Beginnerkneeling

Heart Melting Pose

Anahatasana · अनाहतासन

Also known as: Puppy Pose · Extended Puppy Pose · Melting Heart

AnahataUnstruck Heart Chakra·AsanaPose

Heart Melting Pose, also called Puppy Pose is a classical yoga posture. Its Sanskrit name Anahatasana translates word-for-word as: Anahata (Unstruck Heart Chakra) · Asana (Pose). Beginning from a kneeling position, the practitioner aligns the body with precision and intentional breath. The posture works to open and strengthen the shoulders, open the chest and mobilise the thoracic spine. Stretches upper back and lats. Calms the nervous system. It is particularly valued for alleviating back discomfort and quieting an anxious mind. Suitable for beginners and regular practitioners alike, it is an excellent warm-up, particularly beneficial for beginners and desk workers. A blanket can be used to make the posture more accessible and support correct alignment. Practitioners with shoulder injury and neck pain should approach with care or consult a qualified teacher.

Anatomy Involved

Benefits

5

Chest muscles(lengthening)
These broad muscles cover the front of your chest and often become tight from daily activities like sitting or holding forward postures. In Anahatasana, as your chest melts towards the floor, the pectoralis major and minor are gently and deeply stretched, creating significant space across the front of the rib cage. This sustained release not only improves shoulder mobility but also, in yogic terms, opens the 'heart space,' allowing for a greater sense of emotional freedom and courage to emerge.
Latissimus Dorsi(lengthening)
The latissimus dorsi are large, flat muscles spanning the width of your mid-back, extending up to your armpits. As you reach your arms forward and allow your torso to descend in Anahatasana, these muscles are significantly lengthened along their entire length, from their attachments on the spine and pelvis to the arm. This deep stretch releases tension in the side body and upper back, which often restricts shoulder movement and breathing. Energetically, releasing the lats creates a feeling of expansiveness and unburdening, allowing prana to flow more freely through the torso.
Rhomboids(stabilizing)
Located between your shoulder blades, the rhomboids are crucial for retracting and stabilizing the scapulae. In this pose, as the arms reach forward and the chest opens, the rhomboids are engaged in a subtle, eccentric lengthening action, allowing the shoulder blades to protract while still maintaining a connection to the spine. This controlled engagement prevents the shoulder blades from 'winging out' excessively, promoting healthy scapular rhythm and creating a stable foundation for the heart opening. This awareness helps to integrate the upper back, fostering better postural habits.
Full anatomical benefits — muscles, joints, organs →

Avoid If

2

Shoulder Injury
Overhead loading and extreme shoulder rotation can impinge the subacromial space and overload rotator cuff tendons.
Draw the shoulder blades together without externally rotating aggressively; place hands on blocks to reduce range.
Neck Injury / Cervical Issues
Looking up, bearing head weight, or unsupported neck rotation can compress cervical vertebrae and irritate nerves.
Do not allow the head to drop back unsupported; keep the chin slightly tucked and look forward rather than up.

Props That Can Help

Optional supports — use when helpful, not required

Folded Blanket

A rolled blanket under the thoracic spine opens the chest gently and supports the backbend, making it accessible as a restorative variation.

Common Mistakes to Avoid

✕Placing excessive pressure on the kneecaps without padding

✕Letting the hips shift forward of the knees

✕Collapsing the lower back

✕Tensing the shoulders and neck

✕Ignoring pain in the knees or ankles — use props or modify

Teaching Cues

For yoga teachers — verbal cues to guide students

5 cues

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

back painanxietyposture correctionshoulder injury

Pose Type

backbend

Body Focus

chestshouldersspine

Focus Areas

flexibilityrelaxation

Best For

beginnersdesk workers

Yoga Styles

yinhatharestorative

When to Practice

warm upcool downrestorative

Position

kneeling

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.

Practice Flow

Bharmanasana (Table top pose)

Adho Mukha Virasana (Child's Pose)

This pose

Adho Mukha Virasana (Child's Pose)

Savasana

How to Practice

1

1. Come to table top position (Bharmanasana).

2

2. Keep hips directly above the knees.

3

3. Exhale, slowly walk the hands forward.

4

4. Lower the chest toward the floor.

5

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 Heart Melting Pose?

Heart Melting Pose, also called Puppy Pose is a classical yoga posture. Its Sanskrit name Anahatasana translates word-for-word as: Anahata (Unstruck Heart Chakra) · Asana (Pose). Beginning from a kneeling position, the practitioner aligns the body with precision and intentional breath. The posture works to open and strengthen the shoulders, open the chest and mobilise the thoracic spine. Stretches upper back and lats. Calms the nervous system. It is particularly valued for alleviating back discomfort and quieting an anxious mind. Suitable for beginners and regular practitioners alike, it is an excellent warm-up, particularly beneficial for beginners and desk workers. A blanket can be used to make the posture more accessible and support correct alignment. Practitioners with shoulder injury and neck pain should approach with care or consult a qualified teacher.

What are the benefits of Heart Melting Pose?

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 Heart Melting Pose?

Avoid this pose if you have: Shoulder injuries, Neck injuries (use forehead instead of chin).

How many steps are in Heart Melting Pose?

Heart Melting Pose is practiced in 10 steps. Come to table top position (Bharmanasana).

Is Heart Melting Pose suitable for beginners?

Yes, Heart Melting Pose is a beginner-friendly pose suitable for all levels.

What props are needed for Heart Melting Pose?

You may use: blanket. Props make the pose more accessible and comfortable.

What conditions does Heart Melting Pose help with?

Heart Melting Pose is therapeutic for: back pain, anxiety, posture correction, shoulder injury.