30 Minutes Heart Chakra Yoga Sequence| The Chakra Series-6


Table of Contents



Rashmi Agrawal

Welcome to the Heart Chakra Yoga Class Yogis! If you’re struggling with difficult emotions, opening your heart chakra is crucial to feeling connected to love and harmony. This heart Chakra Yoga Sequence will help you balance and open wide your Heart Chakra a.k.a. Anahata.

Anahata (Sanskrit name for the heart chakra) is the fourth one out of the total seven chakras in our body. The heart chakra acts as a bridge between our three lower chakras and three upper chakras. That said, it has connectivity with both-the physical chakras as well as spiritual chakras.

P.S. – First three chakras viz. Root Chakra, Sacral Chakra, and Solar Plexus Chakra have already been explored widely and extensively in the previous Chakra Series.

Heart Chakra Yoga Sequence To Open Your Heart Chakra

Read In Chakra Series:

Yoga Poses To Balance Your Root Chakra

Yoga Poses To Unblock Your Sacral Chakra

Yoga Poses To Unblock Your Solar Plexus Chakra

Yoga Essentials and Resource library

Emotional Association Of Heart Chakra

“Kindness, compassion, gratitude, forgiveness, unconditional love, empathy, compassion, patience, freedom, contentment, joy.”


On passion’s wave our spirit sparked

And down we came into our


The pull of earth calling us, deep into

The Earth,

As deep into the mother father pushed.

Deep into the womb, we crawled-

The warm dark womb of earth and water.

The womb of love-

Safe’ dark, cradled, quiet.

We grew.

In the dark there was but one sound-

The sound of life, the sound of love, the sound of HEART.


Courtesy: CHAKRAS- WHEELS OF LIFE by Anodea Judith >>

Disclosure: Some of the links in this post can be affiliate links. I may earn a small commission if you buy something using them without costing you anything extra. This helps to run this blog and give you valuable and useful content.

Subscribe and download our eBook "BALANCE YOUR CHAKRAS BALANCE YOUR LIFE" for free!

"Get all seven chakra at one place."

PS: This post will dig a bit deeper and intents to show you a bigger picture, not just the yoga poses for your heart chakra. So grab a cuppa coffee! And more importantly heart Chakra yoga video is also there, so don’t miss it.


Heart Chakra Yoga Sequence To Open Your Heart Chakra

Dive Deep into Heart of The Matter

Since the heart chakra is associated with love and the idea of wholeness connected to a higher purpose or nature contrary to Sacral Chakra which is more sexual and physical. To open and balance the heart chakra, it is less important who or what you love instead focus on how you love.

The power of love is unbounded. So, opening your heart chakra demands hard work. Have some perseverance so that you can get closer to the idea of universal love.

All that said and done, may I ask you a personal question-


Do you live with An Open Heart?

Are you open to the possibilities of loving or being loved, receiving,  or giving love?

When you live with an open heart, you open the promises and opportunities for yourself and others. By creating space in your heart, house, or in this world for anyone can open an era of love, intimacy, and joy.

When we expand our hearts, we accept people, we accept ourselves, and we dispose of hatred and negativity because we understand that it doesn’t serve us. We try to view the world through eyes of love, utilizing the power of both acceptance and forgiveness to fill our hearts with happiness and wholeness.

Heart Chakra Yoga Sequence To Open Your Heart Chakra

How can a blocked Heart Chakra affect us- Symptoms of an unbalanced Anahata?

In can double impact by creating blockages physically as well as mentally.

The heart chakra directly affects the heart, lungs, chest, arms, and hands. When misaligned, poor circulation, high or low blood pressure, and other heart and lung conditions can result.

Mentally, an imbalanced heart chakra can result in challenging issues, such as manipulative behaviors, feeling of worthlessness, and an inability to trust yourself or others.



Location Of Heart Chakra Within Your Body

Chakras are an ancient perception, but relating chakra functions with bodily functions shows a strong association of chakras with a physical entity. If you have ever wondered if there are more tangible ways to view chakras, stay tuned.

Commonly, each of the body’s basic seven chakras is associated with specific locations on the body, such as the coccyx, the womb, the solar plexus, the heart, the throat, or the crown of the head. The function of the chakras is very intricate in that it is an energy system that communicates with the body via biological systems, such as the endocrine glands and nervous system, to keep it balanced and healthy.

The Heart Chakra is located in the center of the chest at heart level. It is connected to the Cardiac Plexus and Brachial Plexus, circulatory system, the Thymus Gland, heart, lungs, arms, and hands.





Natural Element of Heart Chakra

Anahata is associated with air. In the chakra series, if you’ve followed with the other chakras, you can integrate other elements to support this phenomenon. The first chakra is earth, steady and grounded; the second chakra, water, brings fertile creativity; the third chakra is the “fire in the belly” required to transform that grounded creativity into positive action. And now you have air dispersing and integrating the spiritual understanding of love, compassion, and connection to everything you encounter. Air, like love, is everywhere.




