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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.)  Bhujangasana (Cobra Pose)
This pose is best known for its ability to help with back pain, while strengthening the spine and back muscles, and opening the chest. It also heals the body of disease and awakens Kundalini, the divine cosmic energy that fosters self-realization.

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Steps to do the pose:

  • Begin on your belly with your feet hip-distance apart and your hands beside your ribs.
    Extend your big toes straight back and press down with all ten toenails to activate your quadriceps.

  • Rotate your inner thighs toward the ceiling to broaden the lower back.

  • Pressing down lightly with your hands, start to lift your head and chest, rolling your shoulders back and down.

  • Keep the back of your neck long and focus on lifting your sternum instead of lifting your chin.

  • Straighten your arms while keeping your shoulders remaining away from your ears. Keep at least a slight bend in your elbows.

  • To exit the pose, release back to your mat.

  • Repeat for 3 min.

2.) Matsyasana (Fish Pose)
This pose is a chest opening posture commonly used as a counter pose to Shoulder Stand. The yoga pose has many benefits, including breathing deeply to improve respiratory ailments. The pose gets its name from the Sanskrit words, matsya, meaning fish and asana, meaning pose.


Steps to do the pose:

  • Sit in Sukhasana and hands relaxed alongside your body.

  • Keeping legs in Sukhasana pose, hold your feet with your hands, and start to lie down.

  • Breathing in, lift your head and chest off the ground.

  • Keeping your chest elevated, lower your head backward and touch the top of your head to the floor.

  • With your head lightly touching the floor, press your elbows firmly into the ground, placing your weight on your elbows and not on your head. Lift your chest up from in-between the shoulder blades. Inhale. Press your thighs and legs to the floor.

  • Hold the pose for as long as you comfortably can, taking long, deep breaths. Relax in the posture with every exhalation.

  • Once complete, lift your head off the ground, lower your torso and head to the floor and relax. 

  • Repeat for 3 min.

Pranayama Associated With Anahata Chakra

Anahata Chakra Pranayama

This type of breathing is mostly helpful to activate Anahata Chakra and hence the feelings of love, hope, compassion, confidence, and forgiveness are activitated.

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 

  • Close your eyes and begin to lengthen your inhales and your exhales.

  • Bring awareness to the place between your shoulder blades.

  • Place your tongue on the roof of your mouth.

  • Inhale slowly and draw the breath up from the back of your heart to the top of your head.

  • Exhale slowly, release your tongue and draw the breath down from the top of your head to the front of your chest.

  • Continue this loop for min 2 minutes.

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; the Padma or Lotus Mudra, Prana 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.​​

Prana Mudra

On each hand, bend the little and ring finger to touch the tip of the thumb. With the ring and middle fingers stretched straight.

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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