TOP 5 EASY YOGA POSTURES FOR TEENAGERS
YOGA POSTURES FOR TEENAGERS
Yoga and yoga postures may help teens calm their nervous system and thus regulate the teen’s response to stress. Students participating in yoga often develop more flexible bodies. It may help in improving coordination, balance, strength, and flexibility. Overeating, excess consumption of junk food, and stress can lead to weight gain in teenagers.
Regular yoga practice may make a teen more self-accepting by letting them connect with their inner self. Yoga may help in reducing impatience the ability to be attentive to what is arising and responding effectively.
It may help teenagers gain composure and become more disciplined. With teenage being the formative and one of the most important phases of life in terms of both mind and body, yoga for teenagers can provide an ideal management technique for all those changes.
-YOGA POSTURES-
1. ARM RAISE SHOULDER STRETCH
Starting Position: cross-legged pose or any comfortable seated pose.
1. Sit in a comfortable cross-legged position.
2. Make sure the back of the head and spine are aligned. Chin parallel to the floor.
3. Slowly as you inhale start raising your both arms up
4. Grab the left elbow with the right palm and right elbow with the left palm.
5. Slowly as you inhale lengthen the side of your trunk by gently pulling your elbows up. 6. Maintain the length as you exhale.
7. Stay there for 5 deep breaths.
8. With each inhale lengthen the side of your trunk against the gravity with each exhale maintain the elongation.
9. Slowly release and repeat one more time by changing the cross of your elbows. The forearm which was down now comes up.
BENEFITS:
● Enhancement your digestive processes and metabolism.
● Definition, openness and flexibility of your shoulders and armpits.
● Reduction of stress, anxiety and tension.
● This arm raise yoga pose with the fingers interlocked will assist people with restricted mobility in their shoulders and upper back to fully straighten their elbows.
PRECAUTIONS:
● Avoid this practice if teens have a stiff neck.
● Avoid this practice if teens have injury at the shoulders, neck, or elbows.
● Patients who have arthritis of the spine can take this practice slow by sitting on a chair. It will helps support the base of the spine and the hips.
2. YOGA MUDRA
Starting Position: Tabletop
1. Sit in cross legged position or any comfortable seated position
2. Interlock your fingers and join your palms behind your back.
3. Slowly as you inhale join the palms behind the back and lift the arms slightly up.
4. As you exhale bring the arms down behind the back.
5. Lift your arms up again as you inhale maintain as you exhale. Try to look either up or diagonally up.
6. Take 7-10 deep breaths and release.
7. Fold forward to take few resting breaths.
BENEFITS:
● Calms the brain and helps relieve stress and mild depression.
● Reduces fatigue and anxiety.
● Relieves headache and insomnia.
● Relieves headache and insomnia.
● Opens the chest with improves the breathing capacity.
● Opens the shoulders.
● Provides relief from depression.
● Decreases feelings of aloneness.
● Boosts feelings of self-confidence.
● Increases openness to love.
PRECAUTIONS:
● If there is severe shoulder injury, avoid this posture.
● If there is wrists and elbow injury avoid this posture.
3. ALTERNATE ARM AND LEG
Starting Position: Tabletop yoga base pose
1. Start on your hands and knees, making sure your wrists underneath your shoulders and your knees underneath your hips.
2. Make sure your spine is neutral
3. Slowly as you inhale lift the left leg off the ground parallel to the floor, toes pointing towards the floor. And the right arm off the ground off the ground parallel to the floor.
4. Inhale lengthen in opposite direction exhale bend the left knee and right elbow and bring it to the centre by rounding the spine.
5. Repeat 5 rounds with the breaths.
6. Don’t forget to keep firm foundation.
7. Switch sides. And repeat.
8. Rest in child’s pose for 3 deep breaths
BENEFITS:
● A good stretch for the inner thighs, groins, and knees, improving flexibility
● Helps in intestine and bowel movement
● Removes fatigue from long hours of standing and walking
● Opens the hips which become tight because of long sitting hours.
● regular breathing while performing the asana is a great way to release anxiety.
● The improved blood circulation because of practising this pose will help reduce fatigue and lethargy in teens
PRECAUTIONS:
● If you have any lower-back disorders, do the posture only while keeping the spine erect. Avoid rounding up the spine by bending forward.
● If there is any acute knee conditions like a torn meniscus or ACL (anterior collateral ligament of the knee) injury, one should avoid this pose.
● Wrist injury avoid the practice.
4. LIZARD POSE
Starting Position: Tabletop
1. Begin on all fours with your wrists directly below your shoulders and your knees directly under your hips.
2. Slowly straighten your legs in downward facing dog. Raise your right leg up and slowly step your right leg forward close to the right palm. Lean slightly forward for Lizard pose.
3. To go deeper you can bring your forearms down.
4. Stay for 5-7 deep breaths.
5. Slowly straighten your arms step your right leg back in downward facing dog.
6. Repeat other side.
7. And after completing both sides rest in child’s pose.
BENEFITS:
● This Yoga pose opens the hips, hamstrings, groins, and hip flexors
● Strengthens the inner thigh muscles on the front leg
● Opens and releases the chest, shoulders, and neck
● Prepares the body for deeper hip openers such as Pigeon Pose and Hanuman Pose
PRECAUTIONS:
● Avoid lizard yoga pose with an injury in the ankle, knee, hip, or back.
● Do not try this yoga pose if you are recovering from a recent surgery.
● People with abnormal blood pressure should not try it with proper guidance.
● If you have dislocated shoulders or any form is hernia skip this asana.
● Its practice is not recommended with a heavy head.
5. WARRIOR 2, REVERSED WARRIOR 2
Starting Position: Mountain pose
1. Stand in mountain pose to the centre of the mat. Widen your legs at one leg distance apart, turn the right foot out to 90 degrees and the left foot in to 15 degrees. Make sure your hips and chest are facing to the longer edge of the mat. Inhale and take the arms up and over the head, lifting the rib cage.
2. Inhale bring your arms in T shape parallel to the floor.
3. Exhale, bend the right knee to form a right angle – or as close as you can get. To protect the knee, make sure it does not extend over the ankle and does not rotate out of alignment with the foot.
4. Keeping the back foot pushed to the floor. Make sure the weight is spread evenly between the feet. And make sure your torso and hips stay in one line.
5. Stay there for 5 deep breaths.
6. Slowly without losing your legs adjust your left palm on the left thigh and right arm over your head for Revered warrior pose. Take 3 deep breaths and release.
7. Come back to mountain pose and repeat other side.
BENEFITS:
● Warrior yoga Pose builds strength and stamina. The Warrior yoga Pose strengthens and tones the calf muscles, quadriceps, and buttock muscles.
● It opens the hips and shoulders, tones the arms, expands the chest, increasing lung capacity and stretching the muscles of the chest.
● The abdominal muscles and organs are toned, aiding digestion.
● The circulation and the flow of energy throughout the body are improved.
PRECAUTIONS:
● If there are any acute knee conditions like a torn meniscus or ACL (anterior collateral ligament of the knee) injury, one should avoid this yoga pose.
● Shoulder tension keep your arms down.
● Keep your head facing forward if tension in the neck.
So, making yoga a part of your teenager’s daily routine and practicing these poses can help attain a calm and relaxed mind along with a healthy body and improved self-confidence.
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