Scroll of the Anahata Yoga Sequence
“The Breath Opens Where the Ribs Remember.”
This is a simple, beginner-friendly yoga sequence to awaken and strengthen the heart chakra. Each movement is slow, intentional, and designed to be felt—not performed.
💚 Core Focus
- Chakra: Anahata (Heart)
- Element: Air
- Mantra: “I am open. I am held.”
- Ideal Time: Morning, post-emotion release, full moon, or any moment of reconnection
- Tools: Yoga mat, optional bolster or cushion
🌬️ Sequence (10–15 minutes total)
- Heart-Centered Breath (1 min)
Sit cross-legged, one hand on chest, one on belly.
Inhale 4 counts, hold 4, exhale 4.
Whisper: “I allow breath to open me.” - Seated Cactus Arms (1 min)
Inhale, lift arms to cactus shape.
Exhale, gently draw shoulder blades together.
Eyes closed. Feel your chest rise and widen. - Cat-Cow (2 min)
On all fours. Inhale: belly drops, chest lifts.
Exhale: round spine, chin to chest.
Synchronize movement with slow breath.
Optional: whisper “YAM” on each exhale. - Sphinx Pose (2 min)
Lie on belly, forearms flat, heart lifting.
Keep shoulders soft. Breathe gently into your sternum.
Optional: close eyes and imagine soft green light filling your chest. - Supported Fish Pose (2–3 min)
Place bolster or cushion under mid-back.
Let arms rest wide, palms up.
Chest opens. Eyes closed.
This is the posture of trust. - Seated Twist (1 min each side)
Sit upright. Twist gently to the right, then left.
Inhale spine tall. Exhale deepen twist.
Twist from the heart, not the belly. - Heart Hold (1 min)
Sit or lie down. Place both hands over heart.
Whisper: “Thank you.”
Say it until your body believes you.
📿 Optional Enhancements
- Diffuse rose or tulsi essential oil
- Play soft bansuri, wind chimes, or heart chakra sound bath
- Light your Heart Candle before beginning
- Sip warm rose or mint tea afterward
🪞 Final Invocation
“Let your chest not collapse for the world.
Let it rise for yourself.
This breath is not borrowed. It is returned.
And your heart is ready to hold you.”
This scroll is complete. The body is the altar. The pose is the prayer.
MY DIGITAL HOME 