How To Reduce Breast Size With Yoga?- Checkout 14 Very Easy Daily Yoga Poses

Earlier, women used to do a lot of house work whole day and keep themselves physically fit. Today such culture does not exist, at least in cities. Modern irregular lifestyle, eating disorders and lack of physical activities are well known reasons behind obesity, especially in women. Obesity and unhealthy body structure may lead to oversize breast. Women’s breast size affect their beauty and body structure. Oversized breasts can lead to pain and shame. Yoga can be of great help to overcome this problem. All it needs a daily routine of some very easy doing yogasana at home.  Sounds interesting? Read on how to effectively reduce breast size with yoga and dietary discipline.

How to reduce breast size with yoga in 30 minutes of yoga routine

Your breasts are a fat storage facility. Losing weight may help you control your breast size. Keeping in mind this hectic lifestyle, yoga asanas could be very useful to contour your breasts and lose the excess fat you wish to lose. 30 minutes of yoga routine may work wonder. Practice these yoga asanas on a regular basis help you in reducing breast size gradually. These are generally chest opening or stretching yoga poses which help to reduce excess fat around breast.

14 Easy Daily Yoga Asanas To Reduce Breast Size With Yoga

Setu Bandhasana or Bridge Pose

This pose will open and stretches your chest up, reduce the breast fat, keep your neck, spine, and hips flexible. Strengthens the back, buttocks, and hamstrings. This is relatively simple yoga pose.

Setu Bandhasana

Setu Bandhasana

Steps to do Setu Bandhasana

  1. Just sleep flat on the floor on your back.
  2. Bend both knees and place the feet flat on the floor hip width apart.
  3. Keep the arms alongside with the palms facing down.
  4. Press the feet into the floor, inhale and lift the hips up.
  5. Press down into the arms and shoulders to lift the chest up.
  6. Try to touch the heels from fingers
  7. Breathe normally and hold for 4-8 breaths.
  8. Exhale slowly to release and come back in the previous position rolling the spine on the floor.

Read more about Setu Bandhasana

Dhanurasana (Bow Pose)

This pose gets its name from the shape itself i.e. bow. The body takes the shape of bow and arms work as string. This is back-bending asana. By stretching the front part of your body, it reduces breast size safely and quickly.

dhanurasana

dhanurasana

Steps to do Dhanurasana

  1. Lie flat on your abdomen with your feet a little apart and hands by your side.
  2. Inhale and while inhaling lift your chest off the ground, look straight.
  3. At the same time bend your knees and bring it towards the hips
  4. Try to hold both the ankles.
  5. Pull the ankles up and towards the back as much as possible.
  6. In an ideal pose, entire weight of the body will be onto the abdomen area.
  7. To release the pose, exhale and release the body to simply lie flat.

Read more about Dhanurasana

Tadasana (Palm Tree Pose)

Regular practice of Tadasana is very useful for the breast muscles and bones of the body. By practising this, you also get benefits of reduced breast size and increased body’s posture. Provides stretching to the chest area and helps tone the breasts.

Tiryaka-Tadasana-and-Urdhva-Tadasana

Tiryaka-Tadasana-and-Urdhva-Tadasana

There are two types of tadasana: urdhva tadasana & tiryaka tadasana

Steps to do Urdhva Tadasana

  1. Come into the simple standing position with your feet in contact with each other.
  2. Distribute the weight across the feet, stretch your legs as much as possible.
  3. Now interlace your fingers of both the hands, lift your heels up, inhale deeper, and while inhaling raise the hands up to shoulder as much as possible until you feel the stretch.
  4. Make sure that palms of the hands are facing up. Fix your eyes to the rooftop and gaze up.
  5. Now raise your body in such a way that whole weight and balance of the body is on the fingers of your legs.

Steps to do Tiryaka Tadasana

  1. Tiryaka tadasana is lateral bending asana with a mild stretching effect.
  2. While stretching the hands as in the Urdhva Tadasana, move and bend your body on right side from waist as much as possible, do the same process on the left side.
  3. Inhale while coming up, exhale while going down.

