Backbends in yoga are more than just postures—they are an invitation to expand beyond fear, deepen the breath, and shift into a state of openness and trust. Many people experience resistance when practicing heart openers, and for good reason. These poses ask us to lift our chest, expose our heart, and step into vulnerability, both physically and emotionally.
In this post, we’ll explore how heart-opening yoga poses affect the nervous system, why they can bring up emotions, and how to practice them safely. Plus, tune into the embedded podcast episode for an in-depth discussion on how backbends stimulate the parasympathetic nervous system and enhance breath capacity.
🎧 Listen to the full podcast episode here:
The Science of Heart Openers & The Nervous System
From a nervous system perspective, backbends help create a parasympathetic shift—activating the body’s ability to relax, restore, and recover. Many of us spend our days hunched forward, whether at a desk, looking at a phone, or driving. This posture signals to our brain that we are in a protective state. Heart openers do the opposite—they tell the body, it’s okay to open up and take up space.
How Backbends Affect the Nervous System:
✔️ Stimulate the vagus nerve, promoting relaxation and emotional balance
✔️ Counteract poor posture and open up tight chest muscles
✔️ Increase circulation to the spine, improving flexibility and mobility
✔️ Enhance deep breathing, signaling safety to the brain
💡 Try this: Take a deep breath while slouching forward. Now, roll your shoulders back, lift your chest, and take another breath. Notice how much deeper and more expansive it feels? That’s the power of heart openers!
Why Heart Openers Can Feel Vulnerable
Backbends don’t just stretch muscles—they open the heart center, or Anahata Chakra, which governs emotions like love, compassion, and trust. If you’ve ever felt anxious or exposed in poses like Camel Pose (Ustrasana) or Wheel (Urdhva Dhanurasana), you’re not alone.
When we feel emotionally guarded or fearful, the body contracts—shoulders round forward, breath becomes shallow, and we instinctively close off the heart space. Backbends challenge this protective response by encouraging openness.
💡 If you struggle with heart openers, ask yourself:
- Where am I holding tension in my chest and shoulders?
- Do I feel resistant to opening up—physically or emotionally?
- Can I soften into this shape instead of forcing it?
How to Practice Heart Openers Safely
If backbends feel overwhelming, it’s important to approach them gradually. Here are some ways to build strength and flexibility while keeping the nervous system regulated:
🔹 Start Small – Begin with gentle heart openers like Cobra (Bhujangasana) or Supported Fish Pose.
🔹 Use the Breath as Your Guide – If your breath feels restricted, ease out of the pose.
🔹 Engage the Back Body – Strengthening the upper back and core supports the opening of the front body.
🔹 Use Props – A bolster under the spine can create a supported, restorative heart opener.
🔹 Focus on Trust, Not Depth – It’s not about how deep you go—it’s about how much you can relax and surrender into the shape.
Heart-Opening Yoga Poses to Try
If you’re ready to explore heart openers, try these poses with mindfulness:
🧘♀️ Cobra Pose (Bhujangasana) – Strengthens the back and gently lifts the heart
🧘♀️ Bridge Pose (Setu Bandhasana) – A gentle backbend that activates the glutes and opens the chest
🧘♀️ Camel Pose (Ustrasana) – A deep heart opener that challenges vulnerability
🧘♀️ Wheel Pose (Urdhva Dhanurasana) – A powerful expansion of the heart and lungs
🧘♀️ Supported Fish Pose – A restorative heart opener that allows the nervous system to relax
Final Thoughts: Expanding Beyond Fear
Heart openers are an invitation to breathe deeper, trust more, and soften into expansion. Whether you love backbends or find them challenging, approaching them with awareness can help shift both your physical and emotional state.
💙 What’s your experience with heart openers? Do you feel resistance or freedom? Drop a comment below and let’s continue the conversation.
📌 Don’t forget to listen to the full podcast episode for deeper insights!
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