Open Your Heart for Self-Love and Confidence
Tension headaches, migraines, digestive issues can all be symptoms of stress and a too busy life. It can be overwhelming with to-do lists that never end and you have little time for self-care. Stress can leave you feel drained, tense and emotionally exhausted who like to feel like this?
It’s time to stop and take time for you. What if you could release all the tension, feel more balanced and invite more energy and more love into your life?
After many years of being a pleaser and putting everyone first, I changed my priorities and put myself first. Yoga has helped me so much in stressful and challenging times and I don’t know where I would have been without it. I want to help you to have the same benefits and feel the powerful transformation it can provide.
February is the month of Valentines Day which brings my attention to heart-opening and loving kindness meditation which are fantastic ways to release stress, boost energy and cultivate self-compassion. Through mindful movement and breath, you can create space in your body and mind, helping you feel lighter, more open, and emotionally renewed.
Let’s explore how heart-opening yoga and meditation can support your well-being and bring more joy and peace into your daily life.
Open the heart sequence
This gentle yet powerful flow helps open the heart chakra (Anahata), release tension in the chest and shoulders, and cultivate self-compassion and inner confidence.
Warm-Up (5 min) – Awaken the Heart Space
1️⃣ Seated Heart-Opening Breathwork (Sukhasana with Hands on Heart) – 5 deep breaths
Sit cross-legged, place one hand on your heart and the other on your belly.
Inhale deeply, expanding the chest, and exhale, softening the heart.
Set an intention of self-love, repeating mentally: "I am enough."
2️⃣ Cat-Cow (Marjaryasana-Bitilasana) – 6 rounds
Inhale, arch the back, lift the heart & tailbone (Cow).
Exhale, round the spine, tuck the chin to chest (Cat).
Focus on moving from the heart center.
💖 Heart-Opening Flow (15 min) – Expand & Empower
3️⃣ Puppy Pose (Uttana Shishosana) – 5 breaths
From all fours, walk hands forward, keeping hips over knees.
Melt the chest toward the floor to stretch the heart space.
4️⃣ Low Lunge with Heart Opener (Anjaneyasana) – 5 breaths per side
From Downward Dog, step right foot forward.
Lift arms overhead, gently arching the back.
Option: Clasp hands behind and lift heart toward the sky.
Switch sides.
5️⃣ Cobra or Upward-Facing Dog (Bhujangasana/Urdhva Mukha Svanasana) – 3 rounds
Lie on your belly, hands under shoulders.
Inhale, lift chest, keeping elbows soft.
Open through the collarbones and feel the heart expand.
6️⃣ Camel Pose (Ustrasana) – 3 breaths
Kneel with hips over knees, hands on lower back.
Press hips forward, lift the chest, and gently arch back.
Option: Reach for heels for a deeper stretch.
7️⃣ Wild Thing (Camatkarasana) – 3 breaths per side
From Side Plank, step top foot behind and lift hips.
Open the chest and reach the top arm back.
Feel expansive and free!
🌸 Closing Poses (5 min) – Surrender & Receive
8️⃣ Reclined Butterfly with Heart Opener (Supta Baddha Konasana) – 5 breaths
Lie on your back, soles of feet together, knees open.
Place a pillow under the spine for extra heart opening.
9️⃣ Savasana with Self-Love Affirmation – 5+ min
Relax fully and place hands on heart.
Repeat mentally: "I am worthy of love. I embrace myself fully."
🌿 Final Reflection
After the sequence, take a moment to sit in stillness, feeling the openness in your heart. Carry this self-love energy into your day! 💕
Flow to Release Stored Stress (15 min) – Move & Let Go
4️⃣ Downward-Facing Dog (Adho Mukha Svanasana) – 5 breaths
Press hands into the mat, lift hips, and gently pedal the feet.
Imagine stress flowing out of the body with each exhale.
5️⃣ Low Lunge with Heart Opener (Anjaneyasana) – 5 breaths per side
Step right foot forward, lower left knee.
