Heart Opening Yin

By focusing on the inherently illuminating Light of consciousness itself which is eternally free from sorrow, the mind becomes calm and clear.

— Patanjali Yoga Sutras 1.36

A thread pulled through thousands of years of yoga tradition is an invitation to return home to the spaciousness and radiance of the spiritual heart. In the Patanjali Yoga Sutras focusing one’s attention upon the light of the heart is offered as a tool that calms the waves of consciousness stirring within us. In this Heart Opening Yin sequence, put this tool to use as you explore through the tissues that support and encompass your physical heart.

As you move through this sequence, visualize at your center a vast bowl that holds you in all your experiences and a light radiating outwards that never dims (even as your capacity to see and be guided by the light may). Your heart, like a sun, emits golden rays in all directions. When you allow yourself to be guided in thought and action by the rays of your heart — compassion, kindness, forgiveness, joy, love — you embody the expansive, powerful nature of the spiritual heart. Let your mind come to rest in the calm ocean depths of your heart.

Meridian focus: The heart meridian begins at the heart organ. One internal branch moves from the heart through blood vessels surrounding the heart to the diaphragm and small intestine. Another travels up through the throat, to the eye, to the tongue. A third passes through the lung before traveling to the armpit. This line descends along the ulnar aspect (triceps side) of the arm, passing the inner elbow and ending at the tip of the little finger. The heart meridian is associated with the element fire and is considered to be the most yang of the 12 primary meridians. During this most yin of seasons (winter) a little yang never hurts to keep the blood flowing.

According to TCM, all organs and viscera as well as Shen (spirit) and all our emotions are directed by the energy that emanates from the heart. The Chinese character for heart indicates not just the physical organ but also mental and emotional dimensions of the heart. This suggests an understanding of the interconnected nature of physical-mental-emotional layers. Our thoughts and emotions impact the basic functioning of our internal organs; at the nervous system level all is connected, all is one. Consider how your pulse and blood pressure shift to reflect when you are feeling calm and peaceful, compared to when you are feeling anxious and stressed.

When energy passes freely through the heart meridian we feel loved, seen, connected, open, enthusiastic and energized. When there’s a blockage along this line, we may feel unloved, unseen, disconnected, and low in energy.

How to practice: Gather props (blankets, pillows, bolsters, blocks) and set up in a quiet space with dim lighting. As you settle into each shape, adjust your props until you find support you can sink your weight against. Sensations should range from mild-moderate intensity (we are not looking for pain sensations!) and may feel dull, achy, compressive, or similar to a stretch. Once settled, resolve to be still for 3-5 minutes. You’re welcome to set an intention to cultivate a particular ray of your heart — something like kindness, friendship, connection, trust, healing, whatever would be most nourishing right now. Or you can practice simply opening through your heart. Between yin-holds you can add your own active rebounds (gentle movement that contrasts with the shape you just held) or minute-long savasanas on your back or prone (facing the ground). As you marinate in each shape, visualize lightness and ease pouring out from your heart and dispersing through and beyond all layers of your being.

Supported Fish A. This variation of supported fish gently compresses tissues of the back while stretching muscles across the front of the chest and shoulders. Use your blocks to create an incline with your bolster. Rest against the support and let your arms come to fall wherever feels most easeful. Breathe to expand and release through the front, back, and sides of your heart.

5 minutes

Supported Fish B. In this variation, the lumbar and middle thoracic spine are held in extension, for a brighter opening across the front of the body. A blanket can be folded and placed at the base of your neck to support the curve of your cervical spine and the full weight of your head.

5 minutes

Lateral Deer. Keeping the bolster and folded blanket where they are, come halfway out of the last variation of supported fish and turn onto one side. Your legs can be folded together or you can experiment with taking the top leg back in space until it finds support against the ground. The bolster supports under your ribs, between your pelvis and your armpit. Your arm closest to the ground extends in the direction you face and your opposite arm rests over head or wherever is most comfortable. You may direct your attention to sensations of gently compressing the lower side of your body as well as the gentle stretch along the upper side of your body.

4 minutes each side

Puppy. Start from table top position with your hips over your knees and your shoulders over your wrists. Keeping your hips over your knees, walk your hands forward and make a ramp from your shoulders to your hips. From the back to the front of your heart, soften down in the direction of earth with gravity. Notice where you feel the most sensation and whether the volume fades as you hold for time.

3 minutes

Sphinx. From puppy, slide forward to set yourself in a prone position with your elbows under your shoulders and your forearms parallel. You can offer support by placing a bolster or blanket roll under your ribs. Experiment with turning your palms down to ground your energy or open to receive. If this feels like too much, bring your forehead to rest over folded arms at the top of your mat. Follow closely the sensations that accompany expansion of inhalation and contraction of exhalation.

3 minutes

Cat Pulling Its Tail. This pose is like an inversion of the lateral deer, stretching the lower side of the body and compressing the upper side. From sphinx, turn onto one side and place a blanket roll under your armpit. Adjust your hand to support your head comfortably. Bring your top leg in front of you on the ground like an anchor for your lower body. Your other leg can extend or bend back. The arm not supporting your head may reach back for the foot of your bent leg or rest in contact with your sacrum. Wherever you can soften more, soften.

3 minutes each side.

Child’s. Let this be an opportunity to yield through the tissues that hold around your heart. Take as much support as you can. Direct your attention and breath to the back of your body. Slow down.

5 minutes

Pantoon. Transition to your back. With your knees bent and your feet on the floor, lift your pelvis and slide your bolster beneath it. Your legs can stay bent like in bridge or you can extend one or both legs to intensify stretch across the abdomen and hip flexors while compression the lower spine. Direct your attention to breath radiating outwards from the center of your body.

4 minutes

Supported savasana. Adjust your bolster to support beneath your knees. Make yourself as cozy, warm, and comfortable as possible. Visualize your heart as a vast bowl receiving you in all that you are. Visualize a light emitting that never dims. Let yourself glow in rest.

10 minutes