September: Anahatasana (Melting Heart Pose a.k.a. puppy pose)

Anahatasana, popularly taught in a Yin class, allows the shoulders to open so the heart softens as we humbly bow into ourselves. When we find balance in the heart, we find ourselves in a state of selflessness and compassion. Try this lovely Yin posture at home, in class or maybe even at the our special Equinox Yin & Yang Class with Marie Groover! 


Step-by-Step Instructions:

1. Come onto all fours. See that your shoulders are above your wrists and your hips are above your knees. Walk your hands forward and curl your toes under. 

2. Keep your arms active; don't let your elbows touch the ground.

3. Drop your forehead to the floor or to a blanket and let your neck relax. Keep a slight curve in your lower back. To feel a nice long stretch in your spine, press the hands down and stretch through the arms while pulling your hips back toward your heels.

4. Breathe into your back, feeling the spine lengthen in both directions. Hold for a 1-5 minutes to get the full benefits of this Yin posture.


To modify:

You can hold this pose longer and protect your knees and lower back by placing a rolled-up blanket or bolster between your thighs and calves.


Cautions and Contraindications:

If you have a bad neck, this could strain it.
Be aware of any tingling in the hands or fingers! This is often a sign that a nerve is being compressed, and if we continue to compress it we may permanently damage it. If you feel tingling, adjust the arm and hand positions, or skip the pose entirely.


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