Pretty much everyone needs to be doing some form of chest stretches on the regular.
Most of us are incredibly tight in our chests. We spend a lot of time curling over desks/phones/laptops, slouching in chairs, or just generally hunching over to work. That’s why these chest stretches are so essential to help maintain good posture and a healthy spine, as well as prevent injury.
I’ve been working like crazy lately, and when I neglect to do these stretches, I feel the consequences in my neck. Thankfully my standing desk helps me avoid a lot of work pain, but I am notttttt the best at sitting. Like, I genuinely suck at sitting. I didn’t think that was a thing, but all too frequently I find myself twisting into bizarre positions with one foot up on the table and the other in my mouth and WHY can’t I just sit up straight?
Thankfully, this little yoga sequence of chest stretches helps me re-lengthen all those tightened muscles so I can stand up straight again afterwards.
Chest stretches also help open the heart.
I mean this both literally and metaphorically. In yoga, backbends are often referred to as “Heart Openers.” The act of exposing your heart can really help anyone struggling with feeling self-love. It boosts your confidence and allows you to be in a more vulnerable state, more open to receiving healing and clarity.
Have you ever noticed that when you’re stressed, or scared, or overwhelmed… you cave inwards? Your shoulders round forward. Your head droops. And your back slumps forward. The body has a primal instinct to protect your heart area when you feel under attack, whether from a mountain lion or a pile of bills or an angry boss.
That’s why opening the heart has incredible emotional benefits as well as physical. These chest stretches are nourishment to both the body and soul.
10 Minute Heart-Opening Yoga Chest Stretches
Try to hold each pose for about 30 seconds-1 minute. Breathe deeply — after all, the breath is the most important part of yoga! Remember to try to find a balance between effort and ease in each pose, and listen to your body. Only go as far as you can, and never push your body beyond your edge — especially when doing backbends.
Make sure to rest after each pose with your spine long and in neutral. Avoid countering the backbends with a forward bend until after the end of your sequence.
Keep in mind that as your own teacher, it’s important for you to listen to your body and only do what feels good for you. Please always consult a doctor if you’re just beginning a fitness routine or if you’re at all unsure if you should be doing any of these chest stretches.
Most importantly: Enjoy this rejuvenating yoga sequence!
1 » Sphynx Pose, aka Salamba Bhujangasana
- Begin by lying down on your stomach.
- Place your elbows directly underneath your shoulders. Your arms should be parallel, pointing forward, with palms facing down.
- Reach long through your legs. Press into the ground with the tops of your feet.
- Tilt your pelvis so you reach your tailbone down towards the ground and back towards your feet.
- Engage your abdominals.
- Pull your chest through your shoulders into a backbend.
- Actively push through your forearms to ensure you stay lifted out of your shoulder joint.
- Draw your shoulders down away from your ears.
- Keep your neck long and gaze forward.
2 » Cobra Pose, aka Bhujangasana
- From lying down on your stomach, place your hands directly underneath your shoulders.
- Reach long through your legs. Press into the ground with the tops of your feet.
- Tilt your pelvis so you reach your tailbone down towards the ground and back towards your feet.
- Engage your abdominals.
- Push through your hands to peel your torso up off of the ground into a backbend. Press into all 10 fingers.
- Maintain a bend in your elbows. They should be pointing straight back behind you — avoid letting them splay out to the sides.
- Actively push through your hands to ensure you stay lifted out of your shoulder joint.
- Draw your shoulders down away from your ears.
- Keep your neck long and gaze forward.
3 » Locust Pose, aka Salabhasana
- From lying down on your stomach, interlace your hands behind your low back (if that’s not accessible, you can also have your arms long by your sides).
- Tilt your pelvis so you reach your tailbone down towards the ground and back towards your feet.
- Engage your abdominals.
- In one motion, lift your chest, arms, and legs up as high as you can.
- Use your glutes to try to lift your legs higher. Reach long through your toes.
