Heart Chakra Posture: Urdva Dhanurasana

We have entered, aligned and activated our three lower chakras, now we enter the heart of our journey, the midpoint between our lower and upper chakras. The key to open our fourth chakra, Anahata, is to soften, which will then allow us to open and expand.

Urdva Dhanurasana: The Wheel Pose

The benefits of this posture are strength and flexibility, in addition to stimulating the front opening of all chakras. It is deeply energizing and, at the same time, comforting.

!Attention: This is an advanced asana that should only be done when the body is thoroughly warmed up, and the spine is prepared for this full extension. With you have never done this posture before, you are safer working with an instructor the first few times.

How to execute:

1. Lie on your back with your knees bent, hip-width or slightly apart. Bring your heels as close to your hips as possible.

2. Bend your elbows and lay your palms on the ground, besides your ears, with your fingertips pointing toward your shoulders.

3. Firm the shoulder blades on the back, so that they press against the floor and take a deep breath.

4. Exhale while pressing your feet to the floor, especially rooting the inside of your feet. Push your hips up in the air.

5. Press your hands into the ground, and place the top of your head on the floor. Take advantage of this position to rest and make the necessary adjustments to your posture.

6. Breathe in deeply. Then, on the next exhale, push the floor with your arms, lifting your head off the floor, straightening your arms and elbows.

7. To come out of the posture, slowly bend your elbows and knees, and bring your chin toward your chest, slowly lowering your spine toward the floor. Avoid the urge to draw your knees into your chest directly following the posture. It's best to give the lumbar discs a moment to adjust.
   

Benefits:

• strengthens the entire body, especially arms and legs;

• improves spinal flexibility;

• boosts breathing and lung capacity;

• helps circulation;

• aids digestion;

• opens the heart;

• energizes;

• alleviates stress;

• stimulates lymph and blood flow.

Avoid: or have extra caution if you have back, shoulder or wrist injures, carpal tunnel syndrome, blood pressure problems, or if you are pregnant.

You can learn more about the Fourth Chakra in this post or taking this yoga class focused on the Heart Chakra:

Source: Chakra Yoga - Anoeda Judith