Yoga Foundations Starter Kit
Week 3- Heart Opening, Core and Balance
This week, we begin to explore the world of backbending—commonly called Heart Openers. These postures invite us to counteract the forward slump of everyday life: over laptops, steering wheels, and phones. They help lift the chest, open the front body, and create space where we often collapse.
But heart openers aren’t just physical—they can be deeply emotional too. These shapes ask us to be open, to trust, and to feel. That’s why it’s so important to approach them with care, curiosity, and self-compassion.
There’s no “perfect” backbend to achieve here. This isn’t about pushing into depth—it’s about tuning in. If a pose doesn’t feel supportive, ease off. Let your breath guide you. Your yoga practice is an inward journey, not a performance.
This week we will cover the following:
Standing Heart Pose Standing / Anahatasana
Bound Cobra / Baddha BhujangasanaÂ
Low Lunge / Anjaneyasana
Locust Pose / Salabasana
Half Moon / Ardha Chandrasana
Bow Pose / Dhaurasana
Camel / Usstrasana
This Week's Inner Focus: EMOTIONAL FIELD
How do you respond to postures that feel uncomfortable or emotionally intense? Heart-opening poses, in particular, can bring up resistance, frustration, or vulnerability—working not just on the body, but on the emotional self as well.
As you move through your practice this week, notice what arises without judgment. Be gentle with yourself and honour whatever comes up—it's all part of the human experience.
After practice, take a moment to journal what you felt and where you noticed emotion in the body. Remember, courage comes from the Latin cour, meaning heart. It takes bravery to open up and truly feel.