Read more about Tadasana

Headstand (Sirsasana)

Next in our series of ‘reduce breast size with yoga’ is the toughest among all i.e. Headstand which pushes the blood circulation of the body downwards for the nervous system and spinal cord. Your breast gets the fresh thrust of oxygen and blood ciruculaion and internal massage.

There are two types of headstand: supported headstand & unsupported headstand

Steps to do Supported Headstand (Salamba Sirsasana)

To be on the safer side, it is advisable to practice the pose against a wall. Place the blanket alongside the wall, keep your elbows on it with shoulder-width apart, interlace your fingers and put the crown of your head on the blanket in the fingers, and press the elbows against the ground. Try to lift both feet away from the floor and straight in the air to place the heels on the wall.

Supported Headstand

image-gokarnayoga.com

Steps to do Unsupported Headstand (Niralamba Sirsasana)

Once you are totally expert at doing supported sirsasana, then only you should try the unsupported variation. Entire body is rested on the crown of your head upside down. It can cause serious injury to your neck and spine if you are careless and not focused. It requires serious attention.

Unsupported Headstand

Unsupported Headstand

Read more about Sirsasana.

Surya Namaskar (Sun Salutation)

This asanas stretch the body while contracting and extending the chest alternately to control respiration and breast reduction.

Padangusthasana (Toe to Hand Pose)

Paschimottanasana (Seated Forward Bend)

paschimottanasana

paschimottanasana

Paschimottanasana is intense forward bending asana, and require flexibility. It is a horizontal version of uttanasana. Due to tightness in the legs and back, forward bending is not easy. However, only with practice you can reach through the feet. According to Shiv Samhita, combined with padmasana, siddhasana and vajrasana, this asana is an accomplished asana.

Steps to do paschimottanasana

  1. Sit on the floor with your legs straight in front of you keeping the spine erect.
  2. Inhale, raise both arms above your head and stretch up.
  3. Exhale, bend forward from the hip joints, and not from the waist.
  4. Keep the spine erect, and focus on moving forwards towards the toes, not towards the knees.
  5. You need to keep the elbows straight, however, initially you can also bend it a little..
  6. Place your hands on your legs, wherever possible.

Read more about Paschimottanasana 

Padahastasana (Hands under Foot Pose)

‘Pad’ means legs/feet and ‘hast’ means hand, hence Padahastasana. It is a forward bending asana. It is one of the important step asana practiced during the Surya Namaskar or Sun Salutation. It brings upper and lower body together and infuse higher states of awareness bringing balance to body and mind.

Padahastasana

image credit: gaia.com

Steps to do Padahastasana

  1. Begin standing at the top of your mat.
  2. Inhale and exhale slowly while bringing down your upper part of the body from the hips.
  3. Try to bring your hands to the floor while keeping the legs straigt.
  4. However, keeping the legs straight is not possible initially as it requires great flexibility.
  5. Bend your knees as much as needed to touch the feet or ground.
  6. Try to turn your palms slide under the soles of your feet.
  7. Do not strain or force the body
  8. Breath normally, stay for 5-6 breaths and slowly return to standing.

Read more about Padahastasana

Namaskarasana (Penguin Pose)

Standing Backward Bend – (Ardha Chakrasana/Anuvittasana/Half Moon Pose)

Ardha means half and chakra means wheel. In an ideal pose this asana looks like half wheel created by your body. This pose stretches and opens the front of the body which is good for breast reduction, tones the arms and shoulder muscles.

anuvittasana

anuvittasana

Steps to do Standing Backward Bend

  • Stand straight with feet together and arms alongside the body.
  • Press your hips forward as you bend your backward slowly and as much as you can.
  • Support your weight with your hands
  • Keep the lower body stable and well balanced
  • Either gaze forward or up to the sky or ceiling.
  • Hold as long as you can.
  • Slowly come back in the original position: keep the legs, buttocks and arms strong as you slowly inhale back up.
  • Entire pose is dependent upon stability of legs and hands.

