So we’re all awash with red hearts now that we are in February. So let’s explore one of my favorite poses, anahatasana, also know as heart melting pose and today I learned it’s also called extended puppy pose.
I went to do a little research and found this is not a “traditional” yoga pose. It was no where to be found in many of my yoga reference books. Until I dug into my The Complete Guide to Yin Yoga book by the wonderful Bernie Clark. You can see Bernie’s instructions and the benefits here.
This is an awesome shoulder opener and a great stretch for the upper and middle back. It also opens the entire the front body and melts the heart. Think yummy warm dark chocolate and that is what this pose is like!
Begin by coming onto all fours. Stack your shoulders right above your wrists and your hips above your knees. Walk your hands forward a few inches and extend your toes nice and long, flat on the mat.
Inhale and reach those hands really long, palms flat and arms about shoulder width. If you feel any pinching, widen the hands.
As you exhale, drop your forehead down to the mat and relax your neck. To feel a nice long stretch in your spine, press the hands down and stretch through the arms, draw the belly in while pulling your hips back toward your heels.
Keep your arms active and don’t let your elbows touch the ground. Keep a slight curve in your lower back.
Let the breath fill your entire back, softening so the spine lengthens in both directions. Hold for 30 seconds to 3 minutes, then release your hips down onto your heels.
“Anahatasana” demonstration
One other little detail if you want anahatasana to be really juicy. Drop the elbows down and let the hands come together and float back over your head to touch the middle of your back. This makes it super yummy!
This is an awesome pose at the end of the day to relieve that neck and back tension from another snow day!!!
Stay warm and cozy this week!
Be well…it’s a state of mind.
Alice Dommert
deliver me wellness
alice@delivermewellness.com
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