KEEP THE BREASTS FIRM AND RELIEVE STIFF BACK MUSCLES WITH THESE YOGA ASANAS

These yoga asanas will help you fight stiff back. (Pic source: Pexels)

If you have a stiff upper body and saggy breasts, worry not as there are certain yoga asanas that can help you get rid of them. Apprising us about the same, Anshuka Parwani, a celebrity yoga expert, took to Instagram and wrote, “It is very common for the breasts to droop as you get older. But there are certain factors like bad posture, and lack of movement, that can lead to saggy breasts from a younger age. Here are some movements that will activate and tone your chest and back muscles, which will help to keep the breasts firm and help relieve stiff back muscles”.

She added that a hunched or bent back, can cause the breasts to hang by their own weight, aggravating the sagging process. "But, when your posture is good, you are indirectly putting less strain on your back and breasts. Always be conscious of your posture and make it a habit to practice these daily to see the difference," she further wrote.

Neha Aneja Girdhar, founder, Yoga Niyama by Neha Hatha told indianexpress.com, “There are many yoga asanas that help in strengthening the chest and back muscles, which will also help keep the breasts firm. Some of the asanas are bow pose (dhunurasana) cobra pose (bhujangasana), camel pose (ushtrasana), and more”.

 

Asanas for stiff upper body

Below are some simple exercises, as shared by Anshuka Parwani, that will help you relieve stiff upper body and sagging breasts.

Eagle arms

Eagle arms, also known as garudasana, is a great stretch for the shoulders and upper back and also opens the back of the chest.

How to perform eagle arm

Girdhar shared steps as:

Bring both arms out in front of you with your palms at eye level

Slowly start wrapping your left arm over your right, crossing the left elbow over the right upper arm.

Cross your forearms ,try to bring both elbows in one line, press your palms together and then raise your elbows to shoulder height.

“This asana opens up the chest, making it a heart opening practice and thus strengthening the chest muscles,” explained Girdhar.

Arm extensions

Arm extension is when you move your arms and stick them behind you. It strengthens and tones the back of upper arms.

How to perform arm extension

Girdhar shared steps as:

Start with feet hip distance apart,

Weight should be evenly distributed between both feet

You can take a light weight dumbbell or bottle filled with water between your palms, straight your arms, lift your arms up and take them behind your head, keep the core muscles engaged.

Elbows are bent at 90 degrees.

Don't arch your back and then slowly bring with arms back forward and repeat

Arm extension is when you move your arms and stick them behind you. It strengthens and tones the back of upper arm. (Pic source: Freepik)

Cactus arms

Cactus arms is a gentle heart opener practice that helps to open up the chest, upper back, and rib cage.

How to perform cactus arm

Girdhar shared steps as:

It can be done in both sitting or standing posture,

Open your arms out to the side, elbows bent at 90 degrees and neck straight, eye gazing forward.

Squeeze your shoulder blades together and feel the chest broaden, stay for 10-15 breaths and repeat.

“Since this exercise involves widening the chest to a great extent, it helps in strengthening the chest muscles,” shared Girdhar.

ALSO READ | Practice these immunity-boosting asanas for good health

Shoulder stretch

Ear to shoulder is a good stretch exercise for the muscles along the side of your neck.

How to perform shoulder stretch

Girdhar shared steps as:

Keep your face straight. Start tilting your head so that you are moving your ear towards the shoulder.

Make sure not to bring your shoulder up to your ear. Hold the stretch for 30 seconds.

“This asanas works majorly on neck and shoulder muscles,” shared Girdhar.

ALSO READ | These easy yoga asanas will help you replace ‘sadness with love’

Cow face pose

Cow face pose (garudasana) extends your muscles around the abdominal region, it improves abdominal and diaphragmatic breathing. It also strengthens the muscles in your thighs, hips, thighs, shoulder joints, spine and chest.

How to do cow face pose

Girdhar shared steps as:

Sit in Dandasana,

Bring your right knee over the left knee in a way that your right foot is close to your left hip and left foot close to your right hip.

Both the knees should be over each other.

Inhale and lengthen your spine and stretch your right arm up and take it to the centre of your back palm facing down.

Now extend your left arm out and take it towards your back and try holding palms with each other.

Stay there for a few breaths and then switch the legs and arms to repeat the same with the left leg.

“As this asanas strengthen the chest muscle, it  can help with firming and lifting the breast,” said Girdhar.

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2023-06-08T17:15:46Z dg43tfdfdgfd