Read: How Yoga And Meditation Balance Your Body Chakra


What Color Is Your Heart Chakra?

The color associated with the Heart Chakra is Green which symbolizes health, love, prosperity, and abundance all associated with this Chakra.

Green possess calming energy like soft grass to soothe us barefoot. It is the color of nature, grass, and trees.


The green color is an equal part of yellow and blue. It is at the heart center where the energies of lower chakras (once our basic needs are fulfilled and satisfied) can be transformed and integrated into a more spiritual aspect of life.

And, this is where you reach beyond yourself and connect with something greater, wider, and deeper.

As you unfold the petals of your heart chakra, you find the center of compassion, not only for others but for yourself as well. You begin to radiate love. You realize the interweaving of all aspects of life.


Read: What Does Your Favourite Color Predict About You| Truth About Color Psychology

Bija Mantra- Heart Chakra Specific chanting


A Bija (sometimes spelled Beeja) mantra is a one-syllable Sanskrit word-sound.

Each chakra has its personal Bija mantra.  The sound vibrations harmonize the chakras creating vibrant health and wellness.

Using chakra mantras during meditation can have a very powerful impact. Imagine a chakra as an instrument, and the mantra as a tuning fork – strike the tuning fork, and the instrument vibrates and resonates with positive frequencies filtering out all the negative vibes.


Heart Chakra Yoga Sequence To Balance Your Heart Chakra

Yoga poses for heart chakra have one thing in common. They emphasize to open the chest/ heart area. Yoga poses described below are the excellent heart opener sequences. Some Asanas are very beginner levels such as Cat/Cow pose, Bhujangasana whereas Warrior pose, Bridge pose is intermediate level yoga poses. Anahatasana, Ushtrasana, Reverse plank all require strength, endurance, and dedicated yoga practice. For a subtle ’30 minutes heart chakra yoga sequence’ you need to hold each 9 yoga poses for 3 minutes and then followed by 3 minutes seated Meditation. If this is too much for you, initially you can spend less time in each pose then gradually work towards your intended goal.

P.S. – Each yoga pose name is a clickable link, from where you can download full tutorial for that pose.



Cat / Cow pose

To warm up the muscles in the chest and upper back, the cat/cow movement is a good place to start.



Heart chakra yoga sequence, cat and cow pose


Anahatasana aka melting heart pose

Bhujangasana – Cobra pose


yoga poses to unblock your solar plexus chakra #cobra pose


Ushtrasana – Camel pose


#Camelpose aka #Ushtrasana

Setu Bandhasana – Bridge pose


Bridge Pose-Yoga pose for Heart Chakra

Reverse Plank


Reverse Plank Pose aka Purvottarasana


Warrior Pose


Warrior pose aka virbhadrasana- A yoga pose to unblock the Sacral Chakra.


Wild Thing Yog Pose

#wildthing Yoga Posture aka Camatkarasana
#Wildthing Yoga Posture



Pigeon Pose With Open Heart


#Pigeon Pose aka Rajkapotasana

Watch The Video “10 Minutes Yoga Sequence For Heart Chakra”

Video- Heart Chakra yoga sequence

Heart Chakra Meditation

Heart Chakra aka Anahata Chanting

Heart Chakra is the most popular chakra to work with because of its association with love. Yet each chakra in the Chakra System has equal weightage and one chakra cannot operate optimally without the others being in proper sync. This is the principle of integrity and oneness just like the white light is composed of all seven colors in equal proportions.

Begin your practice seated. Close your eyes and turn your attention inward toward your heart. Be still and quiet and take this time to witness your innermost self. Imagine a green ball of light filling your heart cavity, shoulders, arms, and hands. With each inhale, let this ball fill with energy and rotate counter-clockwise due to a manifesting current. With each exhale let the green ball rotate clockwise under the influence of a liberating current.

Slowly start chanting the heart chakra Bija Mantra YAM…YAM…Feel the abundance of love and compassion in your life.

Read: Excellent Way to Start Meditation As A Beginner

Get Chakra Balancing Stones Kit>>


Other Methods You Can Rely Upon To Open Your Heart Chakra

Heart Chakra Mudra

#Heart Chakra Hand Mudra

Each chakra has its own mantra and mudras.  You can incorporate the mudras and mantras in your meditation to focus on a specific chakra and create a powerful impact.

Heart Chakra mudras can create unique energy flows to eliminate blockages in our Anahata.

When working with mudras, depending on the situations, we enable the energy flow through the body or obstruct to gather and “work” in one direction. Literally translating as “seals,” mudras, intricate hand gestures, are very powerful carriers and “sealers” of energy.
Hridaya Mudra:

This powerful mudra provides endless benefits for your Fourth Chakra. If practiced regularly, it can help you to maintain your blood pressure and prevent heart diseases.

