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So far as we all know, the oldest systems of yoga were created by men. From that we will extrapolate that poses were designed for straight lines, not curves. What this implies is for certain poses will likely be difficult and even not possible for those of us with reasonably generous bosoms, irrespective of how flexible or strong we’re.

So what’s a busty yoga student like me to do? We want to think beyond providing variations for the postures as we practice and teach. It’s not enough to merely adjust a posture to approximate the standard shape. Remember, the postures in yoga create an effect within the subtle body in addition to the physical body. We want to explore options that create the identical effect, not only the identical shape, especially for poses that bring our chest toward our thighs or our arms together in front of our chest.

Take Child’s Pose, which is designed to stretch the back and induce calm. Those of us who’re large breasted and aren’t capable of get our torso near our knees or the mat will inevitably find it to be an ineffective back stretch. Propping yourself might help us replicate the standard shape but won’t deliver the identical stretch. A few of us would profit from as a substitute practicing Upavistha Konasana (Wide-Angle Seated Forward Bend) to perform what Child’s Pose does for the back or Savasana (Corpse Pose) to duplicate what it does for the subtle body.

Following are some ways in which are you able to adjust your practice to fit your unique stanabhara (Sanskrit for “breast weight”).

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5 Fixes for Yoga Poses That Are Uncomfortable When You Have Large Breasts

Jeff Nelson

Garudasana (Eagle Pose)

The challenge for large-breasted women: This balancing posture opens the shoulders and back while strengthening the core and legs. The first challenge is getting your arms into position in front of your chest.

The fix: Bring your arms right into a self hug along with your elbows on top of one another and your hands on opposite shoulders. (Consider it because the upper body equivalent of Fire Log.) Lift your elbows and keep them above chest level. Your legs and core may be in any Eagle variation.

Jeff Nelson

Parivrtta Utkatasana (Revolved Chair Pose)

The challenge for large-breasted women: The standard goal of Revolved Chair Pose is the twist. In so doing, you’ll be able to either bring your arms into prayer position in front of your chest or touch your bottom hand to the ground while reaching your top arm upward. Each presents challenges when your breasts are voluminous. The arm stretch may be especially difficult when it comes to bringing your upper chest past each of your thighs when your bottom arm is in front of your breasts. Consequently, your twist becomes limited.

The fix: The standard pose mandates your hips remain facing forward. But allow your hips to twist barely and convey your bottom hand to your front knee reasonably than trying to succeed in the mat. This fashion, you need to use your knee as leverage to extend the twist reasonably than open your chest.

Jeff Nelson

Chaturanga Dandasana (4-Limbed Staff Pose)

The challenge for large-breasted women: The load of your breasts can draw your body out of protected alignment in the standard version of Chaturanga. Even in case your torso is aligned, your breasts will likely be closer to the ground than the remaining of your body. To me, the physical advantages of Chaturanga (strengthening the arms and core) are less vital than the subtle body advantages (connection to the breath during a difficult vinyasa practice).

The fix: I go for the standard Chaturanga a couple of times during my practice, but I also give myself permission to trade it for Plank Pose on my knees. Then I either lower myself fully to the ground in Bhujangasana (Cobra) or I take Urdhva Mukha Svasanana (Upward-Facing Dog).

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Salamba Sarvangasana (Supported Shoulderstand)

The challenge for large-breasted women: Actually, Shoulderstand is a pose those of us who’re generously endowed can often do although it could feel like we’re smothering ourselves. There are two principal goals when practicing this pose: the inversion that lengthens the spine and the chin lock.

The fix: You possibly can lengthen the back and receive the advantages of an inversion by as a substitute coming into Viparita Karani (Legs Up the Wall. You possibly can accomplish the chin lock by doing Setu Bandha Sarvangasana (Bridge Pose) and, in case you’d prefer to stretch your spine, Uttansana (Standing Forward Bend).

Jeff Nelson

Marichyasana (Seated Twist)

The challenge for large-breasted women: In my experience, the complication with seated spinal twists similar to Marichyasana I and III is twofold: First, in case you’re twisting to the left, it’s difficult to get your right arm across the front of your body, even when you have got the total twist in your hips and core. Second, it could be difficult to get your bent leg near your torso. (Actually, any posture that’s extensively folded may be mighty difficult, with the possible exception of Standing Forward Bend, through which gravity assists you.

The fix: Forget the forward fold of Marichyasana I and give attention to the twisting motion of Marichyasana III. Keep your bottom leg straight and work the twist along with your opposite hand resting in your bent knee reasonably than attempting to hook that elbow in front of your leg.

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This text has been updated. Originally published June 26, 2018.