9 Effective Yoga Poses for Firm and Perky Breasts
How yoga helps to improve the shape and firmness of your breasts?
It is very natural for breasts to lose firmness due over time due to aging, hormonal changes, weight gain or loss, pregnancy, and breastfeeding. The effect of gravity on the body can be pretty significant however, the good news is that it is possible to improve the shape of breasts. Sagging of breasts can be postponed by following a healthy diet and lifestyle. In addition, certain yoga poses can help strengthen chest muscles and bone joints the hold the breasts up. They can also help align your body and improve posture. The following yoga poses will help you strengthen these areas so that you can develop a better frame for your breasts.
Warrior 1 Pose
Virabhadrasana or Warrior 1 Pose requires a mix of confidence and flexibility. It takes a bit of practice to properly position yourself within the pose as well as seamlessly transition into Warrior 2.
- Option 1, from Downward Facing Dog inhale and step one foot in between the finger tips and position the back foot at a 45 degree angle then circle the arms to the sides and up
- Option 2, from Mountain Pose, take one foot 3 to 4 feet backwards and position at a 45 degree angle
- Keep the back toes pointing to the front
- Make sure that the front foot is placed firmly on the floor with the knees bent directly over the ankle
- Ensure that there is heel to heel alignment between both legs
- Press the outside edge of the back foot firmly down on the floor with the leg straight and muscles active
- Square the hips and torso towards the front
- Push the sit bones down
- Arms are straight, palms together, shoulder blades moving down the back
- Roll the shoulder back and down towards the hips while expanding the chest upward
- Gaze at the fingertips
- Find a slight bend in your back
- Push the belly button to the spine to maintain proper spinal posture
Warrior 2 Pose
Virabhadrasana 2 or Warrior 2 directly proceeds Warrior 1 and requires additional concentration and strength in mastering the pose.
- From Warrior 1, inhale to prepare then exhale to open the arms to each side
- Simultaneously, shift the back leg a few inches backwards and position the back foot at a 90 degree angle
- Position the arms parallel to the floor in line with the shoulders
- Turn the hips open facing to the side
- Ensure that the front knee stays directly over the ankle and is parallel to the floor
- Engage the muscles in the back leg, tighten the back kneecap and tuck the tailbone in creating space between the lumbar vertebrae 1 through 5
- Gaze at the fingertips of the front hand
Reverse Warrior Pose
Viparita Virabhadrasana or Reverse Warrior Pose opens the chest and side body, releasing tension in the intercostal muscles around the ribs and allows for a deeper breath.
- From Warrior 2 on the right side, keeping the right knee bent, turn the palm of your right hand to face the ceiling.
- Inhale, flip your right palm up to the ceiling. At the same time lower your left hand and slide it down your left leg.
- Elongate the waist
- Firm your shoulder blades on the back and knit your lower ribs in, slightly engaging your core muscles.
- Lift your chest as you come into a gentle backbend.
- Look to your raised hand or gaze to your back foot if you have neck or balance issues.
- Stay in the pose for up to 5 breaths.
- Come back to Warrior 2 as you exhale.
- Repeat on the other side.
Dhanurasana or Bow Pose is so called because it looks like an archer's bow, the torso and legs representing the body of the bow, and the arms the string.
- Begin by lying on your stomach with your forehead on the floor and your arms and legs extended straight behind you
- Ground your pelvis and lower abdomen into the floor - this is your foundation.
- Keep your legs hip distance apart and bend both knees at the same time so that your ankles and shins are in line over your knees.
- Inhaling reach your arms back and grab your ankles with your right hand wrapping around the outside of the right foot and the left hand wrapping around the outside of the left foot
- Keep your arms straight as you exhale to lift your chest and thighs away from the floor.
- Pull your feet away from your head to help lift your chest higher.
- Find internal rotation in both thighs allowing your inner thighs to move up toward the ceiling.
- Draw your tailbone slightly downward to alleviate crunching in your lower back.
- Balance on your navel to find equal extension between the lift of your chest and that of your legs.
Natarajasana or Lord of the Dancer's Pose that requires and builds full-body strength, flexibility, and coordination. It also stretches the chest and abdomen strengthening the muscles in that area.
- Begin in standing pose keeping the core and knee caps fully engaged
- Shift the weight to one side of the body
- Exhale and bend the knee
- Clasp the inner ankle with the same side hand as the lifted leg while simultaneously extending the opposite arm up. This helps to maintain the balance in the pose
- Inhale, reach back with the lifted leg and folding forward
- Do not open the right hipbones, keep it parallel to the left
- The lifted leg stretches backwards as high as possible while the opposite hand stretches further forward
- Trick: Maintain your focus on a spot on the wall or floor to ensure that you are maintaining your alignment in the pose. This will also make sure that you are keeping proper balance.
