Yoga Sequences

Inclusivity Training: Align Your Heart Chakra with This Chest-Opening Sequence

Do this short sequence 3–5 times on its own or as part of a longer practice to open your heart chakra and experience compassion.

For exclusive access to all our stories, including sequences, teacher tips, video classes, and more, join Outside+ today.

Mountain Pose

Chelsea Jackson Mountain Pose

Begin in Mountain Pose with your hands together at your heart. Inhale and reach toward the sky.

See also How Yoga Teachers’ Cues Can Unintentionally Focus on the Negative

Mountain Pose with Bind

Chelsea Jackson Heart Opener

Exhale, bringing your hands behind your back. Interlace your fingers. Inhale and outwardly rotate your shoulders while lifting your heart. Ground firmly through your feet and press your knuckles toward the earth.

See also Inclusivity Training: 4 Ways Teachers Can Hurt Students with Language

Standing Forward Fold with Bind

Chelsea Jackson Heart Opener

Exhale to fold forward. Bend your elbows slightly as you try to keep the heels of your hands touching.

See also What It’s Like to Be a Black Yoga Teacher

Chair Pose

Chelsea Jackson Chair Pose

Inhale, unclasp your hands, and energetically sweep your arms upward as you lower your hips into Chair Pose.

See also Chelsea Jackson Roberts Explores Barbados + the Yoga of Travel

Standing Forward Bend

Chelsea Jackson Standing Forward Fold

Exhale and fold forward into a Standing Forward Bend. Finish by inhaling back to Mountain Pose. 

See also Q&A: Chelsea Jackson on Diversity + Embracing Who You Are

Sign up now for Yoga Journal’s new online course Inclusivity Training for Yoga: Building Community with Compassion with Chelsea Jackson Roberts, PhD, for an introduction to the skills and tools you need as a teacher and as a student. In this class, you’ll learn how to better identify student needs, make compassionate and inclusive language choices, gracefully offer pose alternatives, give appropriate assists, reach out to neighboring communities, and expand and diversify your classes.