Breast Sculpture through Yoga

Published on by CMe



Whether we believe or not, a huge proportion of women worldwide are not happy with their breast shapes. I believe one of the reasons is that the media images make them believe what was the ideal breast shapes which usually associated with big and perky and with a small nipple and areola.

It also seems that it is this exposure which makes the females feels so vulnerable about their normal and healthy beautiful breasts. This may cause them to believe their breasts are too big, too small, too low, are uneven or even think that the nipples are wrong and ugly.

Nevertheless and in reality female breasts come in all kinds of sizes and shapes and are depended upon genetic factors, regionalism, diet, climate and several other factors. In short as faces of people are different, so are women beautiful breasts. In fact, having asymmetrical breasts, where one is bigger than the other, or one breast slightly larger than the other are all very common among modern women.

For some women, they consider having beautiful breasts, big breasts and sexy breasts are important as they believe that breasts are the most anxiety-provoking area of the body and this could partly due to their prominent position or image that they need to project to the public at large, therefore what we think not important may not be so to the others.

Ancient Hindu Yoga is really helpful to tone your body including your breasts, which might be either a general requirement of your body or due to pregnancy and childbirth.

Various postures of yoga which tone your body help in the reduction of the body weight in appropriate manner. Breast size generally increases while you breast feed the baby and it automatically becomes normal when you stop breast feeding. If still it doesn’t go normal then you can take up little exercises like turning around from left to right by either standing or sitting in a fixed position. This will provide required exercise to the muscles of the shoulders and the ones below it in the trunk region.

Eight parts yoga (Asthanga yoga) provides exercise to all the bodily organs in an appropriate amount. It helps to tone the trunk region of the body appropriately. Yoga physical exercises help in increase of metabolism and heart rate which helps to burn the extra deposits of the cholesterol in the body. This will further aid in the reduction of the fat deposit in the breast region and provide appropriate exercise for your breast.

All postures of yoga which help in the reduction of obesity also work greatly for breast reduction. Yoga provides breast reduction in simple and easy steps and there is no need for the breast reduction pills or any other kind of surgery. Though it will take a little time but yoga can definitely help for the reduction of abnormal breast size.

Yoga Poses for Breast Reduction
There is no direct evidence that Yoga practices help reduce breast size. But, then again, thought there isn’t a single Yogasana (pose) that promises to help for any problem, it has been found that the regular practice of Yoga delivers the desired results. Weight gain in the bust region is not uncommon and can be tackled with the practice of yoga asanas that help with weight loss and help to tone your body. According to your age and abilities you will have to, practice several Yoga disciplines. This might just call for altering your lifestyle and your daily routine.

Your Yoga program would include a regular schedule of early to bed and early to rise, coupled with a set of Yogasana (postures), Pranayamas (breathing exercises), Kriyas (cleansing techniques) and a Yoga diet. Depending upon your age and health you will have to practise all the Yoga poses in the following positions on a daily basis. Yoga doesn’t believe in rigidity, either.


Yoga Poses for Breast Reduction
Tadasana (Palm Tree pose)


  • straight with the feet together and the arms by the side of the body
  • Interlock the fingers
  • Raise the arms over the head and keep the elbows straight
  • Touch the upper arms to the ears
  • Breathe in and come up onto the toes
  • Stretch the whole body upwards
  • Hold the stretch for a while
  • Keeping control of the movement, come down to the starting position
  • This is one round, repeat for the required number of rounds


  • Improves the flexibility of the whole body
  • Balances and relaxes the nervous system
  • Helps increase height by stretching the muscles and ligaments
  • Increases blood supply to the spinal muscles and nerves
  • Opens each and every vertebrae, removing stiffness in the spinal muscles. 

Trikonasana (Triangle Pose)

  • with the Downward Facing Dog Pose (Adho Mukha Svanasana).
  • Move your left foot forward for about 1 meter.
  • Put your left hand beside your foot and carry your weight with the lower back and on the heels of your foot in front. Raise the upper part of your body until the lower back is straight. You can recognize this by a groove in the middle of the lower back. The right foot (the one at the back) rests on the floor.
  • :Stretch the leg which is in front without bending the back or twisting your body. With your back straight and your right hip stretched backward, look at a point on the ground and breathe in and out quietly. Press your left hand against the heel and twist your chest to the left. Let the twisting motion involve only your upper back while your hip, lower back, legs and head remain stationary. When you cannot twist any further, stretch your right arm upward.
  • Then twist your head to the left, look upward along your outstretched arm and stretch out your neck. When you stand well aligned in this position, it will feel light. The better you do this exercise, the bigger the triangle between your legs, arms and side will be.   Step back towards the Facing Dog Pose and repeat the exercise with your right leg in front.

