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Anahata Chakra

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Anahata is the heart chakra. The heart chakra is the “bridge” between the three lower chakras of foundation and the three higher chakras of spiritual resonance. Anahata rests in the center of the chest, close to the heart, vibrating “I love” out to the universe. We cultivate compassion, empathy, acceptance, forgiveness, and relationships with others in Anahata. A balanced heart chakra experiences joy, healing, and self-love. 

In tandem with the heart, lungs, and upper extremities, Anahata, the heart chakra, controls blood pressure, circulation, and the health of its coordinating organs. When Anahata is out of balance one might experience trouble breathing, high blood pressure, or poor circulation to the arms and hands. An imbalanced heart chakra can also affect emotions causing feelings of distrust and unworthiness, manipulative behavior, and codependency.


The heart chakra is located in the central channel of the spine near the heart, with its kshetram.


Anahata is represented by a lotus flower with twelve petals. Inside there is a smoky region at the intersection of two triangles, creating a shatkona. The shatkona is a symbol used in Hindu Yantra, representing the union of male and female. Specifically, it is meant to represent Purusha (the Supreme Being) and Prakriti (Nature). The deity of this area is Vayu, who is smoke-like and four-armed, holding a kusha and riding an antelope (this chakra's animal).

Asana Associated with Anahata Chakra

1.) Seated Backward Bending 
This pose will allow you to breathe fully while expanding your chest area. It also helps to release pressure from your heart area from emotions and fear. It is a very effective pose to help you relax fully and feel light. 

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Steps to do the pose:

  • Sit on the floor with your legs spread out in front of you. While you do this, your arms should be on the sides with your palms on the floor.

  • Now keep your palms on the back 

  • Now drop your head back and push your chest cavity out

  • Stay there and take a long breath in, breath out

  • Now chant ’YAM’ (long chanting)

  • Now lift your head and relax your hands, and allow your breath to become normal

  • Repeat this 2-3 times

2.) Sukhasana Variation Side Bend with Stool 
This pose helps to strengthen the spine making room for space between the vertebrae. The active use of the abdominal muscles also helps to strengthen the core muscles, thus acting as an overall body workout. This creates a motion of 'Squeeze and Release' on the organs, which increases their effectiveness once the flow of the blood takes place. 

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Steps to do the pose:

  • Sit in sukhasana (cross-legged pose)

  • Now take a stool and keep it on your left side, and put your left arm on it

  • Now slowly stretch your right arm to your top left and bend with it, while looking up

  • Be careful that while lifting your right arm, your right buttock stays on the floor and does not lift up

  • Now stay in this pose, take a long breath in and out, again take a long breath in and chant ’YAM’ (long chanting)

  • Slowly release and come to a relaxed seated position, let your breath become normal

  • Repeat on the same side 2-3 times and then repeat the same on the other side

3.) Sukhasana Variation Forward-Bending with Stool

This pose tones the pelvic floor muscles strengthens the back muscles, and separates the individual vertebrates from each other, releasing pressure off the discs which otherwise can give rise to various forms of backaches. It also helps open the sides of the body, creating more space for ribs to expand laterally, which further helps in the functioning of the lungs, thereby increasing its capacity.

Seated forward bend - malinie.png

Steps to do the pose:

  • Sit in sukhasana (cross-legged pose)

  • Now take a stool and keep it in front of you at a small distance, and put both your palms on it 

  • Now slowly stretch forward to let your spine stretch, while looking down at the floor

  • Adjust the distance of the stool according to your body, so that your spine can stretch completely, each vertebra should be able to be open

  • And then push your hips back without lifting them from the floor

  • Make sure your right arm to your top left and bend with it, while looking up

  • Be careful that while lifting your right arm, your right buttock stays on the floor and does not lift up

  • Now stay in this pose, take a long breath in and out, again take a long breath in and chant ’YAM’ (long chanting)

  • After chanting just rest in the same pose for a while, and allow your breath to massage this area, it is very compulsory to just be there for some time

  • Slowly release and come to a relaxed seated position, let your breath become normal
    Repeat this 2-3 times

Pranayama Associated With Anahata Chakra

Thoracic Breathing

This type of breathing is mostly helpful to create awareness in how we breathe and as a stepping stone to learning yogic breathing. It is the common way many of us breathe which expends more energy than abdominal breathing.

