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Chest Opening Yogasanas

Chest Opening Yogasanas

If you are trying to give up smoking and nicotine consumption there is no doubt that chest opening yoga exercises can go a long way to support your effort. Besides, opening the chest helps to tone the spine and increase the breathing capacity of the lungs. It relieves tightness in the back and shoulders. By lifting your heart, moving your shoulders back and lengthening the front and back of your body, you decrease back pain and shoulder tightness, and improve your spirits.

The World Health Organization (WHO) notes that “about 22 percent of women in developed countries and 9 percent of women in developing countries smoke tobacco.”

Chest openers provide extra help for women, according to Sadhana Yoga, including regulating menstrual flow, relieving cramps and preventing prolapse of the uterus.

Depending on your level of fitness, you can harness yoga asanas like the cobra, locust, wheel, bow, bridge etc in order to achieve results. A pose called mountain brook can calm the anxiety often experienced when nicotine cravings arise. Supported with Pranayama and Meditation chest openers can help those trying to overcome smoking.

Note: As you perform these poses, relax your neck and shoulders, and focus on opening and relaxing your chest. Also, breathe deeply and feel the connection to your lungs. It is best to learn proper alignment of yoga poses from an experienced instructor.

Dhanurasana (the Bow)

  1. Take prone lying position, legs together, hands straight by the side of the thighs, chin resting on the ground.
  2. Fold the legs at the knees and bring them on the thighs. Knees must remain together.
  3. Bring your hands backward and hold the toes of respective legs from the thumb and forefinger of the respective hands.
  4. Raise your legs a little up and simultaneously raise your head and chest.
  5. Holding the toes, pull the legs towards ears and bring the toes near the ear. Gaze in front.
  6. While returning to this original position, loosen your hands, take legs backward, let the thighs touch the ground, leave the toes and ultimately bring the legs and hand to the first position.


  1. Do not try to bring the toes near ears forcefully if it is difficult.
  2. Gradually increase the practice.

  1. Come up onto your knees. Take padding under your knees if they are sensitive. Draw your hands up the side of your body as you start to open your chest. Reach your hands back one at a time to grasp your heels.
  2. Bring your hips forward so that they are over your knees. Let your head come back, opening your throat.
  3. Beginners: Curl your toes under and come to the balls of your feet if you cannot reach your heels when the feet are flat, or use blocks on either side of your feet.


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