This article is a beginner’s guide to yoga poses for chest. We’ll also provide an easy-to-follow step-by-step guide that is easy to implement in your day-to-day life. The muscles comprising the chest are some of the biggest and strongest in one’s upper body. But strengthening them often comes at an unfortunate cost, and most of us don’t even know where to start.
If you are like most of us, then you have come to the right platform. Hitting big, multijoint movements like bench presses, push-ups, and dips often builds chest strength and size at the expense of flexibility. But, over time, this can translate into shoulder pain, less than ideal posture, and just not being as athletic and capable as you look.
For that particular reason, it’s essential to incorporate yoga poses into your daily routine. Think of yoga as in-depth stretching that’s essential not only to help your body recover after a long training session but also to keep you mobile.
Even if you already attend a class, incorporate yoga into your weekly training routine with these easy movements to help open the muscles in your chest while aiding in your post-workout recovery.
You can use them after every chest day, or just throughout the week when your shoulders feel tight. Let’s start!
Also Read: 15 Min Yoga for Chest and Shoulders
Table of Contents
Beginner’s Guide to Yoga Poses for Chest
Yoga Poses for Chest #1: Warrior Pose II
- Focus: Chest; shoulders; legs; ankles
- Level: Beginner
- Sanskrit Name: Virabhadrasana II
- Time: 30 seconds to a minute per side
- Indications: Strengthening; stretching; abdominal stimulation
- Contraindications: Diarrhea; neck injuries; high blood pressure
The Warrior Pose II is the follow-up of the Warrior Pose I, another of the three Warrior poses.
The effects of this pose don’t differ too radically from the first. It stimulates the abdominal organs; stretches the groins, chest, lungs, and shoulders; and strengthens the legs and ankles.
Constant practice leads to increased stamina, and it’s been reported as therapeutic for flat feet, sciatica, and osteoporosis.
Steps:
1. Part from the Mountain Pose. Step your feet between 3-and-a-half to 4 feet apart.
2. Lift your arms parallel to the floor and reach them to the sides, shoulder blades wide, palms down.
3. Turn your right foot slightly to the right, about 45° to 60°, and your left foot out to the left about 90°. Make sure to align your heels.
4. Firm your thighs, turning your left thigh outward to keep your left kneecap in line with your left ankle.
5. Bend your left knee over your left ankle to keep the shin perpendicular to the floor. If you’re flexible and strong enough, try keeping your left thigh parallel to the floor. Be sure to press your outer right heel firmly into the floor to anchor this movement.
6. Stretch your arms parallel to the floor. Try not to lean your torso over your left thigh. Both sides of your torso must remain equally long.
7. Stay between 30 seconds to a minute. Come up and repeat with your legs reversed for the same time.
Yoga Poses for Chest #2: Chair Pose
- Focus: Chest; thighs; calves; ankles
- Level: Beginner
- Sanskrit Name: Utkatasana
- Time: 30 seconds to a minute
- Indications: Strengthening; stretching; opens the chest
- Contraindications: Headache; low blood pressure; insomnia
The Chair Pose is a great standing pose to open the chest and build up strength in the ankles, thighs, and calves.
To perform this exercise, you must:
1. Part from the Mountain Pose. Raise your arms perpendicular to the floor. Keep your arms parallel, facing inward, or your palms joined.
2. Exhale all the air you can from your lungs and then bend your knees. Position your thighs as parallel to the floor as you can.
3. Your knees should be ahead of your feet, and your torso should lean slightly over your thighs to form a right angle.
4. Press the heads of your thigh bones down to your heels to keep them parallel.
5. Firm your shoulder blades against your back and then send your tailbone down toward the floor.
6. To end this pose, straighten your knees as you inhale and lift through your arms.
Note: 30 seconds to a minute will be enough.
Yoga Poses for Chest #3: Half Frog Pose
- Focus: Whole front body; ankles; thighs; groins; core; psoas
- Level: Beginner-Intermediate
- Sanskrit Name: Ardha Bhekasana
- Time: At least 30 seconds, up to 2 minutes
- Indications: Strengthening; stretching; opens chest; opens shoulders; improved pose
- Contraindications: Low (or high) blood pressure; back injuries, neck injuries; shoulder injuries; migraine; insomnia
The Half-Frog Pose is a “beginner-friendly” intermediate backbend pose that opens the chest, shoulders, and thighs just as it strengthens the back muscles and improves your pose.
