Anahatasana: Melting Heart Yin Yoga Pose Guide

Anahatasana, also known as Melting Heart Pose, is a Yin Yoga backbend that opens the shoulders, chest, upper back, and spine. Practiced from hands and knees with the hips lifted, it uses gravity, support, and time to create a steady stretch through the front body and shoulders.

Melanie de Villiers angle view of melting heart pose or anahatasana
Melting Heart or Anahatasana can fit well in the middle of a Yin Yoga sequence

Anahatasana (Melting Heart Pose): Overview

Anahatasana Pose is a kneeling Yin Yoga pose where the hips stay above the knees while the arms reach forward and the chest softens toward the floor.

The Sanskrit name for the pose is Anahatasana. The word is connected to Anahata, the heart chakra, which is why the pose is often taught as Melting Heart Pose in Yin Yoga.

In other Yoga styles, a similar shape may be called the Extended Puppy Pose or the Uttana Shishosana. In Yin Yoga, Anahatasana and Melting Heart Pose are commonly used for the long-held, supported version of this shoulder and spine-opening shape.

This pose mainly targets the shoulders, upper back, chest, ribs, spine, and arms. Depending on your body and setup, you may also feel it through the lower back or front of the torso.

Anahatasana can fit well in the middle of a Yin Yoga sequence, especially when working with the spine, shoulders, chest, or backbends. It can also be used as a preparation for deeper backbending poses.

Anahatasana vs Puppy Pose: Is Melting Heart the Same?

Puppy Pose and Anahatasana are closely related, but they are not always taught with the same intention.

Anahatasana, often called Melting Heart Pose in Yin Yoga, is usually practiced as a long-held, passive shape. The hips stay above the knees, the arms reach forward, and the chest softens toward the floor with as much support as needed.

Puppy Pose, or Uttana Shishosana, is a similar shape used in many Yoga styles. It is often taught more actively, with the arms reaching forward, the spine lengthening, and the chest moving toward the mat for a shorter hold.

In practice, the two poses can look almost identical. The main difference is usually the intention.

In Yin Yoga, Anahatasana is less about pushing the chest down and more about finding a steady edge where the shoulders, spine, and front body can gradually soften. Props are welcome, and the pose is often held for several minutes.

So, if you hear Anahatasana, Melting Heart Pose, Extended Puppy Pose, or Uttana Shishosana, you are generally in the same family of poses. The version you choose depends on your body, your practice style, and how much support you need.

How to Do Anahatasana in Yin Yoga

  1. Start on your hands and knees in a tabletop position.
  2. Keep your hips above your knees as you slowly walk your hands forward.
  3. Let your chest soften toward the floor while your arms reach forward.
  4. Rest your forehead on the floor, a blanket, or a block. If the chest does not come close to the floor, use a bolster or folded blanket for support.
  5. Keep your hips lifted rather than sitting back toward your heels.
  6. Hold for 3 to 5 minutes, or start with 1 to 2 minutes if you are newer to the pose.
  7. To come out, slowly press into your hands and move back into Child’s Pose, or slide forward onto your belly and rest.

In Yin Yoga, the goal is not to force the chest to the floor. Choose a version where your shoulders, neck, and breath can stay relaxed enough to remain for several minutes.

Benefits of Anahatasana

Anahatasana is useful because it combines a supported backbend with a shoulder and chest stretch. The Melting Heart Pose can feel strong, especially for students with tight shoulders, so the setup matters.

Physical Benefits

  • Opens the shoulders: The arms-forward position creates a stretch through the shoulders and upper arms. If the shoulders feel pinched, moving the hands wider can make the pose more comfortable.
  • Supports upper and middle back extension: Anahatasana gently bends the upper and middle back while the lower body remains grounded.
  • Stretches the chest and ribs: As the chest softens toward the floor, the front body may open through the chest, ribs, and front of the shoulders.
  • Lengthens the spine: The hips stay lifted while the arms reach forward, creating a long line through the spine.
  • Balances forward folding: After poses like Child’s Pose, Caterpillar, or Butterfly, Anahatasana gives the spine and shoulders a different direction of movement.

Energetic Benefits: Meridians & Chakras

In Yin Yoga, Anahatasana is often associated with the Urinary Bladder meridian because of the compression and sensation along the spine and back body.

If you feel the stretch through the chest, front ribs, or belly, the pose may also affect the Stomach and Spleen meridians. Because the arms are extended, it may also bring sensation into the Heart and Lung meridians through the chest, shoulders, and inner arms.

At the chakra level, Anahatasana is commonly associated with the Heart Chakra, or Anahata Chakra, because of its chest-opening shape. Some students may also connect it with the Throat Chakra if they feel a clear stretch through the throat, neck, or upper chest.

As always, energetic effects are personal. Some students find this pose emotionally spacious, while others simply experience it as a strong stretch of the shoulders and upper back.

