6 Best Yoga Asanas to Improve Lung Capacity and Breathe Better

I used to think lung health was only important for people with breathing problems. But after getting tired too easily during simple tasks like walking or climbing stairs, I started paying more attention. I learned that our lungs can become stronger, just like any other muscle, if we take care of them. Yoga turned out to be one of the best things I tried. It doesn’t just work your body. It teaches you how to breathe better. These six yoga poses helped me breathe deeper, stay calmer, and feel more alive.

1. Tadasana (Mountain Pose)

Tadasana looks simple, but it’s a great way to start your practice. It teaches you to stand tall and breathe fully. When you stretch your body upward, your chest opens up, and your lungs get more space to expand.

Stand with your feet together and arms by your side. Inhale and raise your arms over your head. Stretch your fingers toward the sky. Stand on your toes if you can. Hold for a few breaths, then lower your arms as you exhale.

I like starting with this pose in the morning. It gives me energy and sets the tone for the day.

2. Bhujangasana (Cobra Pose)

Cobra Pose helped me open up my chest after long hours of sitting. It strengthens the back and stretches the lungs.

Lie on your stomach with your hands under your shoulders. Press your palms into the floor and lift your chest. Keep your elbows soft and shoulders relaxed. Look slightly upward and breathe slowly.

This pose made a big difference for me during colder months when my chest felt tight. It gently wakes up the lungs.

3. Dhanurasana (Bow Pose)

This pose gives a strong stretch to the front of your body, especially the chest and belly. It helps improve lung function by allowing more space for air.

Lie on your stomach. Bend your knees and reach back to hold your ankles. Inhale and lift your chest and legs off the floor. Try to balance on your belly while pulling your ankles gently.

Hold for 15 to 20 seconds. It can feel intense, but it’s one of the most effective poses for breathing deeply.

4. Ardha Matsyendrasana (Half Spinal Twist)

This twisting pose not only strengthens the spine but also helps with lung expansion. It massages the organs and helps release tension in the upper body.

Sit with your legs stretched out. Bend your right leg and place your foot outside your left thigh. Fold your left leg and bring the foot near your right hip. Twist your torso to the right. Place your right hand behind you and left elbow outside your right knee.

Breathe deeply in this pose for 30 seconds and repeat on the other side. Twists always help me feel refreshed and lighter.

5. Ustrasana (Camel Pose)

Camel Pose gives a deep stretch to your chest and improves the space around your lungs. It also opens your throat and helps with better airflow.

Kneel on the floor with your knees hip-width apart. Place your hands on your lower back. Slowly lean backward and push your chest forward. If you feel stable, place your hands on your heels. Keep your neck relaxed and breathe deeply.

This pose can feel emotional at times. That’s okay. It releases stored tension and allows your breath to flow freely.

6. Anulom Vilom (Alternate Nostril Breathing)

Even though this is a breathing technique, I count it as a pose because it has so much power. It balances both sides of your lungs and clears your breathing channels.

Sit comfortably with your spine straight. Use your right thumb to close your right nostril. Inhale through your left. Close the left nostril with your ring finger and open the right. Exhale slowly. Then inhale through the right, close it, and exhale through the left.

Do this for 5 minutes. It makes you feel calm, focused, and helps you breathe better all day.

These asanas showed me that strong lungs aren’t just about taking deep breaths. It’s about creating space in your body, relaxing your mind, and being present with your breath. Each of these poses made my breathing smoother and more powerful. If you’re looking to improve your lung health, give them a try.