Open Chest and Heart

The package contains a talk with an introductory class and eight yoga classes.

We open the chest, mobilise the shoulders and upper back, and expand the heart space. So-called upright posture is simply the combination of length in the front chest muscles and strength in the upper back muscles that draw the shoulder blades down. When these muscle groups activate in this way, we naturally stand upright and remain emotionally open to living our truth.

Each of us has something that brings joy and “opens the heart”. When we live in harmony with it, we are happier and healthier, experience meaning and love the people around us. This month, we follow our heart’s compass. Our movements begin in the heart so that the body can express the attitude that keeps us on this personal, sincere path. If you have kyphosis, shoulder pain or rounded posture, this yoga theme is for you.

Themes covered:

• mobilising the shoulder girdle
• relaxing and lengthening the chest muscles
• strengthening the upper back muscles
• upright posture and an open chest
• trusting and surrendering to physical experience
• loving-kindness meditation
• acceptance and gratitude
• meaning and faith

The recordings were made during regular guided online yoga classes. The classes were recorded through Zoom at a resolution of up to 720p, so variations in video quality are possible.

OPEN HEART, UPRIGHT BACK

This video briefly summarises the theme. I review what we have practised so that everything is clear and you can repeat what has been useful. After the introduction, we revisit the poses, movements and exercises, breathing and opening of the heart. The complete package of classes is available for continued practice.info@tena.yoga).

INTRODUCTORY TALK AND YOGA CLASS ON THE THEME

In the talk, I briefly explain how we work with the chest and upper back muscles to create upright posture and an open attitude. In the second part, I discuss the heart as a powerful energetic centre, the sail of our will and direction of faith, and the importance of coherent breathing that balances the heart’s rhythm. We practise the Sun Salutations we will primarily use this month and movements initiated from the heart, followed by several asanas that place the shoulders correctly for open posture and floor poses that strengthen the upper back.

1. TRUE HEARTFULNESS

We begin with Heart Space Breathing, focusing the breath from the heart and creating a heart space that we expand through movement during the class. The class is gentle and comfortable, with broad, wave-like movements. The heart is our locomotive, leading every station of the body in one direction. Painful events themselves do not hurt the heart as much as our inability to open to them. This morning, we speak and feel from our true home, the heart.

2. A HEARTFELT DECISION

Where are we in life, what do we recognise as valuable and are we living it? The greatest value is accepting things as they are and then choosing our direction from that acceptance. We rest in how things are and move onwards from deep acceptance, heart space and heartfelt acceptance.

There is nothing wrong with wanting to be well or better or with improving something. We practise yoga to maintain health and quality of life, but this is healthy only when it comes from acceptance and love rather than aversion, guilt, anger or escape.

3. RHYTHMIC EASE

This morning, we first sit and feel ourselves, then begin by gently stroking the face, a soft massage of the heart’s expression. We continue through familiar rhythmic movements guided by ease. Ease brings us into the body. We move through a sequence of poses that expand the ribcage and direct breath deep into the “corners of the chest”. Altogether, the class is a delight and nourishment for the heart.

4. SOFTNESS AROUND RIGIDITY

This morning, the heart creates a space in which rigidity may be felt without fighting it or trying to break it. We become a warm, soft and aware space around what is difficult and ask when it is ready to relax and change by itself. We practise Gomukhasana Arms, an intense shoulder opener that also contacts the tension held there, and apply this principle: create softness around rigidity. Through it, we also learn to relate to other aspects of life.

5. HEARTFELT TRUST

The heart wants to open to life and allow itself to feel, but it cannot do so while carrying wounds that make us afraid to trust and risk being hurt again. Yet we cannot live closed and frightened; we are not happy that way. We therefore allow the heart to open with trust, while this time, as adults, knowing how to say no to what could harm us. We add Dolphin Arms in Downward Dog, creating a deep, strong shoulder rotation. The pose is demanding but highly beneficial. We also practise Reverse Prayer behind the back, rotating from the shoulders and opening the chest muscles again, and Ustrasana, Camel Pose, a backbend. Body and heart together: our yoga.

6. THE JEWEL IN THE HEART

We continue exploring the opening of the chest. Today, comfortable repeated movements mobilise the upper back and shoulders, and we remember the breath from the heart, Heart Space Breathing. We then hold several shoulder-opening poses and find depth of breath in the corners between the ribs. We repeat Dolphin Arms in Downward Dog and Plank, poses on the abdomen that strengthen the back, and Camel. It is essential that backbends do not cause pain in the lower back. These poses are very beneficial for the back, but if you feel pain, do not force or deepen them.

7. WHERE IS FAITH?

We all believe in something. This is not mystical; it is simply the energy that guides us each day, the base from which we move. You can explore what drives you, the feeling that we keep going and that every day has meaning. For example, when we prepare a healthy meal, we have faith that it will support us, or perhaps we place trust in people. Where is our faith directed? What is faith truly? We are already living it.

We continue opening and strengthening the shoulder girdle with Dolphin Arms, breathing into the depth of the ribcage and letting breath guide us. We then practise poses on the abdomen, continuing to work with the back muscles.

8. OPEN HEART, UPRIGHT BACK

This morning, we briefly summarise the month and review what we have practised so that everything is clear and you can use what has been helpful whenever needed. The class is slightly longer because I review the theme at the beginning.

Naturally, we then revisit the poses, movements and exercises, breathing and opening of the heart. This theme is valuable from many perspectives, and I hope both the practice and contemplation have been enjoyable and useful.