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Anahatasana (aka Melting Heart Pose) Benefits:

  • Anahatasana is a nice backbend for the upper and middle back
  • It will also open shoulders
  • Softens the heart.


  • If you have a bad neck, this could strain it.
  • Be aware of any tingling in the hands or fingers! This is often a sign that a nerve is being compressed, and if we continue to compress it, we may permanently damage it. Adjust the arm and hand positions or skip the pose entirely if you feel tingling.

Getting Into the Anahatasana Pose:

  • On your hands and knees, walk your hands forward, allowing your chest to drop toward the floor. Keep your hips right above your knees. If possible, keep your hands shoulder-width apart.

Melting Heart Pose – Alternatives & Options:

  • If shoulder pain prevents the arms from going overhead, move them further apart.
  • If you’re flexible, you can bring the chin to the floor and look ahead, which could strain the neck.
  • If knees are uncomfortable here, place a blanket underneath them.
  • Toes can be tucked under
  • The chest can be rested on a bolster (allowing the body to relax).
  • You can do an Anahatasana pose with just one arm forward at a time, resting the head upon the other forearm.

Coming Out of the Anahatasana Pose:

  • Either move back into Child’s Pose or slide forward onto your belly.

Melting Heart Counter poses:

  • Lying on your stomach or in a Child’s Pose can be nice here. Since this posture is a backbend, Child’s Pose is a better choice for a counterpose because it is a mild forward fold.

Meridians & Organs Affected by Anahatasana:

  • Compression along the spine stimulates the Urinary Bladder lines.
  • If you feel the stretch in the chest, your Stomach and Spleen lines are stimulated.
  • This posture can juice the arm meridians, especially the Heart and Lung lines.

Joints Affected by Melting Heart Pose:

  • Excellent compression for the upper back
  • Mildly stresses the lower spine
  • Shoulder/Humerus joint.

Recommended Hold Times:

  • Three to five minutes
  • If you are resting your chin on the floor, the hold may need to be shorter. Carefully watch the sensations in your neck.

Similar Yang Asanas:

  • Half Down Dog (aka Puppy Dog).

Anahatasana (Melting Heart Pose) Other Notes:

  • Doing this pose after a series of lower back bends is nice.
  • It can be used as a gentle warm-up to deeper backbends.
  • You may reach a compression point if you feel pinching in the back of your shoulders. Abducting the arms (moving them farther apart) may release this.



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