💚 Chakra Four: Heart Chakra (Anahata)

Love • Compassion • Connection

The Heart Chakra bridges the lower (physical) and upper (spiritual) chakras. Located in the center of the chest, Anahata governs love, forgiveness, compassion, and grief.

When balanced, we feel open and connected. When imbalanced, we may feel guarded or overly self-sacrificing.

Signs of Imbalance

Excess / Overactive Heart

• People-pleasing
• Lack of boundaries
• Emotional dependency

Depleted / Underactive Heart

• Isolation
• Fear of intimacy
• Holding grudges
• Upper back tension
• Shallow breathing

Movements to Balance the Heart Chakra

• Cobra or Upward Dog
• Camel Pose
• Bridge Pose
• Puppy Pose
• Thread the Needle
• Supported Heart Opener over a bolster

Encourage spacious breathing and softness in the jaw and shoulders.

Breathwork

• Anahata Breath (inhaling into chest, expanding ribs)
• 4-count inhale / 6-count exhale
• Loving-kindness meditation (Metta)

Journal Prompt

What would it look like to lead with love — toward myself first?