Top Yoga Asanas to Reduce Breast Size Naturally with Pictures

Medically Reviewed by Dr. Priyanka Sharma
Written by Hexahealth Care Team, last updated on 26 September 2023
Top Yoga Asanas to Reduce Breast Size Naturally with Pictures

Positive or negative, breast size frequently has a significant impact on one's self-esteem. Not every woman is happy with an enlarged breast size as it leads to neck and back pain, makes it difficult to find clothing that fits rightly, and attracts unwanted attention. Therefore, people with larger breast sizes are always looking for ways to naturally, or through the procedure, reduce it. Although undergoing a procedure is a quick way to reduce your breast size, not everyone is comfortable going under the knife. 

Practising yoga to reduce breast size is the most recommended alternative. Yoga is an ancient practice known to help you stay physically and mentally fit. It has also proved highly effective in helping firm up the breast muscles, reducing the fat around the breast muscles or increasing their size. You can achieve your desired results by daily yoga practice to reduce breast size through a combination of asanas paired with a low-fat diet. Sticking to a regime is key to seeing the benefits of these yoga poses for reduced breast size. 

Yoga for Breast Reduction

Below mentioned are 10 asanas in yoga to reduce breast size with step-by-step pictures : 

Chakrasana or Wheel Pose

Although Chakrasana or bridge pose is commonly known to be an exercise for your back, it also works wonders for your upper body and chest. While leaning backwards to open your chest, this pose strengthens your pectoral muscles. Therefore, this yoga pose is not only for breast reduction but also for perking up sagging breasts.

  1. Start lying down with your hands by your side and your legs hip-width apart.
  2. Bring your hands closer to your shoulders with your palms firmly on the ground. Pull your knees in, keeping your feet hip-width apart.
  3. Using your lower back muscles, glutes and thighs, gently lift your back from the floor, keeping your neck, back and knee alignment in check.
  4. Push your back to lift your head slightly off the ground, this time involving your hand strength to provide that extra lift. 
  5. Completely lift your head, back and legs off the floor, forming a wheel shape. Hold this pose for as long as you are comfortable. Do not overstress the muscle. Gently come down on the floor and repeat for results 3-4 times daily. 

Ardh Chakrasan or Half Moon Pose

Ardh chakrasan, also known as the Half moon pose, provides the upper body with a wonderful stretch and tones the area. The energy utilised to maintain this posture also helps burn upper body fat.

  1. Start in a standing position with your feet together and hands on your waist. Take a deep breath.
  2. Take your left leg back in a lunge as you release your breath. 
  3. Place your right hand in front of your right foot. Use this hand support to lift your left leg off the ground and straighten your right leg. 
  4. Take a few breaths in this position while you find your balance. Keep your gaze focused towards the floor.
  5. Once you have found your balance, lift your left arm towards the ceiling and shift your gaze towards your left hand. Hold this position for a few breath cycles. Slowly bring yourself back to a lunge and back to a standing position.
  6. Repeat the same on the other side. 

3. Dhanurasan or Bow Pose

Dhanurasana, or Bow pose, is another pose that involves bending the back. It entails lying on your stomach and making a u-shape by grabbing your ankle with your hands. Since your chest is completely stretched out in this pose, it reduces breast size. People with spinal cord problems should avoid practising this pose as it will strain the area.

  1. Start by lying with your chest facing down. 
  2. Take a deep breath and push your torso up, forming the cobra pose.
  3. Bend your knees, bringing your feet to your head. 
  4. Put your weight on your right hand and use your left hand to hold your left foot. Slowly do the same with your right hand and hold the right foot.
  5. Your body will feel the stretch as it forms the bow shape. Hold this position for a few seconds, then gently release your hands and legs. Repeat the exact 3-4 times daily.

Vrikasana or Tree Pose

Vrikasana or Tree pose is an easy-to-do and effective yoga asana to reduce breast size. It stretches your upper torso and abdomen to make it tighter over time when practised daily. 

  1. Start standing with your feet hip-width apart and arms by your side.
  2. Slowly lift your left knee facing outwards, and place your left foot above the right knee. Take your hands out on the sides to help you find your balance.
  3. Bring your palms together and stretch them above your head once you find balance. 
  4. Hold this position for 30 seconds and gently come back to standing with your hands on your sides.
  5. Repeat the same on the other side. 

Padangusthasana or Toe to Hand Pose

Padangusthasana, or Toe to Hand Pose, is an excellent asana for your body. It requires practice, balance and concentration to master. Still, it has various beneficial results, such as making your body stronger and more flexible and toning all the muscles in your body, including your breasts. 