- Try to squeeze your legs towards each other so they stay parallel (it’s helpful to squeeze a block between your upper inner thighs as you do this).
- Draw your shoulders down away from your ears.
- Keep your neck long and gaze downward.
4 » Bow Pose, aka Dhanurasana
- From lying down on your stomach, bend your legs.
- Reach back with both hands to grab hold of the outside edges of your feet or ankles.
- NOTE: If you cannot reach, no worries, just do another round of Locust pose.
- Tilt your pelvis so you reach your tailbone down towards the ground and back towards your feet.
- Engage your abdominals.
- In one motion, lift your chest, arms, and legs up as high as you can.
- Use your glutes to try to lift your legs higher.
- Try to squeeze your legs towards each other so they stay parallel (it’s helpful to squeeze a block between your upper inner thighs as you do this).
- Draw your shoulders down away from your ears.
- Keep your neck long and gaze forward.
5 » Cow Pose, aka Bitilasana
- Slowly press yourself onto all fours.
- Position your hands directly underneath your shoulders, and your knees directly underneath your hips.
- Lift your sitting bones and chest toward the ceiling, lowering your belly toward the ground.
- Actively push through your hands to ensure you stay lifted out of your shoulder joint.
- Lift your head to look straight forward.
- This is a nice passive pose.
6 » Camel Pose, aka Ustrasana
- Curl your toes under and rise up to kneeling.
- Keep your knees hips-distance. Your shins should be parallel.
- Rest your hands on your sacrum (the back flat part of your pelvis) with fingers pointing down.
- Use your hands to help you lightly tilt your pelvis forward so that your tailbone points down towards the ground.
- Keep the front of your pelvis engaged as well by pressing your thighs back.
- Reach long through the top of your head to lengthen your spine.
- Lift your heart and press your shoulder blades against your back ribs.
- Leading with your heart, begin to bend backwards.
- Stop wherever you reach your edge (you may opt to stay right here with hands supporting your pelvis).
- If you can reach, take each hand off of your pelvis one at a time, and reach down to grab hold of your ankles. Use that anchor to open your heart even more.
- For an even more advanced option, try this pose with feet flat, the tops of the feet pressing firmly into the ground.
7 » Fish Pose, aka Matsyasana
- Lie down on your back.
- Keep your legs long and in parallel.
- Form a diamond with your hands by bringing your pointer fingers to touch and overlapping your thumbs, with palms facing down underneath you.
- Slide the diamond underneath your pelvis. Rest your booty on your hands throughout this pose.
- Position your elbows so they are tucked tight against your torso (aim to have them be shoulder’s distance or slightly closer).
- Push through your forearms to slowly lift your heart up towards the sky into a backbend.
- Allow your head to release back towards the ground.
- If you can lift high enough, lightly rest the top of your head onto the ground. (There should be minimal pressure on the head to protect your neck.) Otherwise, you’ll allow the back of your head to rest onto the ground instead.
- Activate your legs by reaching long through your heels or toes (depending on whether you prefer your feet pointed or flexed).
8 » Lord of the Dance Pose, aka Natarajasana
- Rise up to standing.
- Press down evenly through all four corners of your R foot.
- Bend your L leg.
- Reach down with your L hand.
- Rotate your L shoulder so your palm faces outwards. Grab the inside edge of your foot.
- Raise your R arm overhead, alongside your ear.
- Tilt your pelvis forward so you reach your tailbone down towards the ground.
- Engage your core.
- Begin to lift your L foot up and away from you.
- Stretch your R arm forward and gaze forward over your fingertips.
- Try to keep your torso relatively upright.
9 » Repeat Lord of the Dance on the L Side
10 » Rest in Savasana
- Lie down on your back. (If you prefer to rest in another pose, please feel free!)
- Close your eyes.
- Let your body be heavy.
- And enjoy the effects of your self-loving back-bending efforts!
If you feel like you need a counter-stretch, try Child’s Pose or Cat Pose to help balance out your back.