Read more about Standing Backward Bend

Wall Press

Mandukasana (Frog Pose)

Mandukasana - Frog Pose

Mandukasana – Frog Pose

It is also known as frog pose because final pose of this asana resembles a frog. In Sanskrit, frog is called as a Manduk. In this pose you press your hest against the floor as much as possible and it creates pressure on your breasts. There are three variations of Mandukasana

Steps to do variation 1

Sit in vajrasana. Make fists of both your hands by placing the thumbs inside the fingers. Place the fists on your navel together. Press the fists against your abdomen and bend forward while exhaling. Keep your eyes open and look in front of you. Maintain this pose for 2-3 minutes and then come back to the vajrasana while inhaling.

Steps to do variation 2

Sit in vajrasana. Place left palm on the navel and cover it with right palm. Press your palms against abdomen and bend forward while exhaling. Try to touch the ground with your forehead.

Steps to do variation 3

Sit in vajrasana. Spread the knees as far as possible. Keep your hands on the knees respectively. Keep the body posture straight and focus on your breathing.

Read more about Mandukasana

Virabhadrasana (Warrior Position)

Let’s see how to do virabhadrasana or warrior pose and its variations. Virabhadrasana is an easy common yoga pose with main focus on balancing, positioning, alignment with a full-body experience. In this asana we stretch the whole body, ankles, calves, upper body and arms focusing on center of gravity. Entire body is benefitted with this asana.

Virabhadrasana or Warrior Pose

image credit: www.artofliving.org

Steps to do Virbhadrasana

  1. Come into Adho Mukha Svanasana (Downward-Facing Dog Pose).
  2. Step your right foot forward, bend your knee 90 degrees keeping the thigh parallel to the floor.
  3. Focus on the left foot and stretch it backward as much as you can with left knee straight.
  4. Try to keep left foot straight and heel on the ground.
  5. You can lift the heel in case you are not able to keep it on the ground.
  6. Focus on balancing, body should not shake left right.
  7. Inhale, raise your hands, arms, with palms facing each other.
  8. If possible look up or you can also look straight.
  9. Stretch the body forward and backward as much as you can to take maximum benefit of this asana.
  10. Breath normally in final position.
  11. Hold for 5–10 breaths.
  12. To release the asana first release your hands and then come back to Downward-Facing Dog
  13. Repeat with the left foot forward and right foot backward.
  14. Do 5-6 rounds.

Read more about Virbhadrasana

Dwikonasana (Double Angle Position)

Dwikonasana or Double Angle Pose or Two Triangle Pose is a standing yoga posture that improves the flexibility of the shoulder joints. This is basically shoulder stretching asana. ‘Dwi’ means two and ‘kona’ means angle, hence, two angle. It stretches the muscles of the upper chest and helps in breast reduction.

Steps to do Dwikonasana

  1. Stand erect and keep a distance of one foot in between the feet.
  2. Inhale, lean forward a little, and stretch the arms behind the back.
  3. Interlock the fingers.
  4. Now exhale, bend forward from hips as much as you can while raising the arms up slowly.
  5. In the final position, your torso, neck, and head i.e. upper half portion should be parallel to the floor.
  6. This is the final position. Breathe Normally. Retain the posture as long as it is comfortable.
  7. When coming back to the normal, inhale and up yourself slowly.
  8. Supta Vajrasana is one of the preparatory poses before doing Dwikonasana.

Read more about Dwikonasana

Dietary Discipline:

If you want to reduce breast size with yoga then it has to be supported by a well balanced and disciplinary diet such as:

  • Eating lots of vegetables and fruit.
  • Choosing whole grain foods over refined wheat flour.
  • Eating protein and nutritious foods.
  • Drink lot of water and less intake of juices.
  • And most important – do excercise!

Conclusion

Above listed poses are more than enough to reduce breast size with yoga practices, however, you must ensure that you put them into practice daily to make most out of it. Plus, a nutritious diet will enable you to see the starting of the desired result in a month. All the best!

Gautam Trehan

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