To perform this exercise, you must:
1. Lie flat on your belly.
2. Press your forearms into the ground, lifting your head and upper torso as you do.
3. Bend your right knee and bring your right heel toward its buttock. Shifting your weight onto your left forearm, reach back with your right hand and grasp the inside of your right foot.
4. Slowly rotate your elbow toward the ceiling as you slide your fingers over the top of your foot, curling them over the toe tips. The base of your right palm should be pressing the top of the foot.
5. Press your foot toward the buttock. If you’re flexible enough, take the foot slightly off to the side and push it down toward the floor. Its knee must remain in line with your hip, and you must make sure you’re not pressing to the point your knee hurts.
6. Keep your shoulders squared and try not to fall into your left shoulder. To ensure this, press down with your elbow to lift your chest.
7. Hold the pose for 30 seconds, up to 2 minutes. End, take a few breaths, and perform the exercise again, on the other side, for the same time.
Yoga Poses for Chest #4: Lord of the Dance Pose
- Focus: Shoulders; chest; thighs; groins; abdomen; legs; ankles
- Level: Intermediate
- Sanskrit Name: Natarajasana
- Time: 20 to 30 seconds
- Indications: Stretching; strengthening; improves balance
- Contraindications: Ankle injuries; back injuries; low blood pressure
The Lord of the Dance Pose is a rigorous pose that demands equal parts of balance and strength. It strengthens the legs and ankles; stretches the shoulders, chest, thighs, groins, and abdomen; and improves the sense of balance.
To perform this exercise, you must:
1. Part from the Mountain Pose, shift your weight onto your right foot, and then lift your left heel toward your left buttock while you bend the knee.
2. Push back the head of your right thigh bone, deep into the hip joint, and then lift the kneecap to keep the standing leg stretched and balanced.
3. Keep your torso as upright as you can, and then either:
a. Reach back with your left hand, grasping the outside of your left foot or ankle. To avoid compressing your lower back, lift your pubis toward your navel as you push your tailbone toward the floor. Lift your left foot off the floor and back from your torso, then extend your left thigh behind you and turn it parallel to the floor. Extend your right arm forward in front of your torso, keeping it parallel to the floor.
b. Sweep your right hand around and behind your back, and then grasp your inner left foot. Sweep your left hand back and grasp the outside of your left foot. Now extend your left thigh behind you and keep it parallel to the floor. This option demands more balance.
4. Regardless of your choice, hold the pose between 20 and 30 seconds. End by releasing your grasp on your foot, and then repeat for the same time on the other side.
Beginners should pay attention to the back of their thighs. If you don’t keep the ankle of the raised foot flexed, you might end up cramping the back of the thigh. Drawing the top of the foot toward the shin will help you keep the ankle flexed.
Yoga Poses for Chest #5: Extended Side Angle Pose
- Focus: Groins; spine; waist; chest; shoulders; legs; knees; ankles
- Level: Intermediate
- Sanskrit Name: Utthita Parsvakonasana
- Time: 30 seconds to a minute per side
- Indications: Stretching; strengthening; abdominal stimulation
- Contraindications: Headache; low (or high) blood pressure; insomnia
The Extended Side Angle Pose is a twist pose that stretches the groins, spine, waist, chest, and shoulders as it strengthens the knees, legs, and ankles.
To perform this exercise, you must:
1. Part from the Mountain Pose and then separate your feet 3-and-a-half to 4 feet apart.
2. Extend your arms, keeping them parallel to the floor, and swing them to the sides, palms down.
3. Turn your left foot slightly to the right and your right foot to the right (90°). Align both heels.
4. Firm your thighs and turn your right thigh outward, keeping the kneecap in line with the center of your right ankle.
5. Move your left hip slightly forward to the right as you rotate your upper torso back to the left.
6. Move your inner left groin deep into the pelvis to anchor your left heel to the floor.
7. Bend your right knee over your right ankle, keeping your shin perpendicular to the floor. If possible, bring your right thigh parallel to the floor.
8. Firm your shoulder blades against your back ribs. Extend your left arm toward the ceiling, and turn your left palm to face your head. Reach the arm over the back of your left ear.
