Heart Meridian & Yin: Fire Element Sequencing
why the fire element matters
In TCM, Fire governs circulation, warmth, and the shen (spirit). Its organs and channels include Heart and Small Intestine, plus the ministerial pair Pericardium and San Jiao. Balanced Fire feels like steady warmth and social ease; excess shows up as agitation and overdrive, deficiency as low spark. On the mat, we aim for coherence: clear, calm, connected.
heart meridian map (feel it, don’t memorize it)
The Heart channel travels from the chest and axilla down the medial upper arm, forearm, and into the little finger. Yin shapes that gently open the chest and lengthen the inner-arm line are your primary levers; shoulder external rotation with soft pec tissue is your friend.
breath and tone
Use coherent nasal breathing at 5–6 breaths per minute with an unforced, slightly longer exhale. Jaw and tongue relaxed; eyes soft. Think warm, not hot.
yin sequence: 25–30 minutes for heart coherence
Hold times are suggestions; exit sooner if breath tightens.
supported fish (3–4 min)
Bolster along the spine, head and heart gently elevated. Hands rest on lower ribs. Invite side-rib widening.
cactus arms in recline (2–3 min)
Slide forearms to goalpost shape, palms up. Sense inner-arm length from chest to little fingers.
melting heart (anahatasana) on bolster (3–4 min)
Knees under hips, chest supported. Optional: slide one arm longer to bias that inner arm; switch halfway.
sphinx with shoulder abduction (3 min)
Forearms forward, then walk hands slightly wider. Keep neck easy; breathe low and wide.
seated butterfly with heart mudra variation (3–4 min)
Soles of feet together, hinge a little. Option: touch the tips of ring finger and thumb (heart line support) while resting hands on thighs.
supine twist with bottom arm in cactus (R/L 2–3 min each)
Let the front of the shoulder soften; feel a diagonal through chest to inner arm.
rest with hand at wrist crease (2–3 min)
Light contact at the medial wrist can be soothing near HT7 region; breathe gently, no pressure.
heat-balancing options
If you run hot or agitated: shorten holds, elevate the chest in backbends, emphasize longer exhales and a brief pause after exhale. If you feel low or flat: keep the shapes the same but brighten the inhale slightly and add a soft hum on the end of exhale to wake tone without strain.
teacher notes that change everything
Less stretch, more glide along the inner arm.
If breath moves to the neck, you’ve gone far enough.
Invite warmth, avoid intensity; Fire likes steady flame, not flare.