19 Yoga Poses For The Teens

Yoga should be practiced by all age groups so that one stays fit and fine even at the ripe age of their life. The asanas work great for the mind and body and so I think one should start yoga at a tender age to get its maximum benefits. There are some poses that can be done with proficiency at a young age because of the difficulty involved in the moves. Infact, the teenage undergoes a variety of body changes and this is the phase where youngsters mostly have an unbalanced emotional graph. So, if you want to stay healthy always,

Here Are Some Of The Poses That You Can Practice Right From Being A Teen

1. Lion Face

Breathe deeply and hold your breath as long as you can. Stick your tongue out as much as you can with eyes wide open. Maintain this posture as long as you can. This posture increases blood circulation and releases the muscles around the mouth.


2. Fish Face

Take a deep breath and and crumple your face like a fish with cheeks sucked in and lips pressed out. Now try giving a broad smile and breathe as slowly as you can.


3. Downward Dog Pose

In this asana, one needs to get in a ‘V’ position by getting down on all four hands and legs flat on the ground. Feet should be at hip width apart with head hung down. This yoga improves overall flexibility and helps in good blood circulation.


4. Humble Warrior Pose

Release the arms and bring them behind your back and interlace your fingers. Make the interlaced finger reach down your back to open the chest before you bend your upper body inside your right knee. The arms go up toward the sky with your head touching the floor. Keep your front knee deep.


5. Locust Pose (Salabhasana)

Lie on your belly and arms on the sides of your torso. Turn the big toes toward each other to inwardly rotate the thighs and firm the buttocks. Exhale and lift your legs, arms, head and upper torso away from the floor. Raise your arms parallel to the floor. You will be resting on lower ribs, pelvis and belly. Push your upper torso toward the ceiling. Gaze forward and keep the base of the skull lifted and back of the neck long. Stay this way for 30 seconds and then release with exhalation. Rest for a few seconds and repeat for 1or 2 times more.


6. Cobra Pose (Bhujangasana)

Lie on your stomach with toes flat and forehead resting on the ground. Keep your legs close together with feet and heels lightly touching each other. Place your hands under the shoulders and elbows parallel to the floor and close to your torso. Take a deep breath and slowly lift your head, chest and abdomen, keeping your navel on the floor. Pull your torso back and off the floor with the support of your hands. Keep breathing but do not overdo the stretch. Exhale and gently bring your abdomen, chest and head back to the floor.


7. Stretching With Exercise Ball

Take an exercise ball and place your back on the center of the ball. Extend the arms and keep the feet apart from each other. See that the ball is at the centre of your body. Roll backwards to bring the body at a proper alignment. Lift the chest and the head away from the ball as you try lifting them. Hold this pose for 7-8 seconds and repeat for 5 times.


8. Elbow Plank

With the hands clasped, bring yourself in the plank position with legs slightly stretched wider than the hips. Lift the hips up slightly and try bringing the left foot towards the hands. Do this with the right leg also and alternately with each leg. To come back to the original plank position, slowly inch out backwards. Take larger steps in to raise the hips higher. Do this in a 5 to 10 set with 10 reps in each.


9. Bridge Pose

Lie on your back on a yoga mat. Keep the feet flat on the ground at hip width and arms by the side. Lift the glutes off the floor by pushing the heels. Maintain a straight line from the knees to the shoulders. As you are in this pose, squeeze the glutes and abs and hold this for 4 seconds and then come back to the floor. You can also raise your one knee to the chest or stretch it out completely and then lift the glutes.


10. Boat Pose 

Lie on the yoga mat on your back with the feet together and arms by the side. Raise the upper body and the feet off the ground without bending the knees and try bringing the body to a 45 degree angle. Stretch the arms towards the knees. Stay in this pose for 10-15 seconds and slowly come back to the original position. This asana helps to tone the tummy, hips, thighs and calves.


11. Camel Pose

Kneel down on the yoga mat with the knees in line with the shoulders and the soles of the feet facing the ceiling. Arch your back and place the hands on the feet with the palms touching the soles. Stay in this pose for a 40- 50 seconds and then return to the original position slowly. This asana stretches the whole front body, the thighs and the muscles of the leg and back.


12. Extended Hand To Big Toe Pose

Stand straight with the arms by your side. Shift the entire body weight to the right foot and bring the left knee towards the belly. Hold the left ankle with the left hand or you may also take the support of a wall. Extend the left leg forward and straighten the knee as much as you can. Stay in this pose for 25-30 seconds and do the same with the other leg. This asana stretches all the muscles of the leg and improves body balance.


13. Frontal Brain Purification (Kapalbhati)

Sit in the lotus pose or in the normal sitting position. Take a deep breath and with forceful breathing throw out your breath in a count of 30. Take a few seconds rest and do this again. Initially start doing this for 5 minutes and then slowly increase your time to 15- 30 minutes. You may face a bit of difficulty when you just start this pranayam, but you will soon get hold of it well. This pranayam gives you a glowing skin, fights hair fall, reduces belly fat and increases your stamina.


14. Alternate Nostril Breathing (Narishodhan Pranayam)

Sit in Ardh Padmasan or Purna Padmasan position. Place your left hand on your left knee and place the index and middle finger of the other hand in between the eyebrows. Breathe in from one nostril and keep the other blocked. Use the thumb and ring finger to keep the nostril closed through which you are not breathing. This pranayam purifies the blood and respiratory system, it balances the nervous system and relieves nervousness and headaches. This pranayam is also helpful in getting a perfect glowing skin.


15. Alternate Nostril Breathing (Anulom Vilom) 

Sit comfortably on the ground or on a chair. Close the right nostril with the right thumb and breathe deeply through the left nostril. Stay in this position for sometime without releasing the breath. Now close the left nostril with the middle and ring finger and breathe out from the right nostril. Repeat this for 5 to 10 minutes. This pranayam prevents diabetes, gives a glowing skin, removes blockage of arteries, improves concentration and keeps away heart related problems.


16. Legs Up The Wall

Move towards the closest wall with your mat and sit sideways positioning yourself a few inches away from the wall. While exhaling, swing the hips at 90 degrees to bring the legs up the wall. Rest the head and shoulders lightly on the floor with arms on the sides and eyes closed. Keep the legs firmly on the wall. If you feel uncomfortable, then move a few inches away from the wall. Gives an instant sense of calm after positioning oneself in this yoga asana.


17. Cat Pose

Come on to your fours just in the shape of a table. Keep the arms perpendicular on the floor with hands under the shoulders and flat on the floor. Knees should be hip width apart. Look straight ahead. As you inhale, raise the chin up and tilt the head back, push your navel downward and raise your tailbone. Hold this posture and take long deep breaths. As you exhale drop your chin to the chest and arch the back as much as you can. Hold this pose for a few seconds till you come back to the initial table like posture. Do this for 5-6 times.


18. Cow Pose

Come on to your fours in the shape of a table, elbows and shoulders perpendicular to the floor. Inhale and lift your sitting and chest bones to the ceiling allowing the belly to sink toward the floor. Lift your head to look straight forward. Exhale and come back to the table top position that you were in earlier. Repeat 10 to 20 times. This pose is paired with the cat pose to free oneself from stress and tension.


19. Savasana

Lie on your mat with eyes closed, arms by the side and palm facing up with ankles falling outward. Take deep breaths and stay in this position for a minimum of 5 minutes. These are some of the awesome asanas that will help you to have a glowing skin, steady personality and above all a fit body right from your teens.