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TRAINING TIPS

Firm Breasts with Yoga Poses

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It’s always wrong to lose hope.

When it comes to breast size, many women had given up. If you’re against going under the knife, which am pretty sure you are otherwise you won’t be reading this, there are 7 yoga poses to help  shape your breasts. 

 

1. Warrior Pose Image result for woman doing warrior Pose yoga gif

 * Place feet wide apart, parallel to each other.

* Turn left foot to the left at a 90-degree angle and turn right foot to the inside.

* Exhale, then bend left knee.

* Keep right leg straight as you raise your arms and put them in line with your shoulders.

* Turn head to the left while looking at your wrist.

* Repeat 7-10 times, then do the exercise on the right side.

 

2. Triangle PoseImage result for woman doing triangle Pose yoga gif

* Place feet wide apart.

* Turn left foot at a 90-degree angle and the right foot at 15 degrees.

* Touch left ankle with the left hand, and stretch right arm upward so arms make a straight line.

* Keep knees and spine straight.

* Turn face up and look at your fingers.

* Hold for up to 1 minute.

* Repeat the exercise on the other side.

 

3. Cobra PoseImage result for woman doing cobra Pose yoga gif

* Start lying on your stomach with your head facing down.

* Keep elbows close to the body, lifting chest off the floor. Legs and feet should press into the ground as you press your upper body away.

* Do for 60 seconds.

 

4. Bow PoseImage result for woman doing bow Pose yoga gif

* Lie facedown, bend knees, and grab ankles.

* Press feet into the hands, keeping knees at hip-width apart.

* Lift chest off the ground.

* Stay like this for 5 deep breaths.

 

5. Camel Pose Image result for woman doing camel Pose yoga gif

* Kneel with feet extended behind.

* Keep knees, hips, and shoulders in one line.

* Place hands at the base of the spine with fingers facing down.

* Keep pinky fingers on either side of the spine.

* Draw elbows in toward each other and open your chest.

* Keep pressing thighs and hips forward as you slowly bend back.

* Let head drop back if it’s comfortable.

* If you feel supported, reach back to hold ankles.

* You can move to your toes to make it easier to reach.

* If you’re very flexible, walk hands further up the legs.

* Bring hands back to your lower back before lifting up to release the pose.

* Do 3 sets of 15 reps.

 

6. Wheel Pose  

* Lay on your back on a mat.

* Bend knees and plant feet on the floor, with heels as close to your butt as possible.

* Bend arms, and plant hands on the floor.

* Press feet down into the ground.

* Exhale and lift hips from the ground.

* Tighten butt, thigh and core.

* Take a breath, then press into the palms to lift shoulders from the mat.

* Pause again, to take a few breaths.

* Exhale and straighten arms completely, lifting chest further.

* Let head hang free.

* Stay in this pose anywhere from 5 to 10 seconds or more, breathing easily.

* Repeat anywhere from 3 to 10 times.

 

7. Headstand

  1. Come into the table top position.
  1. Clasp hands and place head on the mat.
  • Lower to your forearms and place elbows directly under the shoulders.
  • Interlace fingers. Leave a space the size of an egg between palms. The outer edge of the hands, wrists, forearms and elbows is your foundation for the headstand.
  • Place crown of the head on the floor with the back of your head against your hands.

 

  1. Move into a half-forearm headstand position.
  • Root strongly into the forearms and outer wrists, lifting shoulder blades away from the ears to protect the neck.
  • Lift knees and hips up, lengthen spine, and keep elbows right under the shoulders. If the shoulders start to slide, consider practicing the Dolphin Pose to build more strength in the shoulder/arm muscles.
  • Walk your feet forward towards arms so hips start to stack over the shoulders.
  • If the upper back starts to round – causing shoulders to sink forward past elbows – stick with the Dolphin Pose to build more flexibility in the upper back and chest.
  • Root strongly into the forearms/wrists/hands and lift shoulder blades away from the ears, keeping most of the weight in the arms so the pressure on your head is light.

 

  1. Kick legs up and hold the headstand.
  • Slowly lift one leg. Keep it straight and avoid turning it out.
  • Root into your foundation and move shoulder blades up away from the ears, tightening the core.
  • Push onto the ball of the bottom foot. Keep rooting through the foundation and lift up the entire torso, engaging abdominal muscles strongly to lift bottom leg up.
  • Join legs and squeeze through the heels and balls of the feet.
  • Root into your foundation and lift strongly upwards the whole body.
  • Reach tailbone up towards heels so abdomen stays engaged.

Stay as long as you feel stable and can maintain steady breathing.

 

  1. Slowly and with control, lower legs to the ground one by one.
  • To come out of the headstand, squeeze through the arms, lifting shoulder blades away from the ears.
  • Keep one leg lifted upwards as you tighten your core and slowly begin to lower the other leg back down. The top leg reaching upwards is the counterbalance as the other leg descends.
  • Bring the other leg down.
  • Alternately, bend knees at the same time and hug legs to thebody, engaging abdominal muscles as you lower both feet back down.
  • Lower knees to the floor and rest in a Child’s Pose.

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