Utthita Parsvakonasana or Extended Triangle is an excellent side stretch as well as strength building pose.
- From downward dog pose, inhale to lift the right leg and bring the right foot between the fingertips Straighten the right leg
- Keep both legs straight with only a slight bend in the knees while maintaining engagement of the quadriceps and kneecaps
- Extend your arm out to your sides parallel to the floor Left hand cartwheels up, right hand inside shin
- Exhale, extend the left arm over the ear
- Press the feet flat against the floor, tightening the legs
- Bend from your hips not your waist and stack the hips by bringing the right hip bone underneath the left hip bone
- Separate the shoulder blades away from each other
- Create a straight line between the left hip, shoulder and wrists, parallel to the floor, and your neck in line with the spinal cord
- Beginner variation: If you are finding it challenging to keep your legs straight you may bend them. You may also choose to use a block positioned directly under your shoulder.
Ushtrasana or Camel Pose is a kneeling back-bending asana in modern yoga as exercise. This pose stretches hip flexors, psoas, thighs, and abdominal muscles, opens shoulders and chest, and improves posture.
- Kneel on your mat with your knees hip width apart and shins and feet aligned behind them
- The tops of your feet should be on the floor and your toes pointing straight back
- Bend your elbows and bring your hands to your lower back, fingers pointing upward
- Draw your elbows together opening your chest internally rotate your thighs and use the heels of your palms to draw your buttocks toward the floor as you lift out of your lower back
- Bend from your upper back and straighten your arms as you reach behind you to grasp your heels
- Keep your hips directly above your knees
- If your hips shift backward as you reach for your toes
- Keep your hands on your lower back, with practice you will eventually be able to bend back to reach your heels
- Broaden across your collarbones and press your shoulder blades in and up to open your chest and shoulders
- Allow your head to drop
- To come out of the pose, exhale to lift your head and torso and sit into Child's Pose
Urdhva Dhanurasana or Wheel Pose stretches your inner organs, opens up the lungs, increases flexibility in spine, improves posture, builds stamina and strength, energizes and invigorates, and is considered a mood enhancing pose.
- Lie on your back with your knees bent and your feet hip width apart
- Inhale your arms straight up to the ceiling with your palms facing away from you
- Then bend your arms and place your hands on the floor next to your ears,
- Shoulder width apart with your fingers facing the same direction as your toes
- Press your hands and feet into the floor as you lift your hips up as if you were coming into Bridge pose
- Lift onto the crown of your head, pause and press your palms into the floor,
- Spreading your fingers wide and grounding down through every knuckle and through the base of your thumb and index finger
- Straighten your arms and wrap your outer
- Upper arms inward to find external rotation
- Press down through all 4 corners of your feet shifting your weight onto your heels
- Roll your inner thighs toward the floor as you firm your outer hips inward
- Let your head fall between your shoulders in a comfortable position.
- To come out of the pose, bend your arms and shift your body weight toward your shoulders as you slowly descend, landing on the back of your head and your shoulder blades
Parighasana or Gate Pose is a kneeling asana in modern yoga as exercise. This pose stretches the entire side body from the hips to the armpits, including the abdominal muscles, spine, and hamstrings, opens the shoulders, and helps to reduce neck and shoulder tension. It creates space for the abdominal organs as well as stretches the stomach and spleen when the arm is overhead.
- Begin kneeling on the floor with your hips and buttocks lifted up off your back legs
- Your inner knees should be together and your thighs should be perpendicular to the floor
- Extend your right leg out to the side and point your toes to the right with your kneecap pointing to the ceiling to engage your quadriceps
- Press your right foot’s sole all the way onto the floor while keeping your leg straight, inhale, extend your arms out to the sides to shoulder-height with your palms facing down
- Rest your right hand along your right thigh, shin, or ankle
- Turn your left palm upward, and then extend it up toward the ceiling
- Then reach your left arm overhead and to the right, so your bicep rests against your left ear
- Turn your gaze up toward the ceiling
- To release, inhale as you lift through your left arm to draw your torso upright, while keeping both arms extended
- Then lower your arms and move your right knee next to your left to regain balance
- Repeat the pose for the same amount of time on the opposite side
Try out some of these poses and let us know in the comments below what you think.