In Part 3 of the Spring blooming sequence, I introduce the use of the chair as an additional prop useful for the sake of heart opening. The two standing asanas here, uttanasana and prassaritapadottanasana, are still performed using the rolled mat on the armpit chest but this time, since both also imply a forward extension, the chin is hooked on the back of the chair so that the heart can literally hang down. This gives a lot of freedom in this area and the practitioner can start becoming familiar with a feeling of opening and resting the heart region.

The two twistings which follow, bharadvajasana and marichyasana, are again proposed with the use of a chair and a rolled mat. Here the back chest is very much engaged by the mat to create a nice pushing and turning action for the sake of the from chest. Gradually, the chest starts opening up from back to front. Repeating the twisting is highly recommended in case of stiffness.

Having conditioned the back chest (dorsal spine, ribes, soulder baldes etc.) to be at the service of the front chest and heart region, the sequence continues with few back extensions with a chair: urdha mukha svanasana, ustrasana and two variations of raja kapotasana. While in the ustrasana the back skull is resting and the practitioner can actually stay for long in the position, the raja kapotasana variations are for more experience students since the mat is more a challenge than a help. So, avoid these two poses if you are not familiar with them, while practice urdha mukha svanasana and ustrasana at your own pleasure.