9. Lengthen the entire left side of your body by stretching from your left heel to your left fingertips.
10. Turn your head to look at your left arm, and release your right shoulder away from the ear. Keep the length along the right side of your torso equal to the length along the left side.
11. Ground your left heel to the floor as you lay the right side of your torso onto the top of your right thigh. Bring it as close as you can. Push your right palm into the floor outside your right foot, and then press your right knee back against the inner arm as you burrow your tailbone into the back of your pelvis. Your inner right thigh should be parallel with the ground.
12. Hold the pose for 30 seconds to a minute. Inhale and press your heels into the ground, then reach your left arm toward the ceiling to lighten the movement. Take a few breaths and then repeat the exercise but the reverse.
Yoga Poses for Chest #6: Revolved Side Angle Pose
- Focus: Groins; spine; waist; chest; shoulders; legs; knees; ankles
- Level: Intermediate
- Sanskrit Name: Parivrtta Parsvakonasana
- Time: 30 seconds to a minute per side
- Indications: Stretching; strengthening; abdominal stimulation; improved balance
- Contraindications: Headache; low (or high) blood pressure; insomnia
The Revolved Side Angle Pose is a revolved, harder variation of the Extended Side Angle Pose that will demand more flexibility and endurance.
It stretches the groins, spine, chest, and shoulders; strengthens the legs, knees, and ankles; and improves balance.
To perform this exercise, you must:
1. Part from the Mountain Pose. Separate your feet 3-and-a-half to 4 feet apart and rest your hands on your hips. Turn your left foot slightly to the right, and turn your right foot to the right 90°. Align both heels.
2. Firm your thighs and turn your right thigh out so that the kneecap is centered with the ankle.
3. Turn your torso to the right until you’re directly facing your right leg. Lift your left heel from the floor and spin it until your inner left foot is parallel to your inner right foot.
4. Bend your right knee, if possible, until your right thigh is parallel to the floor. Press your left thigh up and extend through your left heel. To resist the lift, press your tailbone toward your pubis.
5. Turn further to the right and bend your torso down, resting your left hand on the floor beside your inner right foot. Sink your right thumb into your right hip crease and push the thighbone down to the ground.
6. Firm your shoulder blades into your back ribs and lift your torso back slightly for a few breaths. What comes after might be more challenging. If you’re having problems at this point, skip to the last step.
7. Bend your left elbow and move it to the outside of your right knee. Nestle the knee and elbow against each other. If you can, straighten your left elbow and extend your hand toward the ground. (If you can’t, use a support like a block or a bolster.)
8. Keep your right hand on your hip or stretch it over the back of your right ear. Then turn your head to look at your right arm. (Don’t do this if you’ve got any sort of neck problems; in that case, just keep your head in a neutral position looking down at the ground.)
9. Hold the pose for at least half a minute, but gradually increase your stay up to a minute. When you’re ready to come up, take a few breaths, and then reverse your feet and repeat.
Yoga Poses for Chest #7: Wild Thing Pose
- Focus: Chest; shoulders; legs; psoas; back
- Level: Intermediate
- Sanskrit Name: Camatkarasana
- Time: 30 seconds to a minute per side
- Indications: Stretching; strengthening; opens the chest
- Contraindications: Wrist injuries; carpal tunnel syndrome
The Wild Thing Pose is a beginner-intermediate pose that opens the chest, lung, and shoulders; stretches the legs and psoas, and strengthens the shoulders and upper back.
To perform this exercise, you must:
1. Part from the Downward Facing Dog Pose, and then shift your weight to your right hand.
2. Roll onto the outer edge of your right foot, just like you do in the Side Plank Pose.
3. Lift your hips with buoyancy and strengthen your right hand. Exhalation after exhalation, work your left foot back and rest your toes on the ground, partially bending your knee.
4. Curl back your upper back to swing your shoulder blades into the back of your rib cage.
5. Breathe easily, curling your head back as you do. Extend your left arm from your heart in a symbolic display of power and freedom.
6. Hold the pose for any length of time between the span of 5 to 10 breaths, and then step back into the Downward Facing Dog Pose and repeat the pose on the other side.
