Three Major Yoga That Are Helpful For Teenagers

Yoga For TeenagersTeenage is a stage in life when the body of males and females tend to alter. The regulation and production of hormones and various physical and mental changes associated to the age acts as a process of making of an adult man or a woman. This stage is when ‘puberty’ is achieved in boys and girls.

In boys, together with internal changes, the typical external changes that are visible are formation of pubic hairs, changes in the voice, and increase in height and weight. Similarly, a girl will also have development of breast, menstruation, and appearances of pubic hairs as the external features of puberty.

Benefits of exercises in teenage

During this time, the role of exercises is immense, in order to promote over all growth of the body and mind, together with the stimulation of several hormones and glands. Exercises tone the muscles and assist in the proper growth and formation of the bones. Any complication that can arise due to advent of adolescence is also sorted out, by means of exercises. Exercise, in any form, in beneficial. But it is to be understood, what are the appropriate exercises for the age. When talking about exercises, we cannot deny the immense advantages of yoga, which has been accepted all over the world as ‘alternative treatment’ for several diseases as well.

Therefore, in this article, we will be discussing some yoga exercises that are specially recommended for teenage.

Yoga no. 1

The first yoga that we will be discussing in this section is called ‘Ustrasana’.

Technique of this asana

Sit firmly on a flat ground with your knees touching the ground. You are supposed to sit on your legs. Your legs should be folded at the back side of your body, in such a way that, your feet will lie below your hips. Put your hands firmly, on your respective knees. They should be straight, without any bend at all. Keep your spine and head straight.

As you begin the exercise, rise up from the seated position, while keeping the position of your legs intact, as directed. Take your left hand first, at the back of your body, in such a way that your left palm grabs on to your left heel. Likewise, do the similar hand and heel posture in your right side too. Stretch yourself completely and look back by turning your head backwards.

Remain in the position for about fifteen seconds and then release gradually, by bringing your hands to the front, followed by sitting down and releasing your legs. Take some rest and repeat the exercise for about three to five sets to get the maximum benefits.

Breathing process to be followed

You need to have a normal breathing process throughout the exercise. The only exception is when you raise your hands and lift your self up. During that time, breathe in. As you release, breathe out.

Health benefits of this asana

It develops the chest shape and structure. In females, it benefits by formation of firm and shapely breasts.  It makes the spinal cord flexible and strengthens the muscles and nerves connected to it, by promoting healthy flow of blood. In males, it increases the capacity to maintain libido for a longer span.

Yoga no. 2

This asana is known as ‘Halasana’ and the person in posture is believed to resemble a spade.

Technique of this asana

Lie down on a flat and even ground, keeping your spinal cord straight and your shoulder parallel to the ground. Place you hands on either side of your body, in a straight way. Stretch out you legs and keep them parallel to each other.

As you begin the exercise, lift both your legs, simultaneously and bring them back. You must bring back your legs in such a way that your feet touch the ground, on top of your head. Do not bend your legs at all and keep them straight. Keep your hands stretched out as they were in the beginning of the exercise. Your position must be such that your nose will touch your chest.
Hold on to the position for about 10 seconds. Release finally, by bringing your legs back to their original position first. Then sit up gradually. Take a few seconds of break and repeat the exercise two times more to get best results.

Breathing process of the exercise

You need to have a normal breathing process all through the exercise. But, during the time when you lift up your legs, you are supposed to inhale. Likewise, as you put your legs down, you must exhale.

Health benefits of this asana

This exercise is excellent in reducing excess fat accumulation in the waist area. It strengthens the spinal cord. Women, who perform this exercise regularly, get great benefits during the time of delivery, when labor pain is much reduced. It also cures constipation and indigestion, hence improves digestive power and also serves as a remedy for several skin disorders that characterize teenage.

Yoga no. 3

This asana is called ‘Ardhachandrasana’. In Sanskrit, ‘Chandra’ means moon and ‘Ardha’ means half. Thus, one forms a half crescent while doing this posture.

Technique of this asana

Stand straight on the ground. Keep your hands straight and placed firmly on either side of your body. Your head must be erect, along with your spinal cord. Put your legs in such a way so that there is no gap in between them

As you start with the exercise, raise both of your hands together, over your head. Do not bend your elbows. As your hands reach the top, join them. Now bend your hands slowly towards the back, as much as you can. While you send your hands back, your body must also bend backwards. Hence, your head must also lie backwards, in between your hands.  Take half a bend.

Hold on to the position for about ten to fifteen minutes. Then release gradually and come towards the front. As you stand straight, lower down your hands too. Take a few seconds of rest and repeat the exercise again. For getting the best results, repeat the exercise three to five times.

Breathing process of the exercise

Maintain a normal breathing process all through the exercise. But, as you raise your hands, breathe in. Similarly, as you lower down your hands and return back to the starting posture, breathe out.

Health benefits of this asana

This exercise is immensely beneficial for retaining youth for a longer span. It promotes healthy blood flow throughout the spinal cord. It is also a cure for constipation and renal problems that become lifestyle diseases these days, as one grows up.

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