The Fourth Chakra, our heart center, is related to the upper spine and sternum. This is the pathway to the higher centers, joining the lower triangle — rectum, sex organ, navel — and the higher triangle — throat, third eye, crown. It is the center of compassion, forgiveness, and love.
When the heart is open we are willing to give unconditionally to others, which attracts good to us. The gland here is the thymus.
People who walk with shoulders bent forward are protecting their heart. Good posture with shoulders back physically and psychically opens your heart. In all you do, whether personally or professionally, putting your heart into it will fulfill you.
Hearts that have been hurt repeatedly store much grief. This grief, though sometimes frightening and painful, can be released over time, opening you to a world of non-resentment and love.
Our element here in the Fourth Chakra is Air.
5 Postures to Open Your Heart (Fourth Chakra)
1. Spine Twist
Sit cross-legged with your fingers on your shoulders, thumbs in back, arms parallel. Begin to inhale left and exhale right, letting the head move with the body, moving as quickly as you can. If you get light-headed, make sure you breathe deeply and relax. In the rare occasion that you feel close to passing out, take a break.
2. Sternum Spine Flex
Have your body in the same position as above. Inhale to press your head, neck, and shoulders back, exhale to press it all forward. Do this as quickly as possible.
3. Thyroid Stimulator
Sit cross-legged, hold onto opposite shoulders, head tilted down. Hold up to 31 minutes (build up gradually). Body is in same position as the forward position of Sternum Spine Flex except the hands are on the opposite shoulders. Keep spine straight — no slouching!
4. Heart Opener
Hold your arms straight out to the side, palms facing up. Hold this for up to 7 minutes. Let the grief flow through your arms. Straighten arms as if someone was pulling on them. To feel energy generated, bring arms slowly forward and slowly out to the side, then forward one more time, let palms face but not touch and feel the energy between the palms. Bring hands into sternum and finally join in prayer pose to balance energies of left and right side of the body.
5. Heart Healing Meditation
Hold your hands 6 inches apart, 2 to 3 inches in front of your sternum, palms facing each other, eyes closed and focused at the brow point (third eye). Mentally focus on the space between your hands, feel whatever comes up, and let your heart heal.
If you’d like individualized instruction for this or any other yoga or meditation practice, book your personal yoga retreat at Sewall House Yoga Retreat in northern Maine today.
Check out the other excerpts from Clearing Your Chakras.
Want to learn more about your chakras?
Join us at Sewall House in 2025 for a special retreat called A Journey Through the Chakras!