How to practice:
  • Start from a seated position, place your hands above your knees with palms facing upward.
  • Bring your index finger to the root of your thumb.
  • Join your thumb to the tips of your middle and ring fingers both (see pics).
  • Maintain your pinky finger pointed straight.
Benefits of Heart Mudra:
  • Releases built-up emotions and anything making your heart heavy.
  • Rejuvenates the heart by releasing stress and emotions and reducing anxiety.

Heart Chakra Satiating Food

I firmly believe that we are what we eat. What we feed our self seriously affects how we feel, how we think, and how we act.

Food is one of the biggest healers and yet it’s one that is so often overlooked.

You can balance your heart chakra with green, raw foods. Organic greens are the best in providing our bodies with a bunch of nutrients.

Drink fresh green juice or a glass of green smoothie. Take at least one serving of salad every day. Cruciferous vegetables are especially healthy, as we know. Balance your heart chakra with kale, broccoli, spinach, chard, dandelion greens, parsley, celery, cucumber, zucchini, green tea, avocado, lime, mint, peas, kiwi, peas, spirulina, green apples, etc.

Try This>>Avocado + Strawberry Green Smoothie Bowl


Heart Chakra Affirmations

Positive affirmations can help you increase the positive energy associated with the fourth chakra.


Heart Chakra affirmations may include gratitude and compassion for self and all.

  • “I deeply and completely love and accept myself.”
  • “I am wanted and loved.”
  • “My heart is open to love.”
  • “I forgive myself.”
  • “I live in a state of grace and gratefulness.”
  • “I have love and compassion for all.”




Chakra crystals And Stones 

Using crystal stones is one of the best ways to balance an underactive or overactive heart chakra. In fact, each chakra has a corresponding mineral or crystal with its own energetic resonance. When your energy combines with the energy of the crystals, chakras are unclogged.

Get Chakra Balancing Stones Kit>>

Essential Oils To Unblock Your Heart Chakra

Essential oils embody the frequencies and healing properties of plants. These frequencies and properties work on all levels of being.

Choosing essential oils is best done in consultation with a qualified aromatherapy practitioner. Working with the seven chakras and their imbalances is complex as everything is interconnected.

The following are the most commonly used heart chakra essential oils:









Tune to Your Heart Rendering Music

I experienced this first when my daughter left for another city for higher studies. One morning when I tuned to my old favorite song and my heart went melting and tears running from eyes. Music has subtle power to penetrate through million hearts. We often play music while driving or working out. Try it under nature when you’re totally relaxed and see how effectively it tunes your Heart Chakra.


Wrapping Up- Heart Chakra Yoga Sequence


The heart chakra is self-explanatory. The heart is often associated with emotions and relationships, so keeping your heart chakra open is the equivalent of keeping your heart open to forgiveness, love, and change.

A healthy heart plays a pivotal role in maintaining the etiquette circulatory system and circulate energy to the entire body. Thus making you more open to important experiences in your life. The general trend with chakras is that physical health can often influence mental and emotional health as well.


That said, we can regulate the function of the chakras through breathing exercises, meditation, relaxation techniques, and a healthy diet. By acting at the physical level, we enhance chakra functionality at multiple levels, not just physically, but also psychologically, emotionally, and spiritually. By taking care of one chakra at one time you can synergize your entire CHAKRA SYSTEM.

That is all of my heart. Thanks for journeying with me!  If you got heart-touched, do share it. It means a lot to me!

Yoga Essentials and Resource library















Subscribe and download our eBook "BALANCE YOUR CHAKRAS BALANCE YOUR LIFE" for free!

"Get all seven chakra at one place."
Subscribe and get our eBook "YOGA FOR BACK PAIN" for free!

From our grand parents to our loving children, each of us may have an achy back. See in how many ways it can impact us! FIND THE YOGIC CURES!


  • This website was… how do you say it? Relevant!! Finally
    I have found something which helped me. Thanks a lot!

    • Hi Aegean College, thanks for finding the content useful!

Leave a Reply

Your email address will not be published. Required fields are marked *

About Author

Rashmi is a certified Yoga Teacher, Reiki Healer, Advanced Chakra Healer, Spiritual and PLRT Therapist, Yin Yoga And Pilates Instructor from India.

For result oriented health and nutrition coaching through Yoga and Reiki Healing in combination with other healing modalities, please check out Yogarsutra Healing Studio.

Recent Articles

  • All Post
  • Ayurveda
  • Life Hacks & Productivity
  • Science of Yoga
  • Yoga and skeletal system
  • Yoga by Anatomy
  • Yoga by Anatomy
  • Yoga For Beginners
  • Yoga for Healthy Living
  • yoga for students
  • Yoga injuries
    •   Back
    • Chakra Balancing
    •   Back
    • Health and Beauty
    •   Back
    • Meditation
    • Spirituality And Mysticism
    • Chakra Balancing
    •   Back
    • Yoga for healthy Living
    • Reiki and energy healing
    •   Back
    • Yogasanas and supports
    • Yoga and skeletal system

Download App

For regular updates and courses download our app.

Let's Talk

Prayagraj, India

Join Us

View Past Articles
May 2024
Scan the code to download our app