Anahatasana Pose – Melting heart Pose,Heart Chakra Pose, Half dog Pose

Anahatasana Pose – Melting heart Pose,Heart Chakra Pose, Half dog Pose

Introduction :

Anahatasana Pose it is derived from the combination of the Sanskrit words Anahata (Heart) and asana (posture or pose). It is the yoga pose for heart-opening;that’s why it is called asAnahatasana Pose.  It is called as Melting heart poseor Heart Chakra Pose or half dog pose or Yin yoga in English.

Preparatory Poses of Anahatasana are Virasana and Adho Mukha Svanasana; and the Follow-up pose is Balasana

It is a beginner level pose. Many yoga schools teach with Anahatasana Pose with many variations. Though It is always better to practise and learn under the good yoga teacher’s supervision.

Steps Involved:

  1. Start with table position.
  2. Breathe should be normal.
  3. Make sure the alignment of knees under your hips and wrists under your shoulders.
  4. Walk with your hands forwardly and now you can tilt your hip forwardly.
  5. Knees should be on the floor always. Do not move the knees.
  6. Drop your chest on the floor slowly.
  7. Walk with your hands as much as you can or until the gap between your chest and floor reduces to approximately half an inch.
  8. Lower the forehead to the floor.
  9. Try to Press evenly into your tucked toes and hands and maintain the normal breathing.
  10. Hold the pose for three to five minutes.
  11. Walk back slowly to form the Table pose and exit the pose slowly.
  12. Do all the above steps again three to five times.


Stretches and opens the spine, hips shoulders

Lower spine gets the mild stretch

Relive the pain at the neck upper arms and the shoulders

Expands the chest and lungs.

Stimulate the abdominal organs.

Helps to soften the heart.

It helps to stimulate the Urinary Bladder.

Upper back gets the gentle stretches

Dos, Don’ts and Tips:

People with the following problem please avoid practising this pose, or practise under the expert’s supervisions and doctor’s advice.

  • low back injuries
  • Neck Injury
  • Serious shoulder Injury
  • Knee Injury

Practise this yoga daily, will yield the better results.

It’s good to do this pose in the morning with empty stomach.

While practise be aware of any tingling.

Beginners can use the rolled up blanket to hold the position longer.

It is good to practise after the lower back bend yoga poses.