Melting Heart (Yin)

How to

1. Begin on hands and knees in a tabletop position, with wrists directly under shoulders and knees under hips.
2. Walk your hands forward as you lower your chest towards the mat, keeping hips stacked above the knees.
3. Allow your forehead or chin to rest gently on the mat, maintaining a natural curve in your lower back.
4. Spread your fingers wide and press your palms into the mat for stability, keeping your arms shoulder-width apart.
5. Relax your shoulders away from your ears and breathe deeply, feeling the stretch along your spine and shoulders.
6. Maintain soft, steady breaths, focusing your gaze (drishti) downwards or closing your eyes for deeper relaxation.
7. To exit, slowly walk your hands back under your shoulders and return to the tabletop position.

Benefits

• Stretches the spine, shoulders, and chest, enhancing flexibility in the upper body.
• Opens the heart chakra, promoting emotional release and a sense of vulnerability.
• Calms the mind and reduces stress through deep, mindful breathing and gentle opening.
• Improves posture by elongating the spine and relieving tension in the upper back and shoulders.
• Gently stimulates the parasympathetic nervous system, fostering relaxation and restfulness.

What next

• Watch practice videos
• Practice — Move
• Find a teacher