Yoga Poses for Chest #8: Camel Pose
- Focus: Whole front body; ankles; thighs; groins; psoas; back
- Level: Beginner
- Sanskrit Name: Ustrasana
- Time: Up to a minute
- Indications: Strengthening; stretching; opens chest; abdominal stimulation
- Contraindications: Back injuries; insomnia; migraine; neck injuries; low (or high) blood pressure
The Camel Pose is a challenging seated chest opener pose that will stretch almost all of your body. It will also strengthen your back muscles and stimulate your abdominal organs.
To perform this exercise, you must:
1. Kneel on the floor, knees hip-width apart and thighs perpendicular to the floor.
2. Firm your buttocks and keep your outer hips as soft as possible.
3. Press your shins and the tops of your feet evenly against the floor.
4. Place your hands on the back of your pelvis, lay them on top of your buttocks, and use them to spread your pelvis. To keep your front groins from puffing forward, press your front thighs back.
5. Press your shoulder blades against your ribs to bring your heart up.
6. Lean back against your tailbone and shoulder blades. Keep your hands on your pelvis and your head up.
7. Press your palms into your soles or heels. Your fingers should point toward your toes.
8. You should turn your arms so that your elbow creases face forward, but don’t squeeze your shoulder blades together. You can keep your neck neutral or dropped in the back; in any case, be extra careful not to strain it.
9. End the pose by bringing your hands to the front of your pelvis, and then lift your head and torso by pushing your hip points down.
This pose is naturally difficult for the neck, and it can lead to serious strain and injury, especially for beginners. To prepare for this, you can use a wall to press the crown of your head into. Don’t spend more than a minute like this.
Yoga Poses for Chest #9: King Cobra Pose
- Focus: Spine; chest; shoulders; back
- Level: Intermediate
- Sanskrit Name: Raja Bhujangasana
- Time: 30 seconds to a minute and a half
- Indications: Stretching; strengthening; opens the chest
- Contraindications: Ankle injuries; knee injuries; back injuries
The King Cobra Pose is a tougher variation of the Cobra Pose which exacts a more demanding bend in the spine.
It thoroughly stretches the spine; opens the chest and shoulders; invigorates the energy; and strengthens all the muscles in the back.
To perform this exercise, you must:
1. Lie prone on the floor, belly down. Rest your forehead on the floor.
2. Locate your hands beneath your shoulders, spreading your palms on the ground.
3. Drag your shoulders blades down toward your hips while you nestle your elbows nicely into your ribs.
4. Push firmly into the ground with the tops of your feet and pubic bone.
5. Inhale, and then lift your head forward as you lift your chest off the ground to enter the Cobra Pose.
6. Engage the abdominals, sending your navel in toward your spine, protecting your lower back. Push through your hands, and use your back muscles to lift further toward the ceiling. Extend your arms.
7. Try spreading your legs so that your knees extend as much as they can. Lift your torso off the floor as much as possible.
8. Reach your head up and bend into your neck.
9. Bend your knees, bringing your toes toward your head.
10. Hold the pose for 30 seconds to a minute. Work your stay up to a minute and a half, take a few breaths, and then slowly lower your body into the floor.
Yoga Poses for Chest #10: Noose Pose
- Focus: Ankles; thighs; groins; spine; chest; shoulders
- Level: Advanced
- Sanskrit Name: Pasasana
- Time: 30 seconds to 1 minute per side
- Indications: Stretching; strengthening; open’s the chest; abdominal stimulation
- Contraindications: Knee injuries; back injuries; disk hernias
The Noose Pose is a challenging pose that stretches and strengthens the ankles, thighs, groins, and spine; opens the chest and shoulders; and stimulates the belly organs.
To perform this exercise, you must:
1. Part from the Mountain Pose, with a wall next to your right side, keeping your feet hip-width and parallel to each other.
2. Turn to the right, pressing your right palm into the wall from wrist to elbow, with your forearm parallel to the ground.
3. Bend your knees into a full squat, resting your buttocks on top of your heels. If you can’t fully ground your heels, slide a folded blanket underneath.
4. Swing your knees gently to the left, exhale, and then turn your torso to the right, pressing both hands into the wall. As your left-hand push the wall, your elbow should hug the outside of your right knee.
5. For the pose to work, you must close any space between the left side of your torso and the tops of your thighs. A good way of going about this is working the back of your left arm down your leg, moving your left shoulder toward the outside of your right knee.
6. Press your knee and arm evenly against each other and use this pressure to lengthen the left side of your torso beyond the inner groins, swaying along the top of the thighs. The trick lies in keeping your belly as soft as possible.
