Melting Heart Poseअनाहतासन
Anāhatāsana — a beginner backbend that works the latissimus dorsi, chest, shoulders.
1–2MINUTES HELD
One line on the timetable. Melting Heart Pose is held 1–2 minutes, with the breath moving throughout — and it takes its place inside one of the practices posted on this site.
మూలం·YogaPath sequence data — stay times as taught·one breath ≈ 5 s at an even pace·జూలై 2026న సమీక్షించాం
How to do Melting Heart Pose
Read all of it before starting, and read the cautions further down before starting at all.
Start on all fours with the hips stacked over the knees and a blanket under the shins.
Walk the hands forward, keeping the hips exactly where they are.
Lower the chest and forehead towards the mat, letting the armpits sink.
Rest the forehead or the chin on the floor, or on a block if neither reaches comfortably.
Press the hands down, hold for a long stretch, then walk the hands back and sit onto the heels.
Hold: 1–2 నిమిషాలు. అంతసేపూ శ్వాస ఆగకుండా సాగనివ్వండి — శ్వాసను బిగబట్టుతున్నట్టయితే, ఈ రోజుకు ఈ భంగిమ ఎక్కువ.
Muscles worked
Where the effort and the lengthening land. Primary groups do most of the work; secondary groups assist or are stretched.
What Melting Heart Pose does
Described mechanically — what the movement does to muscle and joint. Not a list of conditions it treats, because a pose does not treat conditions.
- Extends the thoracic spine while the hips stay fixed, so the low back is left out of it.
- Lengthens the latissimus dorsi and the underside of the shoulders through the overhead reach.
- Broadens the chest passively without needing any back strength.
Melting Heart Pose is one of 43 backbends in this library and one of 88 poses rated beginner. Poses that extend the spine and open the front of the body — chest, hip flexors and abdomen.
Who should skip Melting Heart Pose, or change it
- Shoulder impingement — widen the hands and lower the chest less.
- Knee injury, since the shape is kneeling: pad well or take the same stretch with the hands on a chair seat.
- Pregnancy from the second trimester, where the chest cannot lower far — use a chair or a bolster under the torso.
- Neck injury: rest the forehead on a block rather than the chin on the floor.
- Wrist pain — press through the fingertips and keep the elbows lifted.
General information only — not medical advice. Some asanas are unsuitable during pregnancy, injury or specific conditions. Learn from a qualified teacher and stop if anything hurts. If you are pregnant, recovering from surgery or managing any health condition, ask your doctor before starting a practice, and learn the pose itself from a qualified teacher who can see you move.
Common mistakes in Melting Heart Pose
What tends to go wrong, and the specific correction — not "engage your core".
MistakeHips sliding back over the heels, which turns the pose into a plain forward fold.
FixKeep the hips directly over the knees the whole time — that is the whole mechanism.
MistakeChin planted and the neck cranked so the extension happens at the throat, not the mid-back.
FixRest the forehead down instead and let the sternum sink towards the mat.
How the energy figure on a yoga timetable is reached
- Nobody has measured a single asana in a metabolic cart, so no per-pose figure is published here — not by this site and not by anyone.
- The pose is matched to the nearest style of practice in the 2024 Adult Compendium of Physical Activities. Melting Heart Pose sits at code 02150, yoga, Hatha, 2.5 MET.
- That MET value is put through the standard ACSM relationship for a stated reference adult of 70 kg.
- ఫలితం అనేది దీని ఖర్చు ఆ రకమైన ఒక సాధన మీరు ఎంతసేపు సాధన చేస్తే అంతసేపటికి — ఈ ఒక్క భంగిమను పట్టి ఉంచడానికి అయ్యే ఖర్చు కాదు.
- దీన్ని మీకు తగ్గట్టు సర్దుకోండి: సంబంధం శరీర బరువుతో సరళరేఖీయంగా ఉంటుంది, కాబట్టి మీ సొంత బరువును కిలోగ్రాములలో గుణించి 70 తో భాగించండి.
kcal/min = MET × 3.5 × kg ÷ 200
= 2.5 × 3.5 × 70 ÷ 200
= 3.06 kcal per minute
అదే సాధన, గంట గంటకు
దీన్ని టైమ్టేబుల్ చదివినట్టు చదవండి: మీరు నిజంగా కూర్చునే సెషన్ నిడివిని ఎంచుకోండి, అదే ఆ సంఖ్య.
| సాధన చేసిన సమయం | 10 min | 20 min | 30 min | 45 min | 60 min |
|---|---|---|---|---|---|
| Calories | 31 | 61 | 92 | 138 | 184 |
మూలం·2024 Adult Compendium of Physical Activities·code 02150 · 2.5 MET · 70 kg రిఫరెన్స్ వయోజనుడు·జూలై 2026న సమీక్షించాం
యోగా కానివన్నీ సహా మొత్తం కార్యకలాపాల డేటాసెట్ ఇక్కడ ఉంది BurnLab.
Asked before class
How do you do Melting Heart Pose?
Start on all fours with the hips stacked over the knees and a blanket under the shins. Walk the hands forward, keeping the hips exactly where they are. Lower the chest and forehead towards the mat, letting the armpits sink. Rest the forehead or the chin on the floor, or on a block if neither reaches comfortably. Press the hands down, hold for a long stretch, then walk the hands back and sit onto the heels. Hold for 1–2 minutes.
What does Melting Heart Pose work?
Primarily the latissimus dorsi, chest, shoulders, with the spinal erectors, triceps, upper back assisting or lengthening. In mechanical terms: extends the thoracic spine while the hips stay fixed, so the low back is left out of it.
Who should not do Melting Heart Pose?
Shoulder impingement — widen the hands and lower the chest less. Knee injury, since the shape is kneeling: pad well or take the same stretch with the hands on a chair seat. Pregnancy from the second trimester, where the chest cannot lower far — use a chair or a bolster under the torso. Neck injury: rest the forehead on a block rather than the chin on the floor. Wrist pain — press through the fingertips and keep the elbows lifted. This is general information, not medical advice — if any of these apply to you, ask your doctor and learn the pose with a qualified teacher rather than from a page.
Is Melting Heart Pose suitable for beginners?
Yes. Melting Heart Pose is a beginner-level pose on this site, which means it is learnable in a first class and has a version that works for most bodies. The cautions above still apply.
How many calories does Melting Heart Pose burn?
The honest answer is that nobody has measured a single asana. The 2024 Adult Compendium of Physical Activities publishes MET values for styles of yoga, not for individual poses. Melting Heart Pose sits closest to Compendium code 02150, yoga, Hatha, at 2.5 MET — about 92 kcal for 30 minutes of that kind of practice for a 70 kg adult. Holding one pose for a minute is a rounding error either way.
Sequences that use Melting Heart Pose
The rest of the backbends on the wall
More backbends — first at the same level, then the rest of the family.
Asana names are traditional. Every step, benefit and caution on this page is written for YogaPath rather than reproduced from any book, studio or other library — see how this site is written మరియు what it is written from. General information only — not medical advice. Some asanas are unsuitable during pregnancy, injury or specific conditions. Learn from a qualified teacher and stop if anything hurts.
మూలం·Published asana references·asana names, alignment and cautions as taught·జూలై 2026న సమీక్షించాం
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