Cobra Pose, Triangle Pose, Tree Pose and Camel Pose open up the chest, strengthen the back and improve upper body posture to reduce breast sagging. Bow Pose: Lie on your stomach. Bend your knees and grab the ankles. As you inhale, pull your legs back, raising the upper body, including your chest and drop your chin. Hold for 30 sec and breathe normally.
Breast Sagging is a very common problem and can be caused due to a variety of reasons such as age, pregnancy and post pregnancy weight loss, breast feeding and smoking; heredity is also an influencing factor as it determines an individual’s skin elasticity . Practices such as yoga have been found to be beneficial to help tone and tighten the breasts.
Sagging Breasts: How Can Yoga Help?
The benefits of yoga for the entire body have been widely studied including its ability to tone the body and increase flexibility. The breast is mainly fat and connective tissue and does not have any muscle which makes it difficult to shape and tone breasts. Having said that, exercises (including Yoga asanas) that open up your chest and shoulders, improve upper body posture, strengthen the back and sides can help reduce breast sagging.
Vrikshasana (Tree Pose)
This pose stretches the entire body (especially the upper body), tones muscles and improves posture.
- Stand in Tadasana or mountain pose with your toes and ankles touching, your pelvis perpendicular to the floor and your shoulders relaxed and open.
- Lift right leg and place your right foot on the inside of the left thigh, toes pointing downwards. Hence, you should be standing on your left leg and your weight should be on your left leg.
- Raise your hands from the sides and join the palms above your head.
- Stretch up the hands as far as possible. Hold as long as you can while breathing deeply.
- Slowly, bring the hands down and then bring down the right leg on the floor next to your left leg.
- Lift up the left leg and place the left foot on the inside of the right thigh.
- Lift both hands and join the palms above your head.
- Hold the pose as long as you can.
- Bring the arms down and put the leg down and relax.
Sarpasana (Cobra Pose)
This pose stretches the spine, strengthens the back and tones the abdomen and chest muscles.
- Lie down on your stomach with your hands near the chest.
- Lift the body from abdomen, while straightening the hands.
- Tilt your head backwards as you feel the stretch on the abs, spine and chest.
- Hold the position while breathing normally (5 – 10 breaths).
- Repeat 3-4 times.
Dhanurasana (Bow Pose)
Dhanurasana stretches your spine, strengthens your back and opens up your chest and shoulders.
- Lie down on your stomach.
- Bend your knees and grab the ankles.
- On an inhale, pull your legs back – the upper body, including your chest will automatically be lifted up.
- Drop your chin if it feels good.
- Hold the position while breathing normally (about 5-10 breaths).
Trikonasana (Triangle Pose)
Trikonasana stretches your legs, hands and spine, opens up your chest and shoulders and tones your side muscles.
- Stand with your feet wide apart. Make sure that your hips are facing front.
- Turn your right leg, including your thigh, knee and foot, 90 degrees and the left leg 15 degrees to the right.
- Stretch your upper body to the right.
- Place right hand on the right shin, as far down as you can reach.
- Lengthen your ribs and lift from the edge of your left hip.
- Move your left arm towards the ceiling, with your palm facing forward.
- Open the chest and turn your navel slightly upwards. You should feel a twist from your left hip up through the spine.
- Increasing the twist on each exhalation.
- Inhale and allow your body to come to standing. Repeat the pose on the other side.
Ushtrashasana (Camel Pose)
This pose stretches your spine, strengthens your back and opens up your chest.
- Kneel on the ground and place your hands on the hips.
- Straighten your spine and bend backwards slowly and try to touch your heels.
- Elongate your neck and curl your head backwards.
- Slide your hands to the soles of your feet
- Hold the position while breathing normally (around 20 seconds if you are a beginner or more if you have the required stamina).
- Rinker, B; Veneracion, M; Walsh, C (2008). “The Effect of Breastfeeding on Breast Aesthetics”. Aesthetic Surgery Journal 28 (5): 534–7