• Simply told, Benefits of Yoga for Teenagers. How to do six Asanas that would strengthen their body, mind, and soul.

Teenagers need strength, both physically and mentally. As they transition from youth into adulthood, they experience hormone changes. They are faced with challenges, new responsibilities and curiosity, grappling with how to manoeuvre through life’s evolving situations. According to Yoga experts, and scientists, there is an irrevocable and intrinsic link between physical and mental growth, one feeds into the other, and vice versa.

As teenagers mature and thrive in their adult lives, Yoga offers a holistic approach to equip them with valuable tools to navigate the physical, mental, and emotional challenges of adolescence. Five reasons why Teenagers need Yoga practice.

1. Yoga helps to improve flexibility, strength, and posture. Teenagers today spend more time indoors and on their phones which are responsible for poor health, bad posture and over stimulation.

2. In today’s competitive environment, Teenagers are facing growing stress and anxiety due to peer and parental pressure to excel in their life. A regular practice can help to manage stress, anxiety and improve sleep quality.

3. Yoga enhances focus and improves concentration for their studies.

4. Yoga boosts self-esteem.

5. Yoga can improve an overall sense of well-being for the growing teen who is bracing life challenges, including dealing with changing physical appearances.

Here are a few Yoga Asanas to strengthen teenagers their body, mind, and soul.

1. Virabhadrasana 1 / Warrior Pose

Named after the great and fierce mythical warrior, Virabhadra, who was created by Lord Shiva to avenge his wife’s death, this set of a main pose, along with variations, helps to gain immense strength.

1. Stand in Tadasana. Spread your legs and maintain a distance of 4 feet apart.

2. Turn the right foot 90 degrees towards the right and left foot 45 degrees towards the right. Bend your right leg at the knees so that the right thigh is parallel to the floor and the shin is vertical. Inhale, raise your arm from sideways and join the palms overhead and try taking the biceps close to the ears.

3. Look up and gaze at the thumb and stay in this pose for 20 seconds to half a minute, and breathe normally. Lower your hands and turn to the opposite direction and repeat the sequence on the other side for an equal length of time.

4. Return back to Tadasana.

For video link see 1 below.

2. Surya Namaskar / Sun Salutation

It is one of the oldest Yoga postures/series, is essential for most age groups and very beneficial for teenagers who are bubbling with energy. Experts contend that while the pose helps to burn calories, boost metabolism, and manage weight, the combination of physical activity with conscious breathing, results in a deeper mind-body connection.

Surya Namaskar is a sequence of 12-related asanas, which are performed in a flowing and dynamic manner, one followed by the other. Hence, it is important to train with an expert who can explain the correct technique, alignment and breath coordination while moving from one pose to the other.

To see Video (2.33 minutes) Above pic from video.

3. Dhanurasana / Bow Pose

The pose involves shaping the body like a bow, strengthening the back, abdominal muscles, front of the body, as well as chest and shoulders.

It needs supervision especially for those with back injuries, blood pressure, and hernia.

1. Lie on your stomach with hands stretched in front of the head, and legs extended fully.

2. Bend the knees, take the hands back and use the respective hand to grab each ankle.

3. Raise the head, shoulders, chest, and thighs a few inches above the ground and balance the body on the soft part of your belly, or the tummy and maintain easy breathing.

For video link see 2 below.

4. Chakrasana / Wheel Pose

In this pose the body resembles a wheel, requiring strength, flexibility, and awareness.

​​1. Lie on the back, bend the knees and bring the feet hip-width apart and closer to the hips.

2. Flip your palms, and place them closer to the shoulders, fingers pointing towards the shoulders. Palms are shoulder-width apart, and the elbow is vertically above the shoulders, not flaring open.

3. Inhale and press the palms firmly into the floor, rolling the top of the head to the ground, and lifting the hip, and back off the ground. Then press the feet into the ground using the strength of the legs, tighten the thigh muscles, keeping the knees close and slowly lift the head off the floor, resting the body on feet and palms.

4. Exhale and roll the head, bringing the chin towards the chest. Gently bring the back of the head, shoulder, upper back, and hip down in that order. Release hands and legs and relax the whole body.

For video link see 3 below.

5. Sarvangasana / Shoulder Stand

This pose strengthens the core of the body, and its upper portion. It is believed to be one of the foundational Yoga postures, with many benefits. Since it is an inversion pose, where the chest, heart, and stomach are below the legs in a gravity-defying position, it is crucial to include in your regular practice.

1. Lie flat on your back. Keep the legs bent and chin tucked in. Lift the buttocks off the ground and raise your legs upwards till the feet are pointing directly up in the air, i.e. legs are perpendicular to the torso.

2. Tuck the hands under the buttocks, palms and fingers facing up. Start walking the palms towards the shoulder blades and raise the torso and straighten the back till you are resting on the shoulders. The arms should be bent at the elbow and not falling away.

3. Keep the legs firm but relax the calf muscles. To return, lower your legs till your feet are at an angle of 45 degrees over the head. Lower your arms to the floor. Unwind gradually. Rest for a few seconds till the blood flow neutralizes.

For video link see 4 below.

6. Breathing – Kapalbhati

Kapalbhati, a breathing / Pranayama technique, offers numerous benefits for teenagers, including improved respiratory health, increased energy levels, stress reduction, and mental clarity. Regular practice helps to boost memory and improves concentration. For obese teenagers, it helps in weight management.

1. Sit comfortably in any position, preferably cross-legged. Keep your spine erect.

2. First Exhale through the nostrils with a force, like trying to clear your nostrils without tensing the face. Then inhale without much effort or force. Take a few such breaths at a medium pace so you get a feel of how to do this.

3. Now co-ordinate the forceful exhalation by moving the belly in and out. As you exhale forcefully, you contract the belly muscles and pull your naval inward toward the spine. Then release the contraction as you inhale. Inhalation does not require effort and is passive while exhalation is active with a force. Do this 20-30 times.

4. If you are having difficulty holding the belly contraction, practice at a slow speed. Effective contraction while pulling the belly in an important part of the practice. It gets easier and better with practice.

To see Video (2.08 minutes) Above pic from video.

Notes: It is important for teenagers to practice Yoga under the supervision of a qualified instructor who can modify the exercises to meet their specific needs and abilities. At the same time, mindful breathing techniques can help to make the practice more effective.

This was originally published on author blog and Here Collage pic is by author. Other pics from author’s blog/videos. 

Author Nibha - From two decades of being in high-stressed corporate jobs, to a Yoga teacher & practitioner who loves to unlearn, learn, and teach. She teaches Yoga and is based in National Capital Region. Her id is nibhabhandarivyas@gmail.com

Also read / see

1. Video 4.3 minutes Virbhadrasana Pose – The Yoga Institute

2. Video 1.22 minutes Dhanurasana / Bow Pose – Art of Living

3. Video 3.49 minutes Chakrasana / Wheel Pose – The Yoga Institute

4. Video 6.41 minutes Sarvangasana – The Yoga Institute

5. Pranayam and Memory

6. Exploring Health Benefits of Pranayam

7. Photos of Yoga Asanas – download book in PDF

8. How to Meditate in a Metro train