When teens are educated on the value of doing these poses and more importantly, feel the effects for themselves, they are armed with a toolbox for combating the stresses of everyday life and returning to steadiness and inner strength.
12 Yoga Poses Teenagers Should Know
1. Warrior I Prep - Viminasa
Benefits: Develops coordination and balance. Builds mental stability and strength of character. Strengthens lower body and develops flexibility of hips and ankles. Note on doing the pose: Place the feet 12 inches apart, as if the front and back foot are on railroad tracks. Turn the rear hip forward, while reaching the back heel for the ground.
2. Warrior III Virabhadrasana III
Benefits: Cultivates determination and readiness to take on challenge. Improves balance and concentration. Strengthens the back. Teaches humility and patience. Note on doing the pose: Aim to lift the back leg as high as the chest (which may take time to develop).
3. Tree Pose
Benefits: Improves concentration and balance. Strengthens ankles and legs. Note on doing the pose: Placing sole of foot on skin, rather than clothing, helps. Pull up pant legs or wear shorts. If it’s difficult to place the foot high on the inner thigh, place it lower down the leg.
4. Downward Facing Dog
Benefits: Provides internal time (head and face are down) with no comparison to others. Relieves the spine. Develops flexibility and strength in legs and shoulders. Inverted position of the upper body is good for regulating glandular functioning (hormones). Note on doing the pose: Aim to get the apex of the pose (below the navel) high. Hands should be completely spread and feet should be placed body-length away from the hands.
5. Full Handstand Adho Mukha Vrksasana
Benefits: Builds confidence, counters depression and anxiety. Develops coordination and strength of arms and legs. Note on doing the pose: Getting into the pose may require the guidance of an experienced teacher. Alternatively, practice Downward Facing Dog until strength and ability develop.
6. Locust Salambhasana
Benefits: Generates willfulness. Invites self-appreciation. Massages heart and abdominal organs. Strengthens back. Note on doing the pose: If the front hip bones are uncomfortable from the pressure into the floor, place a blanket for cushioning under this region.
7. Upward Facing Dog Urdvha Mukha Svanasana
Benefits: Brightens attitude, cultivates self-expression, and encourages self-effort. Opens the spine. Note on doing the pose: Placing hands on blocks makes it easier to straighten legs and keep knees off the floor. Lift out of the shoulders, without sagging, and pull the upper chest forward of the arms.
8. Supported Child's Pose Adho Mukha Virasana
Benefits: Generates a sense of security, ease, and self-acceptance. Allows for release in tension in hips, back, neck and shoulders. Note on doing the pose: It’s better to keep the rear end close to the heels in this pose, with chest on equal level as hips. Use folded blankets or cushions between the knees, but sit on the heels.
9. Supported Half Bridge Setu Bandha Sarvangasana
Benefits: Invokes a strong sense of gratitude and inner quiet. Nourishes thyroid gland, lowers blood pressure. Provides relief for the back and opens the hip flexors. Note on doing the pose: If there is any discomfort in the lower back, adjust the block (or support) so that is supports the pelvis (not the lower back) and/or lower the height of the support.
10. Reclined Cobbler's Pose Supta Baddha Konasana
Benefits: Provides meaningful re-grouping time. Invites healthy breathing. Relieves menstrual cramps. Aids digestion. Note on doing the pose: Study the picture first and pay attention to the set up to get the proper placement of the blankets and supports.
11. Supported Relaxed Backbend
Benefits: Cultivates contentment. Provides relief to the heart and digestive organs. Note on doing the pose: Study the picture first and pay attention to the set up to get the proper placement of the blankets and supports.
12. Relaxation Pose Savasana
Benefits: Provides opportunity to let go of stress. Develops the ability to relax and be undisturbed by life’s circumstances. Note on doing the pose: Stay in this pose 5-10 minutes. Set a timer, if it helps. Progressively relax and pay attention to the process, focusing on gratitude for every part of the body. Do not pay attention to thoughts concerning the past or future.
These poses are great for any teenager because
- They are accessible- most teens will be able to do these poses, or some form of them, from the first try.
- They are challenging- every teen will have something they can focus and work on in these poses.
- They are rejuvenating- doing these poses renews energy and restores the body to health.
- They are physically and psychologically rewarding- teens can feel the effects of calm, restoration, and stretch.