I'm a housewife and the problem I'm facing is that my lower belly along with the abs is really large; also the size of my breast is very large and saggy. How do I get it in shape? Is there any yoga exercise! Kindly suggest?

(August 31, 2008)

Well, you have forgotten to mention your age and whether you have any children in the question put across to us. Your case seems to be of a typical lady with a loosened up, non-firm body. It is quite common in many women who have a sedentary, low metabolic lifestyle. Although your day-to-day schedule may require some strenuous work but a daily conscious effort is what is required to have a firm, healthy body which is in proper shape.

The first step would be to look at your current lifestyle – how do you spend your day, whether you undertake any exercises, diet eaten, general habits, stress levels, etc. Yoga, meditation, pranayam and healthy diet will not only help to bring your body back in shape but have various other positive effects as well.

Try the following yoga asanas for large and hanging lower belly and abs:-

  • Bhujangasana (The Cobra Pose)
    To do the Cobra Pose, lie flat on your stomach and keep the hands by the side of the body. Now, bring the knees, heels and toes together and make the forehead touch the ground.
    Fold both the arms at the elbow and put the palms on the floor. The raise the head with the chin forward and upward till the extent possible. Raise the head forward and upwards. Slowly curving the shoulder backwards, raise the torso from the navel upwards. Breathe normally and hold on to this position for 3-5 breaths.
  • Pavan-Muktasana (The Wind-free Pose)
    Lie down on your back and place your hands by the side of the body. Keep the legs together. Slowly lift both the legs which results in pressure on your hips, abdominal muscles. Now fold both the legs on the knees and move it towards the chest.
    Once your knees are close to the chest, hold your right knee with the left palm and left knee with the right palm. Raise your chin and try to touch the knees. This pose is known as the Wind-free Pose. Breathe normally and stay in this position for 3-8 normal breaths.

Sagging breasts are usually taken as a negative connotation. There is nothing to worry about if you have sagging breasts unless it really pains you. Also, once your body becomes firm by doing the back exercises, the chest automatically straightens up and the sagging of breasts reduces to some extent. Apart from this, ensure that you are wearing the right kind of bra’s which are of your correct size and have good back support in terms of  wide straps.

Do the Parvatasana (The Mountain Pose) daily for 5-10 minutes to ensure that your breast muscles tone up. To perform the Mountain Pose, sit cross-legged on the ground or stand with your knees and legs straight. Join both the palms and keep it near the between the ribs and navel. Raise the joined palms slowly along the centre-line of the body till it reaches above your head. Maintain this stretch and breathe normally with eyes closed. The side parts of your breasts slowly begin to come in shape.

Apart from these yogic asanas, follow a healthy lifestyle of daily yoga exercises, balanced diet, breathing exercises like pranayam. Gradually, you will feel the difference in the firmness as well as the freshness of your entire body.

Submitted by C D on August 31, 2008 at 01:17

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