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Medium Tier

Chest Opening - Medium

An intermediate chest expansion workout featuring active holds and heart openers like camel and wild thing.

Focus Area Deep Heart Openers & Core Stability
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

Upward Dog

Urdhva Mukha Svanasana
300s

A powerful backbend that opens the chest and throat while strengthening the arms, shoulders, and spine.

Alignment Cues

  • Press the tops of your feet and palms firmly into the mat.
  • Lift your thighs and knees completely off the floor.
  • Broaden across your collarbones, drawing shoulders back.
  • Gaze straight ahead or slightly upward, keeping neck long.
Vocal Cue:

"Press into your hands and tops of feet, lift your thighs off the mat, roll your shoulders back, and expand your chest forward."

Upward Dog
02

Camel Pose

Ustrasana
300s

A deep kneeling backbend that stretches the entire front of the body, opening the chest and abdomen.

Alignment Cues

  • Kneel with knees hip-width apart, hips stacked over knees.
  • Place hands on lower back, fingers pointing down, for support.
  • Lift through the chest before leaning back to reach for heels.
  • Press hips forward to maintain alignment over knees.
Vocal Cue:

"Kneel tall. Lift your chest, arch back, and reach your hands down to your heels. Press your hips forward to keep them stacked over knees."

Camel Pose
03

Bow Pose

Dhanurasana
300s

An energizing backbend that opens the chest, stretches the abdomen, and strengthens back muscles.

Alignment Cues

  • Lie on stomach, bend knees, reach back to hold outer ankles.
  • Inhale to kick shins actively back and up, pulling chest off mat.
  • Keep knees parallel and aligned, hip-width apart.
  • Gaze slightly forward and upward, breathing deeply.
Vocal Cue:

"Bend your knees and hold your ankles. Inhale, kick your legs back to pull your chest off the ground, opening your shoulders."

Bow Pose
04

Wild Thing

Camatkarasana
300s

An ecstatic backbend and chest opener that stretches the throat, chest, and shoulders while strengthening the arms.

Alignment Cues

  • From Side Plank, step the top foot behind you on the ball of the foot.
  • Extend the top arm overhead, reaching toward the front.
  • Press hips high and arch the back, opening the chest.
  • Keep the supporting arm strong and shoulder stable.
Vocal Cue:

"Step your top foot behind you, press your hips high, and extend your top arm overhead. Open your chest completely to the sky."

Wild Thing