1. Centering (5 minutes)

• Begin in a comfortable seated position.

• Close your eyes and take several deep breaths, focusing on the rise and fall of your chest.

• Set an intention to open your heart and cultivate love and compassion.

2. Warm-Up (5 minutes)

• Cat-Cow Pose: Move through several rounds to warm up the spine and connect breath with movement.

• Child’s Pose: Rest briefly, focusing on deep belly breathing to calm the mind.

3. Standing Poses (10 minutes)

• Mountain Pose (Tadasana): Stand tall, grounding through your feet, and lift through the crown of your head.

• Warrior II (Virabhadrasana II): Open your hips and chest, extending your arms parallel to the ground.

• Extended Side Angle Pose (Utthita Parsvakonasana): Stretch one arm overhead, opening your heart towards the sky.

• Repeat on both sides, linking breath with movement.

4. Heart Openers (10 minutes)

• Cobra Pose (Bhujangasana): Lie on your belly, hands under shoulders, lift your chest while keeping your lower ribs on the ground.

• Bridge Pose (Setu Bandhasana): Lie on your back, bend your knees, and lift your hips toward the ceiling, interlacing your fingers beneath you.

• Camel Pose (Ustrasana): Kneel, thighs perpendicular to the floor, lift your chest toward the ceiling, reaching back to touch your heels.

5. Seated and Closing Poses (10 minutes)

• Seated Forward Bend (Paschimottanasana): Extend your legs in front, fold forward from the hips.

• Seated Twist (Ardha Matsyendrasana): Twist gently, placing one hand behind you and the other on your knee.

• Corpse Pose (Savasana): Lie down, arms by your sides, palms facing up. Relax deeply and focus on your breath.

6. Meditation and Closing (5 minutes)

• Sit comfortably, close your eyes, and bring your awareness to your heart center.

• Visualize a green light or a gentle breeze flowing through your heart, releasing any tension or blockages.

• Reflect on feelings of love, compassion, and forgiveness towards yourself and others.

• End with gratitude for your practice and the ability to open your heart.

Conclusion:

Practicing this heart chakra yoga flow regularly can help you cultivate a sense of openness, love, and compassion in your daily life. Focus on deep, intentional breathing throughout the sequence to enhance the flow of energy through your heart center. Allow yourself to feel and embrace the emotions that arise, fostering a deeper connection with yourself and others.