Yoga asanas to strengthen chest muscles and support breast firmness

Breast sagging is a natural part of ageing and can occur at different stages of life. However, factors such as significant weight loss, pregnancy, lifestyle habits and inadequate support can contribute to changes in breast shape and firmness.

According to celebrity yoga and holistic wellness expert Anshuka Parwani, yoga cannot alter the shape of the breasts themselves, but strengthening the muscles around the chest and upper back and improving posture may help create a more toned appearance.

Parwani has recommended several yoga poses that focus on the chest, shoulders and upper back. Practitioners should maintain proper alignment and engage the relevant muscles while performing them.

1. Extended arms to cactus arms in Vajrasana

Sit in Vajrasana with your legs folded and extend your arms outward. Interlock your fingers and gently open the chest. Then bend your elbows into a cactus position while bringing the arms to the sides and lifting the gaze. Continue the movement for a few minutes, maintaining controlled breathing and posture.

2. Reverse tabletop pose

Sit on the mat with your hands placed behind you and your feet firmly on the floor. Press through your hands and feet to lift your hips and torso into a tabletop position. Keep the chest open and gaze upward.

The pose can stretch and strengthen muscles around the chest and shoulders. Lower your pelvis gently before repeating.

3. Cow Face Pose

Bring one arm over the shoulder and the other behind the back from below, attempting to clasp the fingers. Hold the position while keeping the chest open and maintaining comfortable breathing. Repeat on the opposite side.

4. Cobra Pose

Lie on your stomach with your palms beside your shoulders. Slowly lift your upper body while pressing gently into the palms. Keep the movement controlled and avoid forcing the back.

5. Camel Pose

Kneel with your legs positioned behind you and gradually lean your upper body backwards. Reach towards your heels while opening the chest and lifting the gaze. Hold the pose only as far as comfortable and return slowly.

While these poses can support muscle strength, flexibility and posture, yoga cannot permanently lift or reshape breast tissue. Results also vary from person to person. Anyone with pain, an injury or difficulty performing these poses should seek guidance from a qualified yoga instructor or healthcare professional.