Embrace the Heart-Opening Magic of Yoga in Your Soulful Journey

Aloha & Pura Vida, Future Yogis!

Have you ever dreamed of practicing yoga surrounded by lush jungles, the sound of waves crashing nearby, and the warmth of the sun on your skin? Imagine stepping onto your mat in Costa Rica, where every breath feels like a fresh invitation to open your heart, expand your energy, and truly connect with yourself.

Whether you’re curious about heart-opening yoga asanas, eager to explore the flowing sequences of Ashtanga and Vinyasa yoga, or wondering how to choose between Hatha yoga vs Vinyasa yoga, this guide is for you. Here, we’ll show you how to move, breathe, and awaken your body — all with the pura vida spirit that inspires every journey at our Yoga Teacher Training in Costa Rica.

By the end, you’ll not only know the poses and flows, but also feel inspired to take your practice to the next level — maybe even with us, on your path to becoming a certified yoga teacher in paradise.

1. What makes a “heart-opening” yoga asana?

When we speak of “heart opening,” we’re talking about poses that gently expand the chest, unfurl the shoulders, encourage openness in the front body, ignite compassion, lift your energy, and help you metaphorically (and physically) open your heart to life, to others, and to yourself.

Some of these heart-opening asanas include:

• Ustrasana (Camel Pose) — a deep kneeling back-bend where you lift your chest and reach your heart forward and upward.

• Bhujangasana (Cobra Pose) — gentle upward lifts that open the throat, the chest, and the upper spine.

• Setu Bandhasana (Bridge Pose) — a beautiful backbend that strengthens while expanding the front body.

• Even simple seated chest openers with your arms behind you, gently lifting your heart, can instantly shift your energy.

Why do we love them? Because in the rhythm of travel and the rhythm of yoga, we often carry stored

stress, hunching, contraction—physically and metaphorically. Heart-opening poses create space. They invite in fresh air, fresh perspective, and the essence of pura vida: letting go of the clutter and breathing in freedom.

Ustrasana

2. A beautiful journey through Ashtanga yoga poses

Enter the world of Ashtanga Yoga—a structured, flowing practice rooted in the vinyasa-krama system and known for its transformative discipline.

The essence of the system

In Ashtanga, breath, movement, and gaze (drishti) connect in a rhythmic flow. The sequences are fixed (especially the Primary Series), meaning you revisit the same postures and transitions daily, deepening your relationship with each one over time.

Sample of poses to explore

• Padangusthasana (Big Toe Pose) & Pada Hastasana (Hands to Feet Pose) — standing forward folds that lengthen the hamstrings and calm the mind.

• Utthita Trikonasana (Triangle) & Parivritta Trikonasana (Revolved Triangle) — grounding and balancing postures that connect stability and expansion.

• Paschimottanasana (Seated Forward Bend) — a quiet, inward-facing pose for introspection.

• Urdhva Dhanurasana (Wheel Pose) — a powerful heart-opening backbend found later in the series.

• Sirsasana (Headstand) — the king of asanas, promoting clarity and strength.

Sirsasana

Infusing heart-opening moments into Ashtanga

Ashtanga is often viewed as strong and disciplined, but it’s also deeply spiritual and heart-centered when practiced mindfully.

• In your backbends, let the chest rise like the sun over the Costa Rican horizon.

• In seated poses, breathe as if your ribs expand with ocean air.

• Treat each vinyasa not as a transition, but as a celebration of movement and life.

3. “Ashtanga and Vinyasa Yoga” — how the two dance together

The phrase ashtanga and vinyasa yoga embraces the deep connection between these two styles. In fact, Ashtanga is the traditional root of modern Vinyasa flow.

What is Vinyasa?

Vinyasa means to place in a special way — linking breath with movement. You’ll hear cues like “inhale, reach up” and “exhale, fold forward,” guiding you through continuous flow.

How Ashtanga embraces Vinyasa

• Ashtanga uses a fixed sequence, while Vinyasa classes often vary each time.

• In Ashtanga, transitions are called “vinyasas”—a core part of the method that builds strength and focus.

• Both styles promote heat, purification, and mindfulness.

Why this matters for your practice

When traveling, the balance of structure and flow becomes invaluable. Ashtanga and Vinyasa yoga together help you stay grounded yet adaptable — the perfect energy for any wandering yogi.

4. “Hatha yoga vs Vinyasa yoga” — choosing your path

Whether you’re a beginner or a seasoned traveler, understanding hatha yoga vs vinyasa yoga helps you select the right class for your body and energy each day.

Hatha Yoga

• Focuses on alignment, breath, and stillness.

• Slower, grounding, and meditative — ideal for mornings in the jungle or gentle sunset practices.

• Perfect for beginners and anyone seeking mindful connection.

Vinyasa Yoga

• Fluid, rhythmic, and dynamic.

• Encourages creativity, strength, and a sense of flow.

• Perfect for energetic mornings when you want to sweat and move with the ocean breeze.

Choosing between the two

• Feeling calm and introspective? Try Hatha.

• Craving motion and rhythm? Flow into Vinyasa. The pura vida approach? Do both, intuitively — your body will tell you what it needs.

5. Sample heart-opening mini-sequence to try anywhere

No studio required — just a mat, an open space, and your breath.