Melanie de Villiers side view of anahatasana or melting heart pose in yin yoga
Anahatasana is a supported backbend with a shoulder and chest stretch.

Contraindications & Safety Tips

Anahatasana can be very useful, but it needs to be approached with care, especially around the neck and shoulders.

Modify or avoid this pose if you have:

  • Neck sensitivity or injury: Avoid resting on the chin or forcing the neck into extension. Support your forehead with a block, blanket, or bolster instead.
  • Tingling in the hands or fingers: Tingling can be a sign of nerve compression. If this happens, widen your arms, bend your elbows, support your chest, or come out of the pose.
  • Shoulder pain or injury: Move your hands wider, bend your elbows, or practice one arm at a time. Do not force the arms overhead.
  • Knee discomfort: Place a folded blanket under the knees or reduce the hold time.
  • Lower-back discomfort: Support the chest with a bolster and avoid pushing the ribs or belly aggressively toward the floor.
  • Pregnancy: Use caution, especially later in pregnancy. Make space for the belly with props or choose another supported shape if this position does not feel appropriate.

A good rule for this pose: you should feel a steady stretch through the shoulders, chest, or spine, not sharp pain, numbness, tingling, or strain in the neck.

Pose Modifications & Variations

Anahatasana can be adjusted by changing the arm position, supporting the chest, or reducing the shoulder angle.

Supported Anahatasana

Place a bolster, folded blanket, or firm pillow under your chest. This reduces the intensity and gives the front body somewhere to land.

This is often the best version for beginners, students with tight shoulders, or anyone who finds the full pose too intense.

You can also support your forehead with a block or folded blanket so the neck can relax.

Anahatasana with Props

Bolster under the chest makes the pose more supported and less demanding through the shoulders.

Blanket under the knees can make the kneeling position more comfortable.

A block under the forehead helps keep the neck neutral if the head does not comfortably reach the floor.

Blocks under the forearms can create a stronger shoulder stretch. This option is more intense, so use it only if your shoulders feel stable and your breath remains easy.

Read 8 Yoga Props That Support Your Yin Practice to learn more.

Beginner-Friendly Variation

Move your hands wider than shoulder-width and bend your elbows slightly. This reduces the pressure on the shoulders and makes the pose easier to hold.

You can also practice with one arm forward at a time. Rest your head on the opposite forearm or on a prop, then switch sides.

Another option is to keep the chest on a bolster and focus less on depth and more on steady breathing.

Deeper Variation

If your shoulders and neck feel comfortable, you may allow the chest to move closer to the floor.

Some students bring their chin toward the floor and look forward, but this can strain the neck. If you try this version, keep the hold shorter and come out if the neck feels compressed or tense.

You can also place blocks under the forearms and bring the palms together. This creates a stronger stretch through the shoulders and upper arms.

For Yin Yoga, deeper is not automatically better. The best version is the one you can stay in without forcing the shoulders, neck, or lower back.

kevin parenteau doing yoga pose Puppy Pose (Uttana Shishosana) for shoulder pain. Kevin Parenteau Yin Yoga. anahatasana vs uttana shishosana. melting heart yoga pose
Blocks under the forearms adds depth to the Melting Heart Pose

Muscles, Joints & Target Areas

Anahatasana primarily engages the shoulders, chest, spine, and upper back.

Primary target areas:

  • Shoulders
  • Upper back
  • Middle back
  • Chest
  • Ribs
  • Spine
  • Arms

Common anatomical focus:

  • Shoulder joint
  • Humerus and upper arm
  • Thoracic spine
  • Lumbar spine
  • Chest and pectoral muscles
  • Latissimus dorsi
  • Triceps
  • Intercostal muscles
  • Neck and upper back, depending on head position

In Yin Yoga, the longer hold gives the body time to settle into the pose. The emphasis is not on pushing the chest down but on finding a supported position in which the shoulders, spine, and front body can respond slowly.

Beginner Tips for Practicing Anahatasana

Keep your hips above your knees. If you sit back toward your heels, you are moving closer to Child’s Pose.

Support your head before your neck starts to strain.

Move your arms wider if your shoulders feel pinched.

Use a bolster under the chest if the pose feels too intense.

Keep your breath natural. If breathing feels restricted, reduce the depth of the pose.

Come out slowly. After several minutes, the shoulders and spine may need a moment to adjust.

Anahatasana should feel strong but manageable. If you feel sharp pain, tingling, numbness, or pressure in the neck, change the setup or come out.

How Long Should You Hold Anahatasana?

In a Yin Yoga practice, Anahatasana is commonly held for 3 to 5 minutes.

Beginners can start with 1 to 2 minutes, especially if the shoulders, neck, or knees feel sensitive.

If you are resting on the chin or using a deeper variation, keep the hold shorter and pay close attention to the neck.

