Yoga workout routine for Teenagers - Simple poses and benefits

Teenage is the stage of massive hormonal changes and numerous neurochemical  reactions - the biochemical process for your adolescence. The hormonal flux can result in mood swings, a different aura, tensions and admirations. Along with this, teenage  brings to us troubled skin and  social connections. Both boys and girls get extremely sensitive and often end up reacting to stuff in an undesirable manner. To overcome all the tensions and hormonal flux, Yoga is a great form of exercise that can relax the body and calm the mind. It maintains harmony between the mind and body. Alongside, Yoga helps to increase our flexibility, core strength, manage stress, stay happy and adds a new ray of positive energy in oneself. 

Real Meaning of Yoga:

The word ‘Yoga’ is derived from the Sanskrit root word ‘Yuj’, meaning ‘to join’ or ‘to yoke’ or ‘to unite’.  Yoga basically is an art and science of healthy living. It is said that yoga began in India and has been around for about 5,000 years in northern India. One must also know all aspects of yoga and sages associated with it ranging from the Shri Yogendra Museum of Classical Yoga - the world's first museum dedicated to yoga. 

You will find out more about the history, origin, advantages,disadvantages of yoga by reading more about the blog. 

Origin of Yoga:

It began in northern India about 5,000 years ago. The word yoga was first mentioned in an ancient sacred text basically known as the Rig Veda. There  are a set of four ancient sacred texts Vedas written in Sanskrit, namely: the Rigveda, the Yajurveda, the Samaveda and the Atharvaveda. The earliest amongst the vedas is The Rig Veda. It is a collection of over a thousand hymns and mantras which is written in ten chapters and these chapters are called mandalas. These chapters were used by Vedic age priests. 

Yoga basically was defined, refined and developed by sages (Rishis). Sages documented and wrote their beliefs and practices in the Upanishads. Now, you all might be wondering what Upanishad is. 

Significance of Yoga: 

In simple words, one must understand Yoga as an art and science of healthy lifestyle. Yoga is very important and significant to be practised for everyone.

• Helps to burn Calories:

Each and everyone amongst us wants to get in shape, fit and healthy. However, due to our bad eating habits we face many problems. Most teenagers face the problem of being overweight and obesity when they hit puberty. Hence, in situations like this yoga can be a good solution. A yoga session on an average can burn between 180 and 460 calories; however,it depends  on several factors, which may be from the type of yoga you’re doing to the length and intensity of the class. Also, whether you’re male or female is a deciding factor. 

• Helps to ease stress:

Stress, trauma and anxiety are everywhere. Yoga is an activity and regime that promotes relaxation and  ease stress. Yoga has been proven extremely powerful when it comes to overcoming stress and depression. A planned and structured daily yoga can be extremely beneficial for one and all. If you're the one who needs to ease stress you shall hit the mat and give yoga a try. Yoga is a simple practice that doesn't require any professionalism or mentorship and can be performed by oneself all alone. 

• Helps to build muscles and core strength:

If you want to strengthen your weak muscles and build a strong core strength without going  to the gym then Yoga is the best solution for this. It helps to strengthen the muscles and build strength. Yoga helps to stretch your muscles and it also increases the range of motion. With regular practice, yoga also helps to improve the flexibility. Regular practice of yoga will strengthen the muscles of your body. 

• Helps to Pace blood flow:

Yoga has several benefits and one of its benefits is to increase the blood flow. The relaxation poses and exercise in yoga regulates blood to each and every part of the body. Exercises and poses like handstands help veins and arteries where blood flows from the lower part of the body to flow back to your heart. During this, the blood  can be pumped back to the lungs to be oxygenated.

• Helps to realize self-worth:

Yoga is not just the practice of exercise and poses but also it enhances the self-esteem of the doer. Practicing yoga on a daily basis helps you to explore a different and new side of yourself. The side that might have been covered or overlapped by extra work and stress. It helps one to stay positive and feel good about oneself. 

Here are a few Yoga poses for teens that need  to be inculcated in their mental and physical health regime:

Mountain Pose:

This pose is commonly known as Tadasana. Standing poses like mountain pose is a great way for the teenagers to learn about the initials of yoga.Tadasana is also known as the foundation for all other poses and postures of yoga. It is a great starting pose for beginners and enhances the yoga flexibility. For this posture, stand straight and then stretch your arms upwards while lifting your body up and standing on the heels. Stay in the pose for 5-10 breaths and then relax. Do the same pose multiple number of times. 

Benefits

• It helps to strengthen the muscles of the limbs. 

• It calms the mind and strengthens the core. 

• It promotes better posture. 

• It helps to get rid of the spinal pain. 

• It paces the flexibility. 

