Movement and Stretches for the Summer Season.

Heart (Fire) Meridian Stretch in Japanese Yoga

The Heart meridian runs along the inner arm, from the armpit to the pinky finger. A Heart (Fire) meridian stretch in Japanese Yoga focuses on opening the chest, expanding the shoulders, and stretching the inner arms to promote emotional balance, joy, and energy flow.

Stretch: Chest Opener with Extended Arms

1. Start Position:
   • Sit in a kneeling position (Seiza) or cross-legged on the floor.
   • Interlace your fingers behind your back, palms facing up or down depending on comfort.
2. Stretch:
   • Straighten your arms and gently lift them away from your back while opening your chest.
   • Slightly tilt your head back, feeling the stretch along your chest, shoulders, and inner arms (Heart meridian).
3. Hold:
   • Hold this position for 15-30 seconds, breathing deeply. Visualise energy flowing smoothly through your Heart meridian.
4. Modification:
   • If interlacing fingers is difficult, use a yoga strap or towel to bridge the hands.

Anahatasana (Heart Melting Pose) – Yoga Stretch for the Heart

Anahatasana, or "Heart Melting Pose," is a gentle Indian yoga posture that deeply opens the chest, shoulders, and upper back, helping to stretch and energize the Heart center (Anahata Chakra). It is calming, promotes emotional release, and stimulates circulation.

Steps for Anahatasana

1. Start Position:
   • Begin in a tabletop position on your hands and knees. Ensure your hips are stacked above your knees, and your shoulders are above your wrists.
2. Stretch:
   • Walk your hands forward slowly, keeping your hips over your knees.
   • Lower your chest and forehead toward the ground, creating a gentle arch in the upper spine. Feel a stretch through your shoulders, arms, and chest.
3. Breathe:
   • Take slow, deep breaths into your chest, allowing it to expand and soften with each inhale. Focus on letting tension melt away with every exhale.
4. Hold:
   • Stay in the pose for 30-60 seconds or longer, depending on comfort. Adjust as needed to avoid strain.
5. Release:
   • Gently walk your hands back to the tabletop position to exit the stretch.

Dru Yoga Pose: Seated Heart Opener

In Dru Yoga, poses are designed to activate specific energetic centres, including the Heart Chakra. A simple seated Heart Opener gently stretches the chest and promotes emotional balance.

Steps for Seated Heart Opener

1. Start Position:
   • Sit comfortably on the floor in a cross-legged position or on a chair.
   • Rest your hands on your knees, palms facing upward.
2. Stretch:
   • On an inhale, draw your shoulder blades together and lift your chest toward the sky, creating a gentle arch in your upper back.
   • Allow your head to tilt slightly back, keeping your neck relaxed.
3. Flow:
   • Exhale and return to a neutral seated posture. Repeat the movement 5-7 times in sync with your breath.
4. Intention:
   • As you open your chest, visualize warmth, love, and light radiating from your Heart center. With each breath, imagine releasing any emotional heaviness.

Benefits for the Heart

Both Anahatasana and the Dru-style Seated Heart Opener:

• Enhance circulation and release tension in the chest and shoulders.
• Promote emotional release and self-compassion by opening the Heart center.
• Calm the nervous system, reducing stress and anxiety.

These poses are ideal for nurturing both physical and emotional heart health, leaving you feeling more open, balanced, and at peace.

Spleen or Stomach (Earth) Meridian Stretch in Japanese Yoga

The Spleen meridian runs along the inner leg from the big toe to the torso, while the Stomach meridian runs from the face, down the torso, and along the outer leg to the second toe. An Earth meridian stretch focuses on the inner thighs, hips, and front of the body to support digestion, grounding, and emotional stability.

Stretch: Butterfly Forward Fold with Side Extension

1. Start Position:
   • Sit on the floor with the soles of your feet together, allowing your knees to fall outward (butterfly position).
2. Forward Fold for the Spleen:
   • Gently lean forward from the hips, bringing your chest toward your feet. Feel the stretch in your inner thighs and groin, which stimulates the Spleen meridian.
3. Side Extension for the Stomach:
   • Shift slightly to one side and extend the opposite arm overhead, creating a side bend. This opens the side body where the Stomach meridian runs.
   • Hold for 10-15 seconds and switch sides.
4. Hold:
   • Maintain each stretch for 15-30 seconds, breathing deeply and allowing tension to release.
5. Modification:
   • If your hips are tight, sit on a cushion to elevate the pelvis and make the stretch more accessible.

Yoga Stretch for the Spleen + Stomach: Ardha Matsyendrasana (Half Lord of the Fishes Pose)

Ardha Matsyendrasana, or Half Lord of the Fishes Pose, is an excellent yoga posture for stimulating digestion and promoting spleen and stomach health. This gentle twist massages the abdominal organs, increases blood flow to the digestive system, and helps eliminate toxins.

Steps for Ardha Matsyendrasana

1. Start Position:
   • Sit on the floor with your legs extended straight in front of you.
   • Bend your right knee and place your right foot flat on the floor, crossing it over your left leg.
   • Bend your left leg and tuck your left foot near your right hip, or keep the left leg extended if more comfortable.
2. Twist:
   • Place your right hand on the floor behind you for support.
   • Inhale, lengthen your spine, and sit tall.
   • Exhale, twist to the right, bringing your left elbow to the outside of your right knee.
3. Deepen the Stretch:
   • Use your left elbow to gently press against your right knee, deepening the twist while keeping your back upright.
   • Look over your right shoulder or keep your head neutral.
4. Breathe and Hold:
   • Hold the pose for 20-30 seconds, taking slow, deep breaths. Feel the gentle compression and stimulation of your stomach and spleen.
5. Release:
   • Inhale to return to the center and exhale to release the twist.
   • Repeat on the other side.

How This Pose Benefits Digestion

1. Massages Abdominal Organs: The twist gently compresses the stomach, intestines, and spleen, enhancing digestion and aiding in the removal of waste.
2. Stimulates Digestive Fire: The twisting action boosts the digestive fire and improves the breakdown of food.
3. Reduces Bloating: This pose helps release trapped gas and reduces abdominal discomfort.
4. Supports Spleen Health: By increasing blood flow and encouraging detoxification, it stimulates spleen function, which supports immunity and nutrient absorption.

Additional Tips

• Perform this pose on an empty stomach or at least 2-3 hours after a meal.
• Focus on your breath to deepen the twist gradually without straining.
• Combine this pose with deep belly breathing or seated forward folds for additional digestive benefits.

This pose not only aids digestion but also helps relieve tension in the lower back and energises the body.

What are the benefits these gentle movements and stretches?

Your intention of choosing these stretches during the season of Summer (Fire element) and Late Summer (Earth element) is to activate and stimulate the meridians and organs themselves.

• Heart (Fire) Meridian Stretch: Promotes emotional balance, de-stress and excellent to soothe the brain and nervous system. To open the chest for better circulation.
• Spleen/Stomach (Earth) Meridian Stretch: Supports digestion, gut motility, reduces bloating or heaviness, and encourages grounding and emotional stability.

Incorporating these stretches into your day or week gets your body in- sync with these seasonal TCM principles, aligning both physical and emotional health. Who wants more energy and less tension? I know I do!

Further reading and more you can do for Seasonal Eating in Summer

Summer Food: 5 TCM Dietary tips to cool the body