Yoga Poses for Relaxation: Heart Pose

Heart Pose

Backbend • 5 to 10 minutes


Bolster (or 2 rolled blankets or a large pillow)



  • Gently decompresses your spine.
  • Gently stretches your chest, shoulders, and abdomen.
  • Reverses the effects of long periods spent sitting and slouching.
  • Invites your breath to deepen.
  • Naturally boosts your energy and supports feelings of joy and abundance.


  1. . From a sitting position, extend your legs out in front of you and bring

the narrow end of the bolster up to the base of your spine. Using your arms for support, relax your abdominal muscles and lie back onto the bolster.

  1. . Remain in Heart Pose for 5 to 10 minutes. To exit, bend your knees,

roll to one side, and press yourself up to a sitting position.


If the bolster feels too high for your spine in this position and the sensation is too intense, move your hips away from the bolster slightly to create some space and lessen the curve in your spine.


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