9 Yoga Positions to Boost Breast Health

It's no secret that yoga boasts a wealth of both physical and mental health benefits. But did you know that you can practice yoga to boost breast health?

The health benefits of yoga stretch from reducing stress and alleviating chronic pain to improving sleep and enhancing cognitive functioning. But beyond that, yoga—and certain positions, in particular—also boost breast health. 

The medicinal use of yoga dates back to its origins as a spiritual discipline in ancient India over 5,000 years ago. The practice is referenced in texts as early as the Rigveda, a sacred collection of Vedic Sanskrit hymns composed around 1500 BCE to 1200 BCE. Today, the amalgamation of poses (asanas), breathwork (pranayama) and meditation is still spiritual, but it’s commonly practiced for physical fitness, flexibility, and mental health. Lesser known, however, are the breast health benefits of yoga, which have been widely studied and written about (check out Yoga for Breast Care: What Every Woman Needs to Know).

That’s why we caught up with Amélie Bischof of Mindful Escape Yoga, who has studied yoga around the world—from Barcelona to Berlin, where she’s based. Bischof teaches intuitive yoga, yin yoga and emotional release yoga with a focus on making the practice accessible and inclusive. Here, she shares nine yoga positions for breast health to incorporate into your practice (and how!).

How does yoga boost breast health?

Yoga’s impact on the breasts is varied—it has some direct benefits on the breasts, as well as other byproduct benefits on the breasts. 

“The beauty of the practice of yoga is that it has so many benefits—physically but also emotionally and mentally,” Bischof says.

Facilitates lymphatic drainage

Research suggests that tight or ill-fitted bras may be a risk factor for breast cancer because of limited lymphatic flow and poor circulation. By facilitating lymphatic drainage and improving circulation, yoga helps remove toxins from the body, fight inflammation, and prevent cancer. It also reduces the risk of conditions like lymphedema, which is characterized by a buildup of lymph fluid and can cause discomfort and swelling—as well as sometimes infections—in the breast area. 

“[In yoga,] everything that opens up the chest area and allows it to expand [can] have a detoxifying effect,” Bischof explains. “They bring circulation into the lymphatic system and boost the immune system. Stretching the body, creating space and consciously bringing the breath into the chest area of the body are so beneficial.”

Enhances breast tissue elasticity

Specific poses stimulate the chest muscles, increase blood flow and nutrient delivery to the area, and enhance breast tissue elasticity. By toning the muscles and stretching the connective tissues, the chest muscles become more flexible and resilient, which helps to maintain their shape. Stretching and srengthening the chest and back muscles can also improve posture, which can give the appearance of lifted, firm breasts.

“Strengthening the muscles of the back is important to support the front of the body and chest—especially if you have heavier breasts,” Bischof says.

Promotes a healthy hormonal balance

Stress reduction from yoga can impact hormonal balance (or lack thereof), which can support overall breast health, as well. More specifically, yoga lowers the production of cortisol (the stress hormone) and improves the functioning of the endocrine system.

“Stress affects us on so many levels and has negative effects on our musculoskeletal, respiratory, cardiovascular, endocrine, gastrointestinal, nervous, and reproductive systems,” Bischof explains. “This becomes especially dangerous with long-term and chronic stress. When the body is in constant stress, it operates on the parasympathetic nervous system—so flight-fight-freeze. It releases stress hormones like adrenaline, noradrenaline, and cortisol that can negatively impact the body—and, especially, the cardiovascular system.”

But yoga doesn’t only keep stress at bay. By regulating stress hormones, the body can better balance reproductive hormones like estrogen and progesterone, which support menstruation, sexual health and fertility. Meanwhile, breathwork and meditation can also regulate insulin, a hormone tied to type 2 diabetes, which can up the risk of breast cancer. 

Reduces the risk of breast cancer

A wealth of research purports that exercise, including yoga, reduces the risk of cancer by improving immune function, regulating hormones, and reducing inflammation, all of which help prevent the development and growth of cancer cells. Yoga, in particular, helps to reduce the stress that can accompany (and exacerbate) a cancer diagnosis, as well as alleviate treatment-induced side effects like fatigue and chronic pain. In fact, studies show that physically active women are at a lower risk of developing breast cancer than inactive women. Considering the fact that one in eight women are diagnosed with breast cancer, some stretching certainly can’t hurt.

Moreover, yoga encourages you to really be in your body. And this awareness offers a greater sense of subtle changes, which can aid in the early detection of breast cancer lumps and other potential issues, Bischof explains.