More experienced students may stay longer if the pose remains steady and the breath stays easy. Longer holds are unnecessary if the body is already providing clear feedback.

Use a timer so you can settle into the pose without watching the clock.

When to Practice Anahatasana

Anahatasana works well when you want to focus on the shoulders, chest, spine, and upper back.

After gentle warm-up movements such as Cat-Cow or Child’s Pose, to prepare the spine and shoulders.

In the middle of a Yin Yoga sequence, when working with backbends or chest-opening poses.

Before deeper backbends such as Sphinx, Seal, Supported Bridge, or Saddle.

After forward folds, such as Caterpillar or Butterfly, to bring the spine into a different shape.

It can also be practiced on its own when your shoulders, upper back, or chest feel tight, and you want a slow, supported stretch.

Counterposes for Anahatasana

After Anahatasana, give your shoulders and spine a neutral pause before moving on.

Good counterposes include:

Child’s Pose: With knees together, sit the hips back toward the heels and let the spine round gently.

Lying on the Belly: Slide forward and rest on your stomach with your head turned to one side or supported by your hands.

Caterpillar Pose: A gentle seated forward fold can help round the spine after the backbend.

Reclining Twist: A supine twist can help the spine settle after working in extension.

Stay in your counterpose for 30 seconds to 1 minute before continuing.

Related Yin Yoga Poses

If you enjoy Anahatasana, these related poses may also be useful:

  • Child’s Pose: A grounding forward fold that can be used before or after Anahatasana.
  • Sphinx Pose: A gentle Yin backbend that opens the front body with support from the forearms.
  • Seal Pose: A stronger backbend variation that increases spinal extension.
  • Supported Bridge Pose: A reclined backbend that supports the pelvis while opening the front body.
  • Saddle Pose: A deeper front-body stretch that works the thighs, hip flexors, and spine.

These poses can be linked together for a Yin Yoga sequence focused on the spine, shoulders, chest, and front body.

Anahatasana FAQ

What is Anahatasana in Yin Yoga?

Anahatasana is a kneeling Yin Yoga backbend where the hips stay above the knees while the arms reach forward and the chest softens toward the floor. It is also commonly known as Melting Heart Pose.

Melting Heart Pose is commonly known in Sanskrit as Anahatasana. The pose name is connected to Anahata, the heart chakra, which is why Yin Yoga teachers often refer to it as Melting Heart Pose.

Anahatasana and Puppy Pose are closely related and often look very similar. In Yin Yoga, Anahatasana or Melting Heart Pose is usually held longer and practiced with a softer, more passive intention. Puppy Pose, or Uttana Shishosana, is often taught more actively in other yoga styles.

Anahatasana can help open the shoulders, chest, ribs, upper back, and spine. In Yin Yoga, it is also commonly associated with the Urinary Bladder meridian, and depending on where the stretch is felt, the Stomach, Spleen, Heart, and Lung meridians.

Most students can hold Anahatasana for 3 to 5 minutes in a Yin Yoga practice. Beginners may prefer 1 to 2 minutes at first. If you are resting on the chin or the neck feels sensitive, keep the hold shorter or use support under the head.

Yes, Anahatasana can be beginner-friendly when it is supported. Use a bolster under the chest, a blanket under the knees, and a block under the forehead if needed. The pose should feel steady and supported, not forced.

First, reduce the intensity. Support your chest with a bolster, move your arms wider, bend your elbows, or support your head. If you feel sharp pain, tingling, numbness, or strain in the neck or shoulders, come out and choose a gentler variation.

Anahatasana is a simple but strong shape. With the right support, it can be a useful way to work with the shoulders, spine, chest, and upper back without forcing the body. Let the pose be steady, supported, and quiet enough that your breath can stay easy.

Reviewed & updated June 24, 2026 by Kevin Parenteau, ERYT & YACEP

Practice Yin Yoga with us

Join Bernie Clark and Diana Batts for their weekly live online Yin Yoga Classes, or practice with their recordings. Available in the Welcome to the Yinside Subscription. 

Explore Welcome to the Yinside
Picture of Kevin Parenteau
Kevin Parenteau
Kevin is the Founder and CEO of Asana at Home Online Yoga. He is a long-time Ashtanga and Yin Yoga Practitioner. Vipassana Meditator, Yoga teacher, and all-around Yoga Nerd. Writes on Yoga Asana Practice, Meditation, Chakras, Yoga Education, and Philosophy
All Posts
Free Online Yoga Videos

Latest Yoga Pose Articles

You Love Yoga, We Love Yoga—Let’s Stay Connected

Get yoga tips, a little inspiration, and friendly emails—because yoga is better with friends.

🔒 No spam. No selling your data. Ever.

Scroll to Top

Free Morning Yoga Videos You Can Do at Home

5 short gentle sessions to stretch, relax, and start your day calmly.