Fitness Friday #5: Heart Openers

With Valentine’s Day just around the corner, I thought it would be fitting to dedicate this week’s Fitness Friday post to heart opening postures!

Here are a few of my favorites (remember attempting any of these postures should only be done when the body is fully warmed-up and with your doctor’s approval to workout)

1. Bow Pose

On the floor belly down, slowly lift the head, neck, and shoulders off the ground, push the shoulders down and back to allow the arms to reach back toward your bent legs – reach for the ankles.

2. Standing backbend pose

Start with the feet hip width apart and bend the knees. Place the hands on the lower back, on each respective side. Slowly lean backwards, aiming to shift your gaze toward the horizon behind you.

3. Wheel Pose (in my favorite location, Boulder, CO!)

I like to start from the ground. Bend the knees, place the feet flat on the ground, hip width apart. Bend the arms and place the hands flat on the ground next to your ears with your fingertips pointed toward the shoulders. Slowly push up through the fingertips, opening your back. Push your hips up toward the sky. Slowly walk your hands toward your feet for a stronger wheel.

4. Full lotus pose

Maybe not a technical heart opener, but this posture has become a favorite of mine for the purposeful halting it has taught me. This one opens the heart in other ways, maybe not necessarily a stretch. Sit on the floor and cross the ankles. If you can, grab the heels of each foot and place them on top of the opposite leg. Optional: place hands palms up on the knees.

5. Reverse plank

Already one of my favorite planks, this one doubles as a heart-opener too. Start seated on the ground, bring the legs straight in front of you. Place the hands next to your booty, fingertips facing your toes. Push up through your hands, pushing your heels into the ground. Keep the head and neck neutral.

6. Sideways mermaid

I don’t know if this one has an official name, but it’s like mermaid posture, just slightly more accessible. Start in a side plank, with one forearm on the ground, and with the bottom knee on the ground. Bend the top leg and ‘capture’ it with your top arm. Bring the bottom foot to the outside of the top leg knee. Sounds more complicated than it is, promise.

7. Camel pose

One of the first heart opener postures I introduced into my practice! This one is great because you start wherever you can. I’m reaching my ankles here, but you can start with a slight mini backbend on the knees. Only allow the hands to reach toward the legs once you can see the horizon behind you. The trick with this one is to keep pushing forward with the hips so you don’t slouch.

Give these a try! If you’re in the Chestertown area and want guided help, we often practice these in PiYo Live classes! I’d love to see you there.