Supported Chest-Opening Yoga Flow
Move from a supported reclining chest opener through floor backbends, standing chest work, and two runner's-lunge sequences.
ORIGINAL VIDEO
10 Minute Heart Opening Yoga | Yoga | Gaiam
The source is a continuous narrated yoga sequence. A local Whisper transcript, source chapters, and a reviewed ten-frame contact sheet establish the exercise order and practice windows.
Original video: Gaiam · YouTube↗PLAN STEPS
Follow in order
Each step shows the movement, dose, and estimated time. Complete demonstrations, phase pacing, and detailed guidance remain in the app.
- 01Supported Reclining Chest Openerabout 1.5 min
Recline over the supported bolster, support the head, and let the arms open comfortably.
- 02Child's Pose to Downward Dogabout 45 sec
Settle into Child's Pose, then lift into Downward-Facing Dog.
- 03Plank to Sphinx or Sealabout 1.2 min
Move through plank to the belly, lift into Sphinx or Seal, then return to Downward Dog.
- 04Half Lift, Fold, and Riseabout 30 sec
Walk forward, lengthen halfway, fold, and rise to standing.
- 05Clasped Chest Opener and Right-Side Openingabout 55 sec
Clasp the first grip behind the back, fold with the arms overhead, then place the hands at the left hip and bend left.
- 06Reverse-Grip Chest Opener and Left-Side Openingabout 55 sec
Reverse the hand grip, repeat the chest opener and fold, then place the hands at the right hip and bend right.
- 07Runner's Lunge Chest Opener — Left Leg Backabout 35 sec
Step the left foot back, lower the knee, and lift the chest with the hands behind the head.
- 08Knees-Down Cobra to Downward Dogabout 30 sec
Lower through a knees-down plank, lift into Cobra, and press back to Downward Dog.
- 09Standing Cactus Chest Openerabout 20 sec
Rise to standing and draw the elbows into cactus arms to open the chest.
- 10Runner's Lunge Chest Opener — Right Leg Backabout 35 sec
Step the right foot back, lower the knee, and lift the chest with the hands behind the head.
- 11Plank Backbend to Downward Dogabout 35 sec
Move through plank or a knees-down variation, take a comfortable backbend, and return to Downward Dog.
- 12Final Standing Chest Reachabout 15 sec
Rise to standing and finish by reaching the arms back as the chest lifts.
If TinyRep is installed, open and preview this plan directly in the app. You can also download the .trp file for manual import.
SAFETY
Choose comfort and control first
This flow includes backbends, lunges, and plank transitions. Use the knees-down option, reduce backbend depth, and add knee padding as needed. Stop for pain, numbness, tingling, or dizziness.
TinyRep is not a medical device and does not diagnose, treat, or prescribe rehabilitation.