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Focus on the shoulders and chest asana practice

An asana sequence to focus on the shoulders and chest and release tension from these areas.

‚ÄčThe shoulders and chest are very important areas to focus on during our asana practice. Both can hold plenty of physical tension, as well as mental and emotional. When we experience too much worry and stress, these can often manifest as tightness in the shoulders and the neck area. This also affects our overall body posture. The shoulders may hunch the inward from feeling too much pressure which also closes the chest area. This will affect the breathing and out mood, experiencing sensations of being closed off emotionally, feeling tired and lower energy levels.

Energetically, the two areas mentioned are part of Anahata, the heart chakra. This energy channels is the space of unconditional love, acceptance, compassion and trust. When the heart space is open, we are also open to experience life with a sense of love, kindness and joyfulness. We become more accepting of our physical self and of others, without judgement or any cold feelings such as hatred, anger and frustration.

This yoga practice sequence focuses primarily on asana variations which open the chest and shoulders. Start the practice with some joint mobilisation and some rounds of Surya Namaskar (sun salutations). Hold each of the asanas for 3-5 breaths and focus the mind on the chest area to expand and open with each inhalation. End the practice with Savasana and relax the body and mind.


Adho Mukha Svanasana
Ashta Chandrasana
Utthita Parsvakonasana
Parivrtta Parsvakonasana
Utthita Balasana