1. Seated centering — Close your eyes, take three deep breaths, and set your intention to open your heart.

2. Ustrasana (Camel Pose) — Kneel, reach back for your heels, lift your chest. Stay for 5 slow breaths.

3. Setu Bandhasana (Bridge Pose) — Lie down, lift your hips, clasp your hands beneath you, expand your chest.

4. Bhujangasana (Cobra Pose) — Lie on your belly, press into your palms, lift through the heart.

5. Child’s Pose (Balasana) — Rest, let the heart melt toward the mat.

6. Seated shoulder opener — Interlace your fingers behind you, extend your arms, and open your chest.

7. Savasana (Corpse Pose) — Breathe softly, feel the openness and calm you’ve created.

In just 10–15 minutes, this sequence can reconnect you to your body, your breath, and your inner traveler’s joy.

6. Bringing it all together: your travel-friendly yoga lifestyle

Wherever you go — from the lush jungles of Monteverde to the beaches of Santa Teresa — your yoga mat becomes your sanctuary.

• Let heart-opening yoga asanas remind you to stay soft and receptive.

• Flow with ashtanga and vinyasa yoga when you want structure and rhythm.

• Slow down with Hatha yoga when you crave grounding and peace.

The best part? You don’t need a fancy studio or perfect schedule. Just a mat, your breath, and the desire to stay open — body, mind, and heart.

7. Final words: open your heart, ride your flow

Your yoga mat is like a passport — it takes you somewhere new inside yourself, even if you haven’t boarded a plane yet. When you bring heart-opening yoga asanas into your practice, you’re not just stretching muscles; you’re expanding your capacity for compassion, joy, and presence.

Whether you’re winding through a slow Hatha class, flowing freely in Vinyasa, or studying Ashtanga with discipline, let your journey be soft, courageous, and full of pura vida spirit.

Ready to deepen your practice and learn all of this in paradise?

Join our Yoga Teacher Training in Costa Rica — a transformational experience where students master heart-opening yoga asanas, explore Ashtanga and Vinyasa flow, and connect deeply with nature and themselves.

When you inhale, imagine the fresh salt air. When you exhale, let go of what no longer serves you. And as you hold your next backbend, remember: you’re open, you’re alive, you’re here.

Namaste, and Pura Vida. 

Frequently asked questions

How is Hatha Yoga different from regular yoga?

“Hatha” is actually the foundation of most modern yoga styles. The word Hatha means “sun and moon” — symbolizing balance between strength and softness. When people say “regular yoga,” they often mean a general class that includes stretching, breathing, and relaxation.

Hatha Yoga focuses more on holding poses, correct alignment, and mindful breathing, making it the perfect style to learn fundamentals before exploring faster-paced practices like Vinyasa or Ashtanga.

Is Hatha Yoga hard for beginners?

Not at all! Hatha Yoga is one of the most beginner-friendly styles because the pace is slow, the instructor gives time for alignment, and the emphasis is on awareness rather than intensity. It’s ideal for new students who want to build confidence, flexibility, and strength safely.

What’s harder, Yin or Hatha?

It depends on what you find “hard.”

• Yin Yoga challenges your patience and stillness — poses are held for several minutes to target deep connective tissues.

• Hatha Yoga can feel more physically active since you engage muscles while holding postures.Both require focus, but Yin works on deep release, while Hatha builds steady strength and balance.

What are the five steps of Hatha Yoga?

The classical path of Hatha Yoga includes five key aspects for a balanced practice:

1. Asanas (postures) — physical poses that strengthen and purify the body.

2. Pranayama (breathing) — techniques to control and expand your life force.

3. Shatkarma (cleansing) — purification methods for internal balance.

4. Mudra & Bandha (energy locks) — subtle practices that direct energy flow.

5. Dhyana (meditation) — the final step, cultivating stillness and awareness.

At our Yoga Teacher Training in Costa Rica, students explore these five pillars in depth to understand how Hatha Yoga connects body, mind, and spirit.

Is Hatha harder than Vinyasa?

Usually, no. Vinyasa Yoga tends to be faster and more physically demanding since it links breath with continuous movement. Hatha Yoga is slower and focuses on alignment, making it easier to follow and great for building a strong foundation.

Which yoga is the easiest?

If you’re brand new to yoga, Hatha Yoga is often the easiest place to start — gentle, beginner-friendly, and easy to adapt. Other soft styles like Restorative or Yin Yoga are also great options if your goal is relaxation and stress relief.

What are the four main yogas?

Traditionally, yoga is divided into four main paths:

1. Karma Yoga — the yoga of selfless action.

2. Bhakti Yoga — the yoga of love and devotion.

3. Jnana Yoga — the yoga of knowledge and wisdom.

4. Raja Yoga — the yoga of meditation and mind control.

Modern physical yoga styles (like Hatha, Ashtanga, and Vinyasa) come from these ancient roots — especially Raja Yoga.

What is the best yoga for older beginners?

For older beginners, Hatha Yoga or Gentle Flow classes are perfect. The pace allows for safe transitions, awareness of alignment, and modifications for joint health and mobility. Yoga is adaptable at any age — it’s about listening to your body and moving with compassion.

Is 20 minutes of yoga every day enough?

Absolutely! 🧘‍♀️ Consistency is more powerful than duration. A 20-minute daily practice — even gentle Hatha or stretching — can improve flexibility, posture, focus, and mood. Over time, those minutes compound into a lifelong habit of wellness.

Can you lose weight with Hatha Yoga?

Yes, though it’s more gradual and holistic than high-intensity workouts. Hatha Yoga improves metabolism, tones muscles, and reduces stress (which often contributes to weight gain). Combined with mindful eating and consistent practice, it supports healthy, sustainable weight loss — the pura vida way.