Is the problem of breathlessness starting after the age of 35? Open your chest with these 6 yogasanas, your lungs will get ‘super power’:

Health Desk, New Delhi. Have you also started feeling tired quickly while climbing stairs or doing normal work? Often after crossing the age of 35, our chest muscles start becoming hard due to desk job, lack of physical activity and wrong posture. Due to this, the ribs are not able to expand completely and sufficient oxygen does not reach the lungs. According to doctors, Chest Opening Yoga not only increases the flow of oxygen in the body, but also proves to be a panacea in reducing stress and improving posture.

Why is chest opening yoga important after 35?

With increasing age, the flexibility of our connective tissues starts decreasing. Using a laptop or mobile for hours causes the shoulders to bend forward, which puts pressure on the lungs. Chest opening yoga reduces these effects and re-develops the habit of deep breathing, which increases the body’s efficiency and concentration.

6 major yoga asanas that strengthen lungs

1. Tadasana (Mountain Pose with Heart Lift)

This asana creates the foundation for deep breathing.

How to do: Standing straight, lift your chest slightly and leave your shoulders loose at the back.

Benefit: This creates space for air to fill in the upper part of the lungs and corrects bad posture.

2. Bhujangasana (Cobra Pose)

This is one of the most powerful asanas to stretch the rib cage.

How to do: Lie on your stomach and slowly lift your upper body with the help of your hands. Keep the elbows slightly bent.

Benefit: It stretches the chest muscles and increases the ability to absorb oxygen.

3. Setubandhasana (Bridge Pose)

Along with opening the chest, this asana also strengthens the back and hips.

How to do: Lying on your back, bend your knees and lift your hips.

Benefit: It increases blood circulation in the upper body and improves oxygen delivery.

4. Seated Chest Expansion

This is great for people who work sitting in a chair all day long.

How to do: Sitting straight, take both your hands back and interlace your fingers and pull your shoulders back.

Benefit: This can also be done while working in the office and gives an instant refreshing feeling.

5. Uttan Shishosasana (Puppy Pose)

It deeply relaxes the shoulders and upper spine.

How to do: Sitting on your knees, extend your hands forward and move your chest towards the ground.

Benefit: It opens up the areas where breathing is obstructed due to stress.

6. Supported Fish Pose

This is the most comfortable and effective chest opener after age 35.

How to do: Place a cushion or folded blanket under the upper back and lie down on it.

Benefit: It opens the chest passively without any strain and is also helpful in inducing deep sleep.

[Image showing Supported Fish Pose with a yoga bolster or cushion under the upper back]

5 basic mantras of safety during exercise

Warm-up: Before starting a straight difficult posture, move the body a little.

slow speed: Do not use force with any part.

Get Support: If you have neck or back pain, use a cushion or block.

Meditation on breathing: More than the depth of the asana, it is more important that you keep breathing deeply and rhythmically.

Regularity: Practice at least 4-5 days a week.

Improving lung health doesn’t happen overnight, but with consistent practice you’ll notice visible changes in your energy and breathing ability.