The heart chakra, or “wheel” of energy located in the center of the chest near the heart, is the fourth in a line of seven chakras running from the base of the spine to the crown of the head. Anahata, as the heart chakra is called in Sanskrit, is the very center chakra, integrating the lower three physically-oriented chakras with the upper three spirit-oriented chakras. It is the essence of balance between spirit and body; the seen and unseen. Much healing is possible when working with anahata—both on the physical and spiritual levels.

For many people, a majority of the day is spent in forward-folding positions; sitting is, in fact, a forward fold. Long periods of sitting usually results in a hunched-over position, head jutting forward and shoulders shrugged. Likewise, with age comes this very same posture—gravity takes its toll over the years creating the characteristic loss of height and hunched stature of older folks. In this position the heart chakra is covered up, almost trapped. The antidote? The prevention? Back-bending!

To reverse the eventuality of a hunched existence, a regular yoga practice with back-bending poses can help. After all, backbends work to open the chest, and thus, the heart. But back-bending positions are not typically part of day-to-day life—just try to think of the last time you had to backbend to serve a daily function. Not likely. The average body is not accustomed to the backbend. Therefore, back-bending must be approached gradually, and with care.

To begin opening the heart, sit on your mat in a cross-legged position, grounding the sit bones and creating length in the spine. From there, inhale and roll over the hips while tilting the tailbone. Continue to inhale as you open the belly and the chest, pulling the shoulders back and looking up. This is a backbend—an excellent backbend to begin your practice with, and an excellent backbend for beginners. On the exhale tuck the tail under, round the back and tuck the chin into your chest. Continue this sequence letting the breath lead the movement.

Next, place your hands on the floor, about six to eight inches behind your hips, with your fingers spread wide apart. As with the back-bending portion of the first sequence, tilt your tail, open your chest and let your head fall back. Continue to breath here, allowing your heart to expand with each inhale. Feel your anahata chakra radiating out in every direction, unhindered. Feel your lungs easily fill with air in the open space created by this simple backbend.

Cultivate a sense of freedom in your heart center. Let each inhale open you, and each exhale set you free.