  1. Start in a standing position with your feet together and your hands by your side.
  2. Take a deep breath and bend to touch your toes, keeping your knee and back straight. Everyone has different levels of flexibility, so go only as low as you can. Daily practice will improve your flexibility over time.
  3. Release your back and inch your nose closer to your knees to feel the stretch. Hold it for 10 seconds and release.
  4. Find yourself back into a halfway position with your back straight.
  5. Roll yourself up to a standing position. Repeat this asana 4-5 times slowly for best results. 

Virabhadrasana or Warrior Pose

Virabhadrasana, also known as the warrior pose, channel energy through your entire body. It stimulates metabolism and strengthens and tones the lower back, arms, legs, and abdomen. The flow of movement, breathing and stretching of the chest muscles through this exercise eventually aids breast reduction. 

  1. Start in a standing position with your feet together and your hands by your side.
  2. Bring your hands to your waist. Take a deep breath and open your left foot wider.
  3. Twist your body to face the left side. Bend your right knee, ensuring it forms a 90° angle into a lunge.
  4. Slowly swing your hands above your head and bring your palms together.
  5. Pull your hands back and slightly bend from your lower back to hold this stretch for a few seconds. 
  6. Gently release and bring yourself back to a standing position. Repeat the same on the other side. 

Kumbhakasana or Plank Pose

Kumbhakasana, more commonly known as the plank pose, is a brilliant yoga asana for breast reduction. It strengthens, tones and tightens your chest muscles, arms, core and back. 

  1. Start on your hands and knees with your wrists positioned directly under your shoulders. 
  2. Keeping your back straight and aligned with your neck, take your legs back.
  3. Ensure your palms are entirely on the ground and supporting your upper body. Use your core strength to prevent your hips from dropping down or going up. Maintaining a straight line with your neck, back and hips are essential to see effective results of this exercise. 
  4. Try the modified version with your knees on the ground, as shown in the picture above, to build strength before you can do a full plank. 
  5. Take deep breaths while you hold the Plank for 30 seconds to 1 minute every day. 

Sirshasana or Headstand

Sirshasana, or headstand, is known to be the king of all yoga asanas to reduce breast size. The pose increases blood circulation and tones the entire body, including the breasts. This asana should be practised using wall support or under the guidance of an instructor because it is complex and, if not done correctly, can severely injure you. 

  1. Start with your hands and knees on the floor. Interlace your fingers together.
  2. Place your head firmly between your hands, ensuring grip and support.
  3. Lift your legs to get into a downward dog position.
  4. Make sure your head is well supported between your hands. Slowly, using your core muscles, lift your legs. 
  5. Hold this position for 30 seconds. This same process can be done against a wall till you build the strength to do this asana off the wall.
  6. Slowly, with control, bring your legs and knees back on the floor. Do this asana daily to see its wonderful benefits.

Ustrasan or Camel Pose

Camel pose is an excellent yoga asana for breast reduction. While performing this pose, your chest, arms and abdomen are pressurised and stretched, increasing the rate at which the fat burn leads to a reduction in breasts and arm fat. 

  1. Start in a half-seated position with your knees hip-width apart on the floor.
  2. Place your hands on your waist.
  3. Take a deep breath and slowly bend backwards.
  4. Release your hands from your hips and hold both your ankles.
  5. Hold this stretch for a few seconds, then release and repeat it daily.

Surya Namaskar or Sun Salutation 

The Surya namaskar is a series of 12 powerful yoga poses. It is a popular yoga asana for breast reduction and provides overall benefits for our body and mind. 10 minutes of this asana or 20 rounds daily helps open up the chest muscles, firm the breast muscles and reduce the fat around the area. 

  1. Start standing with your palms together.
  2. Take a deep breath and extend your hands above your head to bend your back.
  3. Release and fold to touch your palms on the floor and pull your chest closer to your thighs.
  4. From here, take your left leg back into a lunge keeping your palms rooted. 
  5. Take your right leg back into a plank position. Push back into the downward dog position.
  6. Take your body forward from a downward dog position into a low push-up position.
  7. Pull yourself up from a low push-up position into a cobra position and hold the stretch.
  8. From the cobra, pull yourself back into a downward dog position.
  9. Take your right leg forward into a lunge from the downward dog position.
  10. Bring your left leg into a fold.
  11. Roll up with your hands above your head. Bend your back and stretch. 
  12. Release and come back to the centre.
  13. Repeat the same on the other side. 10 minutes of Surya Namaskar daily is recommended. 
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Things to Keep in Mind while Performing Yoga Asanas to Reduce Breast Size

Yoga is a safe and effective therapy to reduce breast size. However, one must keep certain mandatory points in mind before performing yoga asanas to reduce breast size. Some of the important points are as follows.