Steps to do the pose:

  • Sit comfortably with your spine erect. Place your hands on the knees with palms open to the sky. 

  • Take a deep breath in, breath out 

  • Focus on the thoracic area/region of your body

  • And now as you breathe in assume that there is a ballon in that area and you’re filling that ballon

  • And, when you breathe out assume that you are allowing the air to just come out of the ballon

  • Repeat this 11 to 21 times.

  • After completing the round, relax with your eyes closed and observe the sensations in your body.

Benefits of Thoracic Breathin

  • The breath will become light and comfortable, and you will be able to use maximum muscle around the chest area

  • You are stretching your lungs with inhalation and with exhalation you contract them, this opens up the heart chakra and utilizes the lungs to their fullest capacity

  • It also helps to massage the internal organs as well as helps to slow the heart rate and calm the nervous system.

Note for Thoracic Breathing

As with learning anything new, the first few times you practice diaphragmatic breathing, it may be difficult. Take a couple of minutes each day to practice this new skill, which offers many benefits to your overall health and can help you relax. 
If you have a condition like COPD, asthma, or anxiety, talk to your provider about diaphragmatic breathing to see if it’s right for you.


Mudra Associated With Anahata Chakra


A mudra is a sign or hand gesture that has been known to affect different parts of the body by engaging the nerve endings in our fingertips. Mudras direct energy flow from the fingers to the brain and help the body communicate with itself. Some heart opening mudras include;  Padma or Lotus Mudra, Apana Vayu Mudra, and Ganesha Mudra.

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Ganesha Mudra

To practice Ganesha Mudra, place your left-hand palm up in front of your chest and bend the fingers inward. Place your right hand over the top of the left, so that the palms face each other and the fingers grasp together.​​

Apana Vayu Mudra

On each hand, bend the pointer finger to touch the ball of the thumb. Touch the tip of the thumb with the tips of the middle and ring fingers and extend the pinky fingers outward.

Lotus Mudra

Begin with the hands at Anjali Mudra (prayer pose), keep the thumbs and pinky fingers and the bottoms of each palm touching and flower open the rest of the fingers.

Beej Mantra & Association with Deity


The seed syllable is the dark-grey mantra "yam". In the Bindu (or dot) above the syllable is the deity Isha. Isha is bright white or blue in color. He has either one or five faces, with three eyes on each face. He may have two, four, or ten arms. He is clad in a tiger skin, holds a trident and drum, grants blessings, and dispels fear. His shakti is Kakini, which is shining yellow or rose-colored. She has a number of variations: one, three, or six faces; two or four arms; and holds a variety of implements (occasionally a sword, shield, skull, or trident). She is seated on a red lotus.

Color Associated With Anahata Chakra


Anahata glows green and can even vibrate up to pink when fully activated. One of the best ways to open the heart chakra using the color green is through plants! Not only are we surrounded by the color green, but we are also actively sending love to plants as we care for them. If you aren’t yet a plant parent, start small.

Try a simple vine-like arrowhead plant – all they need is a little water every few days and a nice sunny spot to flourish. As the vines grow, snip them and report. Want to share the love? Gift your snippings to friends and family.

Food Associated With Anahata Chakra


Green foods are the best way to nourish the heart chakra. Apples, kiwi, and green grapes are awesome fruits for Anahata. You can also enjoy green leafy vegetables to open the heart chakra. A quick go-to is a massaged kale salad.

Place a few handfuls of kale into a mixing bowl then sprinkle a bit of lime juice over top. Using your hands, gently squeeze the lime juice into the kale while breaking it into bite-sized pieces.

Top with avocado, thinly sliced celery, cucumber, green apples, and fresh herbs like cilantro, and parsley. Drizzle on your favorite dressing and enjoy!

Affirmation Associated With Anahata Chakra


Reciting an affirmation changes our personal narrative and creates a new pattern of vibration for our lives. Choose one from the following affirmations of Anahata Chakra - 

  •  I forgive myself for my mistakes and I grow from them.

  •  I accept myself and I love myself.

  •  I love myself unconditionally.

  •  My heart chakra is open.

  •  I am fully open to giving and receiving love.

  •  My heart is free from past hurt.

  •  I am united with all beings.

  •  It is safe for me to feel love and be loved.

  •  I am grateful for all of my blessings.

  •  I choose to see myself and others in a passionate light.

  •  I deeply and completely love and accept myself.

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