Inhale, lift arms, open the chest.
Exhale, release any stored emotions.
Switch sides.
6️⃣ Twisting Lunge (Parivrtta Anjaneyasana) – 5 breaths per side
From Low Lunge, twist to place one elbow outside the front knee.
Press palms together, deepening the twist.
Helps detoxify emotions stored in the gut.
7️⃣ Standing Forward Fold (Uttanasana) – 5 breaths
Let the head hang heavy, releasing tension from the neck and spine.
Bend knees slightly if needed and sway gently side to side.
8️⃣ Pigeon Pose (Eka Pada Rajakapotasana) – 5 breaths per side
Bring right shin forward, extending left leg back.
Fold over the front leg, feeling a deep hip release.
Hips store a lot of emotions—breathe into any tightness.
Switch sides.
🌸 Cooling Down (5 min) – Surrender & Restore
9️⃣ Seated Forward Fold (Paschimottanasana) – 5 breaths
Legs extended, reach forward, allowing the spine to lengthen.
Let go of tension with each exhale.
🔟 Reclined Spinal Twist (Supta Matsyendrasana) – 5 breaths per side
Lie down, hug knees in, and drop them to one side.
Stretch one arm out and gaze in the opposite direction.
Helps release tension in the spine and nervous system.
1️⃣1️⃣ Legs Up the Wall (Viparita Karani) – 3-5 min
Lie on your back with legs resting up against a wall.
This restorative pose calms the nervous system and reduces stress.
1️⃣2️⃣ Savasana with Emotional Release Affirmations – 5 min
Lie flat, arms relaxed, palms facing up (a sign of surrender).
Breathe deeply and repeat: "I release what no longer serves me. I am safe. I am at peace."
🌿 Closing Reflection
· After your practice, place your hands on your heart and take a deep breath. Let go of any remaining stress and embrace a sense of peace and self-compassion. 💕
Loving-Kindness Meditation for Mums 💖 (A Practice for Self-Compassion & Connection)
This 10-minute guided meditation is designed for mums who need a moment of self-love, peace, and emotional renewal. It helps cultivate kindness towards yourself, your loved ones, and the world.
Find Your Space
Sit comfortably with a straight spine or lie down if that feels better.
Close your eyes and take a few deep breaths, inhaling through the nose and exhaling through the mouth.
🌸 Step 1: Cultivating Self-Love
Place one hand on your heart and one on your belly.
Take a deep inhale, expanding your heart space, and exhale, releasing tension.
Silently repeat to yourself:
💗 May I be happy.
💗 May I be healthy.
💗 May I be peaceful.
💗 May I be filled with love.
Feel these words sink into your heart. Let go of guilt, stress, and expectations. You deserve love.
🌷 Step 2: Sending Love to Your Child(ren)
Visualize your child (or children) in front of you, smiling.
Imagine wrapping them in a warm, golden light of love and protection.
Repeat silently:
💛 May you be happy.
💛 May you be healthy.
💛 May you be safe.
💛 May you always feel loved.
Feel the connection between you and your child grow stronger.
🌿 Step 3: Extending Kindness to Your Loved Ones
Picture your partner, family members, close friends—anyone who supports you.
Imagine sending them the same warmth and kindness.
💚 May you be happy.
💚 May you be healthy.
💚 May you be peaceful.
💚 May you be filled with love.
Feel your heart expanding as you send love to others.
🌍 Step 4: Sending Love to the World
Now, extend this love to all mothers, all families, and all beings in the world.
Picture the earth glowing with kindness and healing energy.
💜 May all beings be happy.
💜 May all beings be safe.
💜 May all beings be free from suffering.
💜 May love and peace surround us all.
🌸 Closing the Practice
Take a deep breath in, feeling warmth in your heart.
Exhale slowly, letting go of any tension.
Gently open your eyes and take a moment of gratitude for this time you have given yourself.
💕 You are loved. You are enough. You are doing your best. 💕