• It also helps to make your legs and abs strong. 

• It keeps your digestive tract. 

• It develops better balance. 

• It offers a beginner-friendly yoga posture.

Standing Forward Fold:

This pose  is popularly known as the Uttanasana. This posture have several variations: Ardha Uttanasana, Niralamba Uttanasana and Padahastasana. This posture is started from the standing position of Tadasana and then bending forward at the hips until the palms can be placed on the floor. Now, ultimately behind the heels.To do this pose, one needs to stand straight with the hand raised up and then slowly bend down to touch the toes without bending the knees. It is extremely important to keep breathing in between so as to escape any muscle cramps after this posture. 

Benefits

• It helps in increasing flexibilty. 

• It helps to increase the height. 

• It helps to strengthen and make strong the muscles of hamstring. 

• It Calms the brain and relieves stress as well as mild depression.

• It also makes the liver and kidneys more healthy. 

• It stretches and makes the  hamstrings, calves, and hips more flexible. 

• It also improves the strengthen of the knees and thighs. 

• It promotes digestion of our body. 

• It helps to get relief of the symptoms of menopause in females. 

• It relieves insomnia as well as headache .

Lotus Pose:

This pose is popularly known as Padmasana. This posture is also extremely beneficial for the teenagers and adolescents as it helps to enhance the thinking ability of their mind and calm their brains. The meditating ascetic God of Hinduism- Lord Shiva , Gautama Buddha who's the founder of Buddhism, and in Jainism are the Tirthankaras who were depicted in the lotus position, especially in statues and idols . It is also one the meditation poses too that helps to achieve peace and relaxation. This pose can be done by sitting on a yoga mat and then stretching the back. Now, placing the left leg on the right thigh and the right leg on the left thigh. One shall keep the eyes closed, spine erect and breathe continuously. 

Benefits

• It helps to control blood pressure. 

• It helps to relax the mind. 

• It reduces menstrual pain. 

• This pose opens up the hips.

• It also stretches the ankles and knees.

• It helps to calms the brain.

• This pose increases awareness and attentiveness of a person. 

• It helps to strengthen the spinal cord and helps to keep the spine straight.

• It helps develop good posture as well as flexibility.

• Along with this all, lotus pose helps in menstrual discomfort. 

• It makes the joints and ligaments more flexible.

Child Pose:

It is popularly known as Balasana as per ancient literature. It is one of the most effective poses for the teenagers to calm the nervous system and the various hormonal changes occurring. Its preparatory pose is viranasana. A beginners tip from my side would be  that as balasana provides us with an excellent opportunity to do just that. One shall imagine that each inhalation is doming the back torso toward the ceiling, lengthening and widening the spine. To do this pose, one must fold their legs and sit on the heels with hips resting on the heels. Now, bend forward and fold your arms and keep alongside your body and try to touch the floor. Now press your chest on the thighs to get hold. Keep breathing throughout. Now, gently come up and relax. Repeat this 2-3 times. 

Benefits

• It helps the  back muscles to relax. 

• It calms the nervous system. I

• It keeps our brain calm and composed. 

• It helps to get rid of stress and depression by relaxing the body. 

• It also benifits in the lower back pain.

• This pose helps to creates a good stretch in the hips and thighs portion. 

• It also helps to increase the blood  circulation in our body. 

Butterfly Pose

This yoga posture is popularly known as Badhakonasana. It is time to note that next to the hamstrings, the hip area- including hip flexors – is one of the most commonly tight areas for most people, whether active or inactive. One can also use it to open up the muscles before exercise and to stretch the muscles after exercise. One can also use it as a stand-alone stretch to help with tight hips overall. For this, sit on a yoga mat and bend your knees after stretching your legs straight. Grab your feet tightly. Take a deep breath and then start flapping your both legs like wings of a butterfly. 

Benefits

• It helps to get rid of intestinal problems. 

• It helps to increase the flexibility of the groin. 

• It helps in bowel movement. 

• It can also be used to get relief from menstrual cramps. 

• It helps to get rid of tiredness and fatigue caused due to long travelling. 

• It helps to inverse flexibility of the hips. 

• It helps to loosen certain areas of the body. 

• This posture helps to strengthens the back muscles of our body. 

• It also helps to improve the posture of our body. 

Conclusion:

If you are thinking of adding a new ray of happiness, calmness and energy; then do remember that Yoga is the solution for all this. The above mentioned yoga poses will surely help to relax your mind and body. Yoga is surely the most effective way but a few may also need medical precautions and visiting a doctor to help them get out of the stress and mood swings. As puberty results in so many unexpected side effects, one shall stay prepared and have a healthy regime. Not just yoga and exercise, but also one shall have a healthy diet rich of nutrients and minerals.