Heart chakra

About Anahata

Anahata, meaning “unstruck”, refers to a sound made without any two things striking. Placed at the centre of the chest and associated with air, it is linked with love, compassion and connection, and it bridges the lower and upper chakras.

In balance and out of balance

When this theme feels open, people often describe warmth, empathy and an ability to give and receive care. When it feels closed, it may be harder to trust, forgive or let others in.

Yoga for the heart chakra

Gentle backbends and chest-opening poses suit the heart chakra, along with practices of kindness towards yourself and others.

A short heart chakra sequence

Practise the poses in this order for about 10 minutes. Move slowly, breathe through the nose and skip anything that does not feel right today.

1. Extended Puppy · 5 breaths
   Melt the chest towards the floor while the hips stay high over the knees.
2. Sphinx Pose · 1 minute
   A gentle backbend. Press the forearms down and broaden across the collarbones.
3. Cobra Pose · 3 rounds of 3 breaths
   Lift only as high as the back allows, using the back muscles more than the hands.
4. Bridge Pose · 3 rounds of 5 breaths
   Press through the feet and let the chest rise towards the chin.
5. Camel Pose · 3 breaths
   Keep the hands on the lower back if reaching the heels strains the neck or back. Supported Camel is a gentler option.
6. Supported Bridge · 1–2 minutes
   Rest the sacrum on a block and let the heart stay open without effort.

A 5-minute heart chakra meditation

Use this after the sequence or on its own. Set a gentle timer for five minutes, or use the meditation timer.

1. Sit comfortably and rest one or both hands at the centre of your chest.
2. Feel the breath move the ribs out to the sides and back, as well as forwards.
3. Breathe in and out for an equal count, such as four in and four out, for a few rounds.
4. On each exhale, chant YAM slowly, aloud or silently. Then silently offer a kind wish to yourself: may I be well.
5. Extend the same wish to someone you love, then to someone you find difficult. Rest for a few breaths before you finish.

Breath

Sama vritti (equal breathing)

Open the breathing guide

Meditation

Loving-kindness meditation

Open the meditation

Mantra

The bija (seed) mantra for Anahata is YAM. Sit comfortably, bring attention to the centre of the chest, and chant it slowly on the exhale, aloud or silently, for a few minutes.

Questions to sit with

• What would forgiveness make possible?
• Where do I find it hard to receive care?