Too much tension can get stuck at your heart's center — especially when you're feeling stressed out. Whether you're sitting at a desk during the workweek or having a tough time with a friend or partner, a few chest-opening yoga poses can make a huge difference for your mood. Get a little release with these six helpful poses; your body will thank you for it.
Wheel Pose
Wheel Pose gives an intense stretch to your upper body. Do your best to stay in this pose for at least five breaths.
- Lie on your back, bend your knees, and place your feet flat on the ground (heels as close as possible to your bum). Bend your elbows and place your palms flat on the ground above your shoulders, fingertips facing your feet.
- Inhale, press into your palms, and lift your head, shoulders, and hips off the mat, straightening your arms and legs. Try to walk your hands and feet a little closer together.
- Stay here for five deep breaths, and then slowly lower your body down. Eventually you want to do this pose a total of three times. Hug your knees into your chest to release your lower back.
Here's what not to do in Wheel Pose [2].
Reverse Warrior
Reverse Warrior gives a big stretch to your side body and shoulders. Look up toward your hand to really get your back into it.
- Begin in Downward Facing Dog [4]. Step your right foot forward between your hands, coming into Warrior 1 [5]. Then open your hips, arms, and chest into Warrior 2 [6].
- Gently arch your back and rest your left hand on the back of your left leg. Raise your right arm overhead, feeling the stretch through the right side of the body. Make sure you continue to lower your hips and press your front knee forward so it's directly over your right ankle.
- Remain here for five breaths. Lift your torso up, place your hands on the floor, and move back into Down Dog. Step your left foot forward, and do this pose on the left side.
Check out these details on Reverse Warrior [7].
Bow Pose
Kick your feet back and hold on tight to get the most out of Bow Pose.
- Lie on your belly. Bend your knees and hold on to the outside edge of your right ankle and then your left. Once you have a firm hold of each ankle, try to keep your toes together, either pointing or flexing your feet. Lift your feet up as high as you can, and shift your weight forward so you're resting on your naval instead of on your pubic bone.
- Hold for five deep breaths, and then slowly release.
If you need more details, check out how to do Bow Pose here [9].
Camel Pose
Camel Pose is another deep backbend that opens up your heart. If you can't quite reach the tops of your feet, turn your toes under to give yourself a few extra inches.
- Kneel at the front of your mat with your knees under your hips. Reach your right hand back toward your right heel, and then reach your left hand toward your left heel. Your hands are there for balancing support, so don't lean all your weight onto them. Try to shift your weight forward onto your knees, which will increase the stretch in your quads, belly, and chest.
- Lower your head behind you, and stay here for five breaths.
Read on for more details about correct alignment in Camel Pose [11].
Warrior 1 Pose
Warrior 1 looks like it's all in the legs, but your upper body gets an awesome stretch as well.
- Begin in Downward Facing Dog [13]. Step your right foot forward between your hands. Turn your left heel in, press into your feet, and lift your torso up.
- Lift your arms up and press your palms together. Draw your shoulder blades down toward your hips and gaze up at your hands.
- Stay here for five breaths. Then come back to Downward Facing Dog, step your left foot forward, and do Warrior 1 on the other side.
Learn more about correct alignment hip alignment when doing Warrior 1 [14].
Upward Facing Dog
If Upward Facing Dog feels like too much, try Cobra Pose [16] for a similar release:
- Begin at the front of your mat in Mountain Pose [17]. Inhale to lift your arms up, and exhale to fold forward into Standing Forward Bend [18].
- Inhale and look up with a flat back and, as you exhale, step or jump your feet back into a Four-Limbed Staff Pose [19].
- Inhale a breath as you scoop your chest forward, balancing on the tops of your feet and your hands, coming into Upward Facing Dog. Lower your head back between your shoulder blades. Pull your shoulders blades down your back, and hold for five breaths.
Learn details about Upward Facing Dog Pose [20] here.