Heart Opening Poses to Lift Your Mood
Ever notice how life feels a little lighter after a good backbend? That feeling is not random.
Heart opening poses focus on opening the chest, shoulders, and front body while improving posture and supporting deeper breathing. Physically, these poses help undo all the time we spend hunched over phones, laptops, and steering wheels. Energetically, heart openers are often associated with confidence, openness, and emotional release.
Whether you are gently lifting your chest or moving into a deeper backbend, these heart opening poses show up in every Midtown Yoga class for a reason.
Cobra Pose
Cobra is an accessible heart opener that helps you ease into backbending while staying grounded.
How to get into it:
Start lying on your belly with your hands under your shoulders and the tops of your feet on the ground (toes untucked). Press lightly into your palms as you use your back muscles to lift your chest, keeping your hips and legs on the mat. Engage your legs and glutes. Keep your elbows bent and close to your ribs. Lift only as high as you can while keeping the movement smooth and supported, with your hands bearing just a little weight.
Where you’ll feel it:
Chest and collarbones
Front of the shoulders
Low back (gently)
Upward Facing Dog
Upward Facing Dog builds on the shape of Cobra, but with more strength and expansion through the whole body.
How to get into it:
From Cobra, straighten your arms (keeping just a microbend) and pull your chest forward. Press the tops of your feet into the ground to lift your hips, thighs, and knees. Gaze straight ahead so that your chin is level with the floor and your neck remains neutral.
From Chaturanga,flip the tops of your feet to the ground and pull your chest forward. Straighten your arms (keeping just a microbend). Gaze straight ahead so that your chin is level with the floor and your neck remains neutral.
Where you’ll feel it:
Chest and lungs
Shoulders and arms
Front of the hips
Spine
Bridge Pose
Bridge is a supportive heart opener that still delivers a deep stretch without putting pressure on the neck.
How to get into it:
Lie on your back with your knees bent and feet hip-width apart. Gently engage your glutes, and press into your feet as you lift your hips. You can keep your arms by your sides or clasp your hands underneath you to gently roll the shoulders open.
Where you’ll feel it:
Chest and shoulders
Hip flexors
Thighs
Spine
Camel Pose
Camel is a deep, unapologetic heart opener that asks for breath, focus, and patience.
How to get into it:
Kneel with your hips stacked over your knees. You may tuck your toes under or press the tops of your feet into the mat. Place your hands on your lower back or reach for your heels. Lift your chest up first, then lean your shoulders back while aligning your hips over your knees. Keep your head neutral or gently drop back if it feels comfortable.
Where you’ll feel it:
Chest and front body
Hip flexors and thighs
Abdomen
Spine
Reverse Plank and Reverse Tabletop
These poses strengthen the back body while opening the chest and shoulders.
How to get into them:
For Reverse Tabletop, sit with feet flat on the floor and hands behind you. Press into your hands and feet to lift your hips. If necessary, adjust your foot position so that your shoulders are over your wrists and your hips over your knees. To move into Reverse Plank, walk one foot out and then the other until your legs are straight. Lift your body into one long line from shoulders to heels.
Where you’ll feel it:
Chest and shoulders
Front of the hips
Glutes and hamstrings
Arms and upper back
Wild Thing
Wild Thing is playful, expressive, and just a little rebellious — in the best way.
How to get into it:
From Side plank, bend your top knee and step the foot behind you. Press firmly into your grounded hand as you lift your chest and reach your top arm overhead. Let the heart open toward the ceiling.
Where you’ll feel it:
Chest and shoulders
Side body
Hips
Spine
Bow Pose
Bow creates a powerful arc through the spine while combining strength and flexibility.
How to get into it:
Lie on your belly and bend your knees. Reach back to grab the outside of your ankles or feet. Powerfully press your feet into your hands as you lift your chest and thighs off the mat. Keep your gaze forward or slightly up.
Where you’ll feel it:
Chest and shoulders
Hip flexors
Thighs
Spine
Wheel Pose
Wheel is a full, expansive heart opener that energizes the entire body.
How to get into it:
Lie on your back with your knees bent and feet planted. Place your hands slightly wider than your shoulders by your ears with fingers pointing toward your shoulders. Press into your hands and feet to lift your hips and chest, straightening your arms as you rise.
Where you’ll feel it:
Entire front body
Chest and shoulders
Hip flexors
Spine
Arms and legs
Open Your Heart, Your Way
Heart-opening poses aren’t about forcing flexibility — they’re about creating space. Space to breathe deeper, stand taller, and feel more connected to yourself. You will find these poses woven throughout every Midtown Yoga class, always with options so you can meet your body where it is. Some days that may look like Cobra. Some days it may look like Wheel. Both are valid.
Ready to open up? Join us on the mat and experience heart opening poses the Midtown Yoga way.