In this Asana, it is important that you keep the lower back straight. Aside from that, remember that when you are twisting, the hips do not twist along. Otherwise, the right hand side becomes active and the lower back gets "locked up" as it were which results in tension in the lower back. Prevent this by actively tightening the left hand side and let it even help carry the position so that you can keep the hip in its place when twisting. This dynamism in your side also helps you to keep the dynamism in the hip active through the right leg as a result of which the hip is mobilized as much as possible.

Ardha Chakrasana (Half Moon pose)

The moon has a rich symbolic significance in yoga mythology. In hatha yoga, for example, the sun and the moon represent the two polar energies of the human body. In fact, the word hatha itself is often divided into its two constituent syllables, "ha" and "tha", which are then esoterically interpreted as signifying the solar and lunar energies respectively.

Step by Step

  • Utthita Trikonasana to the right side, with your left hand resting on the left hip. Inhale, bend your right knee, and slide your left foot about 6 to 12 inches forward along the floor. At the same time, reach your right hand forward, beyond the little-toe side of the right foot, at least 12 inches.
  • Exhale, press your right hand and right heel firmly into the floor, and straighten your right leg, simultaneously lifting the left leg parallel (or a little above parallel) to the floor. Extend actively through the left heel to keep the raised leg strong. Be careful not to lock (and so hyperextend) the standing knee: make sure the kneecap is aligned straight forward and isn't turned inward.
  • Rotate your upper torso to the left, but keep the left hip moving slightly forward. Most beginners should keep the left hand on the left hip and the head in a neutral position, gazing forward.
  • Bear the body's weight mostly on the standing leg. Press the lower hand lightly to the floor, using it to intelligently regulate your balance. Lift the inner ankle of the standing foot strongly upward, as if drawing energy from the floor into the standing groin. Press the sacrum and scapulas firmly against the back torso, and lengthen the coccyx toward the raised heel.
  • Stay in this position for 30 seconds to 1 minute. Then lower the raised leg to the floor with an exhalation, and return to Trikonasana. Then perform the pose to the left for the same length of time.

Padangusthasana (Toe to hand pose)

  • mountain pose, shift your weight into your right leg.
  • Bend the left knee, bringing the left foot off the floor.
  • Hold your left big toe with your left hand in a yogi toe lock.
  • Straighten your left leg as much as possible. Keep both hips squared to the front of the room.
  • Try to keep the spine straight, the shoulders sliding down your back, and your left arm in the socket.
  • Release the left foot and repeat the pose on the other side.

Beginners: If you can't comfortably straighten your lifted leg, use a yoga strap around the ball of the lifted foot. Hold the strap and straighten the leg.
Advanced: Try coming into the pose from uttanasana. Grasp your toe in the forward bending position and come all the way up to stand while keeping hold of the toe.

Once you are up, try forward bending just your torso over the lifted leg or opening the lifted leg out to to the side.  When coming out of the pose, release your grip on your toe and try to keep your lifted leg high. Hold for 5-10 breaths before releasing the leg.

Padahastasana (Forehead to knee pose)

Step by Step:

  • with your feet firmly on the ground, breathing normally, so that you are first mentally relaxed and tuned. Relax all your muscles and close your eyes. Be totally aware of your entire body. Feel the touch of your feet on the floor.
  • Inhale deeply and raise your hands upwards, by first circling them out to the sides. Stretch your arms upwards as much as you can.
  • Now exhale slowly as you bend forward from the waist down. Keep on bending gradually, touching your knees and then gradually the calves and ankles, until your hands touch your feet. Take care not to bend your knees, but do not lock your knees either. Touch the feet (or either side, as far as you can). The movement should not be jerky or quick, but slow and fluid, while you are mindful of each sensation in your muscles.
  • Do not force any muscle to stretch. Your neck and head should be relaxed; your spine should be stretched and lengthened as far as possible, with the tailbone and hips pushed back.
  • Circle your hands out to either side of your feet. Wrap the first two fingers of the hands around the insides of the big toe of each corresponding foot. Inhale gently and hold your feet, breathing slowly but smoothly.
  • Take care not to bounce up and down. In the initial stages, you might feel your body trembling.
  • Hold the pose for some time and then release your hands while bending the knees slightly.
  • Now inhaling gently, bring your body back to the original vertical position, gradually releasing the stretch of the spinal muscles.
  • Repeat 3 or 4 times for maximum benefit. Jillian Michaels: Yoga Meltdown

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Comment on this post

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