Boosts body confidence

“A continuous yoga practice will lead to a much more intimate and attuned connection to your body,” Bischof says. “By practicing mindfulness, you notice and get in touch with what is present. The more you practice, the more your own awareness of your body will improve.”

Progress in poses alone can feel empowering, but yoga is deeper than that, fostering an as-deep connection with and awareness of the self through the alignment of the mind and body. Through mindful practice and intentional breathing, heightened consciousness can cultivate a more positive self-image and appreciation for your physical attributes and abilities (particularly when practiced in inclusive spaces). When you feel good, you look better—and quite literally stand with your head held higher.

“Yoga is amazing medicine for the back as we lengthen and strengthen the spine,” Bischof says. “Many women have a posture of the shoulders pointing forward and closing off the chest. By working with backbends and chest-openers—and completely changing and improving the posture—a side effect is heightened confidence. Just try it out yourself: Stand up tall, feet firm on the ground, draw back your shoulders and bring your chest forward. How do you feel? Probably much more ready and confident.”

Eases energetic blocks

In Ayurvedic medicine, which also hails from ancient India, the heart space (which sits in the chest area) is deemed an intelligence center. And the Anahata chakra is the energy center that lies just in between the breasts. It’s the center for love, compassion and empathy, according to Bischof. Yoga helps to release energetic blockages in this space and enrich relationships with the self and others. 

“When in Asana practice, we work with opening the heart, which can sometimes lead to a release of emotions… literally getting them off your chest,” she says. “This can feel so liberating. It can also intensify a feeling of love and connection—toward yourself and toward others.”

9 yoga positions for breast health

Bischof shares her favorite yoga positions to boost breast health. Just remember to breathe through them.

“The breath is the most important thing,” she says. “It’s the breath that takes us into our bodies—into the present moment. The breath activates the parasympathetic nervous system, which tells your body that you’re safe and that you can relax. It’s a reset for your nervous system.”

1. Standing Backbend

• Ground down your feet and lengthen your spine.

• Reach your arms up high over your head.

• Activate your core to protect your lower back.

• Lean back as much as your lower back feels supported.

2. Virabhadrasana 2 (also known as Warrior Woman)

• Stand at the top of your mat and take a big step back with your right leg, opening the foot 90 degrees.

• Inhale and lift your arms parallel to the floor, with your left arm pointing towards your left foot.

• Exhale and bend the left knee.

• Ground down your feet to find stability.

• Stay for five breaths.

• Repeat the other side.

3. Melting Heart

• From all fours, open the knees towards the side and lower down onto your elbows.

• Bring your arms forward, and place your chin or forehead on the mat.

"The goal is to open the front," Bischof explains.

4. Seated Twist

• Sit down cross-legged.

• Inhale and reach your arms up high.

• Exhale and bring your left arm to your right knee.

• Look over your right shoulder.

• Hold for five breaths.

• Repeat on the other side.

5. Cat and Cow (Chakravakasana)

• Come onto all fours, knees hip-wide apart, hands below your shoulders.

• Inhale, curving your lower back and drawing your shoulders back.

• Exhale, rounding your spine and releasing the head.

• Repeat several times.

6. Wings Movement

• Sit down either cross-legged or on your heels.

• Inhale, drawing your arms to the sides and back and bringing your chest forward.

• Exhale, bringing your arms back to the front.

• Repeat for at least one minute.

  
  

"Try to keep the shoulders relaxed," Bischof adds.

7. Breathe to Connect the Heart (Anahata) and Womb (Swadhisthana) Spaces

• Sit down in a comfortable seat.

• Place one hand on your heart and one hand on your womb space.

• Take a deep inhale into your womb space and feel the breath and energy rising towards your chest and heart.

• Begin to exhale from the chest, pushing the air back down and out.

• Do this breathwork meditation for at least one minute.”

  
  

"Take long and deep breaths, focusing on sensations arising in these areas," Bischof says.

8. Fish Pose (Matsyasana)

• Lie down on your back with your legs straight.

• Lift your hips.

• Slide your hands underneath your sit bones.

• Come onto your elbows and shoulders, lifting up the chest.

• Bring the back of the head onto the floor.

• Stay for five breaths before carefully getting out of the pose.

9. Floor Twist

• Lie down on your back.

• Bring your knees up and pull them towards your chest.

• Allow the knees to fall toward one side, bringing the shoulders and hips back onto the floor.

• Open your arms towards the side.

• Optional: Twist your head to the opposite side.

• Stay for 10 breaths, and then repeat on the other side.