7. You can keep your right hand on the wall, but you should gradually get to the point where you clasp your palms together, elbows angled away from each other, using the pressure of your grip to boost the twist.
8. Hold this pose for 30 seconds to a minute, then release gently and repeat on the other side.
Yoga Poses for Chest #11: One-Legged King Pigeon Pose I
- Focus: Thighs; groins; chest; shoulders; psoas; abdomen
- Level: Advanced
- Sanskrit Name: Eka Pada Rajakapotasana I
- Time: 30 seconds to a minute per side
- Indications: Stretching; abdominal stimulation; opens the chest
- Contraindications: Sacroiliac injuries; ankle injuries; knee injuries; tight hips or thighs
The One-Legged King Pigeon Pose I is a variation of the advanced backbend King Pigeon pose. It strongly stretches the thighs, groins, psoas, chest, shoulders, and abs; stimulates the belly organs; and puffs the chest.
To perform this exercise, you must:
1. Get on the floor on all fours, placing your legs directly below your hips, with your hands just a bit ahead of your shoulders.
2. Slide your right knee forward, to the back of your right wrist, while you angle your right shin under your torso.
3. Move your right foot toward the front of your left knee. The outside of your right shin should rest comfortably on the ground.
4. Slide your left leg back, straightening the knee to descend the front of the thigh to the floor.
5. Push the outside of your right buttock to the floor, and then place your right heel just in front of the left hip.
6. You can angle your right knee slightly to the right, outside the line of the hip. Look back at your left leg; it should extend straight out of the hip, without being angled off to the left. Rotate it slightly to the inside, so that the midline presses against the floor.
7. Lay your torso down on top of your inner right thigh for a few breaths. Exhale and then stretch your arms forward.
8. Slide your hands back toward your front shin, and then press your fingers firmly into the floor to lift your torso away from your thigh.
9. Press your tailbone down and forward to lengthen your lower back while lifting your pubis toward the navel.
10. Roll your left hip point toward your right heel, and then lengthen your left front groin.
11. Try to maintain the upright position of your hands on the floor, then bring your hands to the top rim of your pelvis. Press down, and with the pressure, lift the lower rim of your rib cage.
12. Without compressing your neck, drop your head back and then lift your chest by pushing the top of your sternum (at the manubrium) toward the ceiling.
13. Hold the pose for a minute or so. End by sliding your left knee forward, and then step back into the Downward Facing Dog Pose. Take a couple of breaths, and then repeat the pose with your legs reversed.
Yoga Poses for Chest #12: One-Legged King Pigeon Pose II
- Focus: Thighs; groins; chest; shoulders; psoas; abdomen
- Level: Advanced
- Sanskrit Name: Eka Pada Rajakapotasana II
- Time: 15 to 30 seconds per side
- Indications: Stretching; strengthening; abdominal stimulation; improved pose
- Contraindications: Low (or high) blood pressure; migraine; insomnia; back injuries; neck injuries
The One-Legged King Pigeon Pose II is the second variation of the advanced backbend King Pigeon pose.
Like its parent, it allows you to stretch the entire front body, strengthens the hip flexors and back, improves pose, and stimulates the abdominal organs.
To perform this exercise, you must:
1. Part from the Staff Pose and bend your right knee, placing your foot flat on the floor in front of your right sit bone. Your shin should be somewhat perpendicular to the ground.
2. Lean slightly to the right and swing your left leg straight back behind your torso. Place it, fully extended, on the floor, keeping the top of the foot on the floor.
3. Now bend your left knee and raise your shin somewhat perpendicular to the floor. Your bodyweight should balance on your right foot and left knee (if you’re flexible, try balancing on your thigh as well). Secure your position by pushing your right knee forward until it sticks out slightly beyond your right toes.
4. Lift your right arm, bend your elbow, and take the left foot. Do the same with your left arm.
5. Clasp your foot firmly, lift your chest, and then drop your head back, toward the sole of your left foot. Push your elbows toward the ceiling.
6. Hold the pose for 15 to 30 seconds, breathing as easily as you can. Come down by exhaling as you release your left foot, bringing the leg back to the floor. Take a few breaths, and then repeat the exercise on the other side for the same amount of time.
Related: Yoga Poses for Arms, Wrists, And Shoulders
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