Two Basic Asanas
1. Stand straight. Place and rest your hands (on both sides) on your hips. Now slowly breathe in and with that lift your hands up sideways keeping it straight, until they touch each other above your head. Then slowly breathe out and with that bring your hands down to your sides the way it was rested initially.
Practice this asana ten to twelve (10-12) times a day. This asana can help you to strengthen your respiratory system and improve your chest structure.
2. Stand straight with your legs apart maintaining one-hand distance between your feet. Rest both of your hands on your waist. Now slowly breathe in and with that try to bend the upper part of your body, starting from your waist, towards your back.
Initially do not force yourself to bend back too much, stick to the extent you are comfortable with. You can start with merely a few centimeters of bending back.
Now hold your breath and stay in that bended position for two (2) seconds. Breathe out gently and at the same time slowly come back to your initial straight standing-position; and rest your hands on your waist.
Practice this asana or exercise five (5) times a day initially. Then gradually with each passing week try to add two (2) more times with the initial five-times a day number. Once the number reaches ten to twelve (10-12) times a day, you can stick to that.
Like the above this asana too can help you to strengthen your respiratory system and improve your chest structure.
I am not an expert in this field; however, I am sharing the above asanas as I have seen good results in myself after practicing the same.
Wishing you good health and happiness in life.
(Reference: Book, Meyeder Byayam Swasthya O Soundarja by Shree Nilmoni Das, The Iron Man)
(Please note: All the above asanas or exercises are not made for everyone; kindly contact your physician and/or a profession yoga trainer before you decide to follow and practice these asanas /exercises.)