  1. Yoga poses to reduce breast size must be practised on an empty stomach. Have some warm water with honey and lemon before starting your daily yoga.
  2. All yoga poses should be practised in a relaxed and peaceful environment. 
  3. Start with the basics and only move to the advanced asanas after regular practice and strength building. 
  4. Wear light, breezy and comfortable clothing for ease of movement.
  5. Use a yoga mat with a good grip.
  6. Practice mindful breathing through each exercise/ asana.
  7. Take it slow. Keep your movements controlled to avoid any undue jerks to the body.

Lifestyle Changes

Although practising yoga to reduce breast size is helpful, there are specific lifestyle changes and additions which can aid the process: 

  1. Eat a calorie-deficit diet. It is critical in helping reduce fat in the breast area.
  2. Reduce intake of salt, sugar and fats. 
  3. Increase your daily water intake.
  4. Avoid canned or packaged foods.
  5. Avoid smoking and alcohol consumption.
  6. Avoid a sedentary lifestyle.

When to see a Doctor?

Sometimes, an individual is genetically full-bodied, and even daily exercise and diet cannot aid in breast reduction. In such scenarios, it is advised to consult a doctor. A doctor can recommend the best possible action based on your body type and weight.


Yoga to reduce breast size is a mindful practice that, when practised daily, can reap benefits for your body, mind, and heart. It is simple yet complex, and a carefully curated mix of these asanas targeting specific areas can reap desired results. Practising the yoga asanas mentioned above daily can help reduce breast size. 

Reach out to our experts at HexaHealth for more information on the best yoga practices and practitioners around you. We'll connect you with the right people and provide the proper guidance on your at-home breast reduction journey. 

Frequently Asked Questions

Which is the best yoga to reduce breast size?

Ardha chakrasana, also known as the half-wheel posture, is one of the most effective yoga for breast reduction. Along with helping reduce breast size, this posture reduces thigh and stomach fat, improves lung capacity, stimulates abdominal organs, and tones your shoulder and waist.

Does Bhujangasana reduce breast size?

Bhujangasana or Cobra pose is one of the most effective yoga asanas to reduce breast size. Regular practice of this pose strengthens the chest muscles and promotes blood circulation in your abdominal area.

How can I make my breast Slim Fast?

The following home remedies can help in slimming breasts rapidly: 

  1. Regular exercise, such as yoga, helps strengthen muscles underneath the breasts, which also helps reduce breast size. 
  2. A healthy and balanced diet paired with regular exercise helps shed weight faster, contributing to a visible difference in breast size.
  3. Green tea helps increase metabolism and burn fat and calories faster while keeping your energy up throughout the day. Drinking green tea regularly will result in noticeable fat loss from your breast and abdomen. 
  4. Flax seeds are high in Omega-3 fatty acids that help regulate hormones, especially estrogen, that ultimately help reduce breast size. Boil flaxseed in water and consumer it daily for effective results.

Does Surya namaskar reduce breast size?

Yes, Surya namaskar is one of the most recommended asanas in yoga to reduce breast size. A minimum of 20 rounds of the Surya namaskars is recommended daily to see effective results.

How to reduce breast size through yoga?

Practice the below-mentioned yoga poses to reduce breast size:

  1. Surya namaskar or Sun salutation
  2. Chakrasana or Bridge pose 
  3. Ardha chakrasan or Half moon stance
  4. Ustrasana or Camel pose
  5. Dhanurasana or Bow posture
  6. Virabhadrasana or Warrior pose
  7. Vrikasana or tree posture

Can we reduce breast size by dancing?

Yes, dancing is a great way to boost adrenaline and fat burning. It significantly aids breast reduction through steps that focus on the chest area. 

Does Surya Namaskar firm breasts?

Yes, Surya Namaskar is a 12-step yoga asana for breast reduction and also helps in toning the whole body. Practice daily for 10 minutes or complete 20 rounds to see effective results. 

Does Surya Namaskar reduce upper body fat?

Yes, Surya Namaskar helps you lose excess fat from your entire body while making it fit, toned, strong, and flexible.

How can I reduce my breast size without gym?

Practice yoga to reduce breast size. If you cannot go to the gym daily, do targeted yoga asanas to reduce breast size. 

Updated on : 26 September 2023


Dr. Priyanka Sharma

Dr. Priyanka Sharma

MBBS, DNB Plastic Surgery

14 Years Experience

Dr Priyanka Sharma is a well-known Plastic, Reconstructive and Aesthetic Surgeon associated with HealthPort Clinic in Delhi. She has 14 years of experience in Plastic, Reconstructive and Aesthetic surgery and worked as an expert Plastic,...View More


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HexaHealth Care Team brings you medical content covering many important conditions, procedures falling under different medical specialities. The content published is thoroughly reviewed by our panel of qualified doctors for its accuracy and relevance.

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