Breast tissues in men and women are largely constructed of adipose, or fat, and are governed largely by body fat proportions. While genetics also play a role in the size and robustness of breasts, in most cases breast size can be decreased alongside general weight loss and can be achieved by placing the body in a calorie deficit. While there are numerous yoga asanas or poses that can strengthen, nourish or protect the overall health of the breasts, the most effective method to reduce your breast size through yoga would be to engage in high-impact yoga classes such as Bikram, Ashtanga or Power yoga.
Step 1
Select a yoga studio in your area that regularly teaches classes in high-impact, athletic or weight loss yoga. Visit a calorie counter such as Quick Fit or Calorie Counter and select an athletic yoga that burns a sufficient amount of calories to activate weight loss with your current diet. A typical 90-minute Bikram yoga class will burn 1,000 calories on average, whereas Ashtanga and Power yoga typically burn 700 calories per workout.
Step 2
Attend yoga class regularly so that you are engaging in high-impact yoga three to seven times each week. Bring a filled 32-ounce water bottle, yoga mat and towel to each class and make sure to continuously inhale and exhale through your nose during practice to prevent dizziness or nausea.
Step 3
Create your own yoga sequence for at-home practice using a list of recommended poses for breast reduction, such as those available in Yoga Wiz or Yoga Journal. Begin your daily practice by placing your yoga mat in a calm, spacious environment and standing in the middle of your mat for a basic Pranayama breathing exercise. Interlock your hands and place the knuckles of both hands directly underneath your chin with your elbows together and pointing to the floor. Inhale through your nose while slowly raising your elbows towards the ceiling and counting to six. Hold your breath for two seconds before loudly exhaling through your open mouth while leaning your head back to look toward the wall behind you. Press your elbows together so that they meet directly in front of your chest and repeat 20 to 40 times.
Step 4
Perform the Ardha Chakrasana, or half moon pose, by stretching your arms towards the ceiling and interlocking your hands. Tighten your wrists and palms together and release your index finger so that it points directly toward the ceiling. Stretch upward so that there is no gap between your shoulders, ears and biceps, and inhale deeply before pushing your hips to the left side. Keep your hips symmetric and your knees unbent as you slowly arc your upper body to the right, guided by your index finger. Continuously push your hips to the left while gently pushing your left hip and right shoulder forward to keep your body in line. Hold the posture for one minute before returning to the center and thrusting your hips to the right for the opposite side.
Step 5
Monitor your eating habits and adopt a low-sugar, low-fat diet predominant in whole grains, leafy greens, fruits and lean meats such as fish. Calculate your daily caloric intake and compare it with the calories burned in your daily exercise regimen to help to maintain a consistent breast size reduction throughout your practice.
Tips and Warnings
- Remember: genetics play a big role in breast size, and can be a large factor of why you may have large breasts if the rest of your body is slim. Talk to your mother or father and look at pictures of your relatives to determine if large breasts run in the family.
- Consult your chiropractor, doctor or personal physician before beginning a new exercise regimen such as yoga practice. While very beneficial, incorrect execution of postures can result in pain or negative symptoms. Contact your doctor if you experience acute or lasting pain during yoga practice.
Things You'll Need
- 32-ounce water bottle
- Yoga mat
- Towel
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