Lauren HollandBy Lauren Holland

Updated November 2026

Open heart yoga poses are backbends and chest openers that lift the sternum, widen the collarbones and counter the rounded shoulders most people develop from desk work and phone use. This guide walks you through six poses, how to set them up safely and a short sequence you can practice in about 15 minutes. You do not need advanced flexibility to start, only patience and attention to your lower back.

What Open Heart Poses Do for Your Body

Most of the day, the front of the chest stays shortened while the upper back rounds forward. Open heart poses reverse that pattern. They lengthen the pectoral muscles and the front of the shoulders, encourage the upper back to extend, and create room for deeper breathing. Many people notice the effect most when they sit at a keyboard afterward and find their shoulders settle back on their own.

Shopping for one? See our guide: Seated Yoga Poses for Beginners: 5 Best Picks Compared (2026).

Six Open Heart Yoga Poses to Start With

1. Supported Bridge

Lie on your back with knees bent and feet flat. Lift your hips, slide a yoga block under the sacrum at its lowest setting, and rest there for one to three minutes. Keep the neck long and the jaw soft.

2. Cobra

Lie prone with palms under the shoulders and elbows close to the ribs. Press the floor away and lift the chest only as far as the lower back stays comfortable. Hold for three to five breaths.

3. Sphinx

Rest on the forearms with elbows under the shoulders. This is gentler than cobra and a good first backbend for stiff lower backs.

4. Thread the Needle with Arm Extension

From hands and knees, slide one arm under the body and rest the shoulder on the floor. Then reach the opposite arm forward and up. Repeat on both sides for five breaths each.

5. Puppy Pose

From hands and knees, walk the hands forward and let the chest sink toward the floor while the hips stay over the knees. Hold for five to eight breaths.

6. Reclined Hero Pose with a Bolster

Sit between your heels, then lower back over a bolster or rolled blanket placed lengthwise along the spine. Support the head if needed. Stay for two to three minutes.

A Simple 15-Minute Open Heart Sequence

  1. Supported bridge, 2 minutes.
  2. Sphinx, 5 breaths.
  3. Cobra, 3 rounds of 4 breaths.
  4. Thread the needle with arm extension, 5 breaths per side.
  5. Puppy pose, 6 breaths.
  6. Reclined hero over a bolster, 3 minutes.
  7. Rest in child’s pose for 1 minute.

Setup and Equipment Tips

Blocks and bolsters make these poses accessible for most bodies. A folded blanket under the knees in cobra or sphinx protects sensitive joints. Place the bolster so the top edge sits near the shoulder blades, not the neck.

Prop Best used for
Yoga block Supported bridge, lifting the floor under the hands
Bolster Reclined hero and restorative chest opening
Folded blanket Knee padding and head support
  • Cork or foam yoga blocks give stable height for supported bridge and lifting under the hands. View on Amazon
  • A firm bolster holds its shape under the spine during long reclined holds. View on Amazon
  • A thick non-slip mat adds cushioning for the wrists and knees in cobra and puppy pose. View on Amazon

Common Mistakes and Tips

  • Pinching the lower back in cobra. Lift the chest with the upper back, not by compressing the lumbar spine.
  • Shrugging the shoulders toward the ears. Draw the shoulder blades down the back gently.
  • Holding the breath. Keep breathing slowly, since the poses work best when the ribs can expand.
  • Forcing depth on tight days. Use props and shorten the hold.
  • Skipping warm-up. Five minutes of gentle cat-cow before backbends makes a noticeable difference.

If you have a recent back, shoulder or neck injury, or a condition such as osteoporosis, check with a physical therapist or doctor before practicing backbends.

For a broader foundation, see Beginner Yoga Poses for Flexibility: 8 Easy Stretches to Start and Chest Opener with Yoga Blocks: 6 Step-by-Step Poses for Better Posture.

FAQ

How often should I practice open heart poses?

Most people find three to five short sessions per week enough to feel a difference in posture and shoulder comfort. Daily practice of two or three minutes also works well.

Are open heart poses safe for beginners?

Yes, when you start with supported versions like the bridge with a block and sphinx instead of full cobra. Stop if you feel sharp pain in the lower back or shoulders.

Can open heart poses help with desk posture?

They can counter the forward rounding that desk work encourages, especially when paired with regular breaks. Results vary, so combine them with movement throughout the day.

Conclusion

Open heart yoga poses give the chest, shoulders and upper back a useful counterbalance to daily sitting. Start with supported versions, use props generously and hold each pose only as long as breathing stays calm. Within a few weeks of steady practice, many people find their posture feels easier to maintain.

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Lauren Holland

About Lauren Holland

Lauren Holland is part of our editorial team and reviews and edits our yoga guides, checking product details against manufacturer specifications and owner feedback.