feeling of your heart “melting” toward the ground.
In Sanskrit, it’s called Anahatasana—“Anahata” meaning the heart chakra and “asana” meaning pose. This pose is a gentle backbend that stretches your spine, shoulders, and chest.
It symbolizes letting go of emotional tension and opening up to love, peace, and trust. That’s why many people feel emotional release during or after practicing it.
Warm-Up Exercises
Before trying Melting Heart Pose, it’s important to warm up your body to avoid strain. Here are a few gentle stretches you can do:
- Cat-Cow Pose (Marjaryasana-Bitilasana) – Warms up the spine and shoulders.
- Child’s Pose (Balasana) – Gently stretches the back and prepares the body for stillness.
- Shoulder Rolls – Loosens up the shoulders
- Thread the Needle Pose – Opens the upper back and shoulders, making Melting Heart Pose easier.
Spend 5–10 minutes on these to prepare your body for a deeper stretch.
How to Perform Melting Heart Pose (Anahatasana)
Follow these step-by-step instructions:
Start in Tabletop Position
Get on your hands and knees with your wrists under your shoulders and knees under your hips.
Walk Your Hands Forward
Slowly slide your hands forward while keeping your hips above your knees.
Lower Your Chest
Let your chest melt toward the floor. Rest your forehead or chin on the mat, depending on your flexibility.
Breathe Deeply
Take slow, deep breaths. Feel your chest and shoulders open with every breath.
Hold the Pose
Stay in the pose for 30 seconds to 2 minutes, depending on your comfort level.
To Release
Gently walk your hands back and return to Tabletop or Child’s Pose.
Here’s a video that explains this yoga pose in more detail.
Physical Benefits
Melting Heart Pose may look simple, but its physical benefits are powerful:
- Opens the Chest – Helps improve breathing and posture.
- Stretches the Spine – Releases tension in the upper and mid-back
- Increases Shoulder Flexibility – Especially helpful if you have tight shoulders.
- Boosts Circulation – Encourages blood flow to the heart and lungs.
- Supports Better Posture – Great for people who sit for long hours.
With consistent practice, you’ll feel lighter and more open in your chest and shoulders.
Mental Benefits
Anahatasana is not just about the body—it nurtures the mind and heart:
- Reduces Stress – The gentle stretch calms the nervous system.
- Improves Focus – Holding the pose helps clear your mind.
- Encourages Emotional Release – You may feel lighter emotionally after practicing
- Connects You to Your Heart Chakra – Promotes feelings of love, compassion, and peace.
- Supports Mindfulness – Slowing down helps you stay present in the moment.
Many students have told me they feel more relaxed and open-hearted after just a few breaths in this pose.
Variations and Modifications
Everyone’s body is different, and that’s okay! Here are some ways to make the pose work for you:
- Support Your Chest
Place a folded blanket or bolster under your chest for extra support - Use a Block Under Your Forehead
If your forehead doesn’t reach the floor comfortably, rest it on a yoga block. - Rest Your Chin or Forehead
Choose the one that feels best for your neck and shoulders. - Puppy Pose (Ardha Uttana Shishosana)
A lighter version of the pose that’s great for beginners. - Wall Variation
You can also try this pose with your hands against a wall, especially if you have knee or hip issues.
Adjust the pose to meet your needs—there’s no “one-size-fits-all” in yoga.
Safety Precautions
Even gentle poses need care and awareness. Keep these tips in mind:
- Don’t Force It
If your shoulders or chest feel tight, go slowly. Never push yourself into pain. - Avoid If You Have Shoulder Injuries
Talk to your doctor or yoga teacher first - Support Your Knees
Use a soft mat or place a blanket under your knees to avoid pressure. - Neck Care
If you have neck pain, rest your forehead on the mat instead of your chin. - Stay Aware of Your Breath
If your breathing feels tight or shallow, ease out of the pose.
Always listen to your body. As I tell my students: yoga is about honoring where you are, not where you think you should be.
Final Words
Melting Heart Pose (Anahatasana) is more than just a stretch—it’s a healing posture that connects your body, mind, and heart.
As someone who has practiced and taught yoga for years, I’ve seen how powerful this pose can be. Whether you need to release stress, improve posture, or simply find a moment of peace, this pose can help.
Add it to your daily or weekly routine, even just for a minute or two. Let your heart melt, your breath slow, and your mind clear.
Remember: the true magic of yoga happens when we meet ourselves with patience and love.
Sources:
Yin Yoga. (2024, May 8). Anahatasana – Melting Heart Pose | Yin Yoga.
Heart Melting pose – Anahataasana – The Yoga Collective. (2020, May 17). The Yoga Collective.
YogaEasy. (2025, February 19). Melting Heart pose.
Parenteau, K., & Parenteau, K. (2025, February 18). Anahatasana Pose: The Melting Heart Yin Yoga Pose Guide. Asana at Home Online Yoga Inc.
