Back to Dashboard
Hard Tier

Chest Opening - Hard

A advanced heart-opening sequence with deep backbends, core-focused leg lifts, and side plank variations.

Focus Area Advanced Backbends & Shoulder Strength
Pose Count 4 Postures
Estimated Time 21 Mins
Rest Cycle 15s between

Practice Notes

  • Listen to your body. Modify poses as needed.
  • Maintain steady nasal breathing throughout.
  • Keep a water bottle and yoga block nearby.
  • Enable sound to hear active vocal instructions.
Start Workout Session

Pose Sequence (4 poses)

01

Wheel Pose

Urdhva Dhanurasana
300s

An intense backbend that opens the entire front body, stretches the spine, and builds deep shoulder and arm strength.

Alignment Cues

  • Lie on back, bend knees, feet flat. Place hands by ears, fingers pointing to shoulders.
  • Press into hands and feet, lifting to the crown of head, then straighten arms.
  • Roll inner thighs downward and press chest forward.
  • Relax your neck, letting your head hang down.
Vocal Cue:

"Place hands by your ears. Inhale, press into your hands and feet, lift your hips and chest, and straighten your arms."

Wheel Pose
02

Side Plank with Chest Opener

Vasisthasana Variation
300s

A challenging balance that combines core stability with a deep lateral chest opening stretch.

Alignment Cues

  • From Side Plank, lift the top leg and bend the knee.
  • Reach the top hand to grab the top foot or knee behind you.
  • Draw the shoulder blades together, rotating the chest upward.
  • Keep the bottom hip lifted and the supporting arm active.
Vocal Cue:

"From side plank, bend your top knee, reach back to hold your foot, and draw your shoulder back to open your chest."

Side Plank with Chest Opener
03

Reverse Tabletop with Leg Lifts

Ardha Purvottanasana Variation
300s

An active pose that strengthens the posterior chain and opens the chest while challenging balance with leg lifts.

Alignment Cues

  • Sit with knees bent, feet flat, hands behind hips, fingers pointing forward.
  • Press into hands and feet to lift hips parallel to the floor.
  • Keep chest broad and collarbones wide, lifting through the sternum.
  • Slowly lift one leg straight up, keeping hips level, then swap.
Vocal Cue:

"Press into your hands and feet to lift your hips. Keep your chest broad, and slowly lift one leg toward the sky, keeping hips high."

Reverse Tabletop with Leg Lifts
04

Extended Camel Flow

Ustrasana Vinyasa
300s

A dynamic, advanced camel variation that flows between chest opening and core-engaged transitions.

Alignment Cues

  • Kneel tall, flowing from side to side, reaching one hand to the opposite heel.
  • Extend the opposite arm up and back, tracing a wide arc.
  • Engage the core and thighs to control the transitions.
  • Keep the chest lifted and throat open throughout the flow.
Vocal Cue:

"Kneel tall. Reach one hand to your heel, sweep the other arm up and back to open your chest, then flow smoothly to the other side."

Extended Camel Flow