BeginnerkneelingAnahatasana
अनाहतासन
Anahatasana (Heart Melting Pose) is a kneeling chest opener where the chest melts toward the floor while hips stay over the knees.
Anatomy Involved
Benefits
- Deep chest and shoulder opener
- Stretches upper back and lats
- Calms the nervous system
- Opens the heart space
- Relieves tension from desk work
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Shoulder injuries
- Neck injuries (use forehead instead of chin)
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
5 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 1Place padding under the knees if needed for comfort
- 2Align the hips directly above or behind the knees
- 3Keep the spine long and the chest lifted
- 4Press the tops of the feet or toes firmly into the floor
- 5Engage the core to support the lower back
Pose Details
Helps With
Pose Type
Body Focus
Focus Areas
Best For
Yoga Styles
When to Practice
Position
Modify If You Have
neck pain
Rest forehead instead of chin on the floor.
shoulder injury
Do not walk hands as far forward — reduce the depth.
Target Areas
Practice Flow
About this Pose
Anahatasana (Heart Melting Pose) is a kneeling chest opener where the chest melts toward the floor while hips stay over the knees.
How to Practice
1. Come to table top position (Bharmanasana).
2. Keep hips directly above the knees.
3. Exhale, slowly walk the hands forward.
4. Lower the chest toward the floor.
5. Rest the chin on the floor (or forehead if chin is uncomfortable).
5 more steps remaining
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Frequently Asked Questions
Common questions about Anahatasana
What is Anahatasana?
Anahatasana (Heart Melting Pose) is a kneeling chest opener where the chest melts toward the floor while hips stay over the knees.
What are the benefits of Anahatasana?
Deep chest and shoulder opener. Stretches upper back and lats. Calms the nervous system. Opens the heart space. Relieves tension from desk work.
Who should avoid Anahatasana?
Avoid this pose if you have: Shoulder injuries, Neck injuries (use forehead instead of chin).
How many steps are in Anahatasana?
Anahatasana is practiced in 10 steps. Come to table top position (Bharmanasana).
Is Anahatasana suitable for beginners?
Yes, Anahatasana is a beginner-friendly pose suitable for all levels.
What props are needed for Anahatasana?
You may use: blanket. Props make the pose more accessible and comfortable.
What conditions does Anahatasana help with?
Anahatasana is therapeutic for: back pain, anxiety, posture correction, shoulder injury.
What poses should I do before Anahatasana?
Prepare with: Bharmanasana (Table top pose), Adho Mukha Virasana (Child's Pose). These warm up the relevant muscles and joints.
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Build Your Own Sequence
Combine Anahatasana with other poses