7 Amazing Yoga Asanas For Teenagers

Written by Ramya Achanta • 

Teenage is not easy. Body image issues, low confidence, and constant pressure plague the kids and bring their morale down. They must be trained to overcome these problems and take on tougher challenges. Yoga is an ideal training tool to help them fight off the demons, and here are 7 yoga asanas that could help them do so.

Before that, let’s find out how yoga can help teenagers.

Yoga For Teens

Yoga is a holistic exercise regimen that works well on the body, mind, and breath. Teenage is a time when there is a rapid growth spurt, and yoga only makes it better and easier by making the teen’s body strong and flexible. Yoga will not only help the kids develop a good posture, but also help them focus better and keep random thoughts at bay. Above all, yoga will empower the self-detesting teenagers to love themselves more.

Here are some asanas that will get them going. Read on.

7 Suitable Yoga Poses For Teenagers

  1. Tadasana (Mountain Pose)
  2. Uttanasana (Standing Forward Bend)
  3. Adho Mukha Svanasana (Downward Facing Dog)
  4. Virabhadrasana (Warrior Pose)
  5. Trikonasana (Triangle Pose)
  6. Baddhakonasana (Butterfly Pose)
  7. Navasana (Boat Pose)

1. Tadasana (Mountain Pose)

 Tadasana or the Mountain Pose is a base pose from which many other yoga asanas emerge. It is rightly called the mother of all poses. Tadasana can be practiced any time during the day and not necessarily on an empty stomach. This basic Hatha Yoga pose works best when held for 10-20 seconds and repeated for a minimum 10 times.

Benefits: Tadasana helps improve body posture and strengthens the knees and thighs. It makes the spine agile and increases the height in the growing years. It regulates the digestive, nervous, and respiratory systems. It also helps improve balance and reduces flat feet.

To know more about the pose and how to do it, click here: Tadasana

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2. Uttanasana (Standing Forward Bend)

Uttanasana or the Standing Forward Bend is a powerful stretch pose. It involves placing your head near your heart, which activates and stimulates the body. The best time to practice Uttanasana is in the morning on an empty stomach and clean bowels. Hold this intermediate level Hatha Yoga pose for at least 15-30 seconds for best results.

Benefits: Uttanasana calms the mind and relieves anxiety. It stretches the back, hips, and calves. This pose relieves headaches and insomnia, improves digestion, and activates the kidneys. It activates the abdominal muscles and relieves tension in the neck.

 To know more about the pose and how to do it, click here: Uttanasana

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3. Adho Mukha Svanasana (Downward Facing Dog Pose)

Adho Mukha Svanasana or the Downward Facing Dog Pose looks similar to the posture of a dog when it bends. It is a simple pose with numerous benefits. Hold the pose for at least 1-3 minutes. Adho Mukha Svanasana is a beginner level Ashtanga Yoga pose that works best in the mornings when the stomach is empty.

Benefits: Adho Mukha Svanasana energizes and rejuvenates the body. It helps relieve mild depression and cures back pain and fatigue. The pose strengthens the bones and is therapeutic for asthma patients. It strengthens the chest muscles and increases the lung capacity.

To know more about the pose and how to do it, click here: Adho Mukha Svanasana

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4. Virabhadrasana (Warrior Pose)

Virabhadrasana or the Warrior Pose is a graceful stance commemorating the exploits of a great warrior called Virabhadra, a mythological character created by Lord Shiva. If you are an early riser, practicing the pose in the morning is ideal. Hold the beginner level Vinyasa Yoga pose for about 20 seconds on each leg.

Benefits: Virabhadrasana strengthens the lower back, arms, and legs. It also increases the body’s stamina and restores the spine. This pose smoothens tensed shoulders and releases the stress blocks in them and inculcates courage, peace, and calm.

 To know more about the pose and how to do it, click here: Virabhadrasana

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5. Trikonasana (Triangle Pose)

Trikonasana or the Triangle Pose is named so as it resembles a triangle. Unlike many other yoga asanas, Trikonasana requires you to keep your eyes open when you practice it to maintain balance. Mornings are the best time to practice Trikonasana. Hold this beginner level Vinyasa Yoga pose for at least 30 seconds.

Benefits: Trikonasana strengthens your chest and arms and increases physical and mental stability. The pose stimulates all the abdominal organs and improves digestion. It reduces back pain, stress, and anxiety.

To know more about the pose and how to do it, click here: Trikonasana

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6. Baddhakonasana (Butterfly Pose)

Baddhakonasana or the Butterfly Pose is a simple yoga asana that represents a butterfly flapping its wings. The pose is similar to that of a cobbler when he sits down to work on shoes. It is a simple pose with many benefits. Practice this basic level Vinyasa Yoga pose for at least 1-5 minutes in the morning or evening on an empty stomach. This is one of the best yoga poses for teenage girls.

Benefits: Baddhakonasana enhances the functioning of the female reproductive system. The asana helps with menstrual problems and reduces fatigue. It improves blood circulation, stimulates the kidneys, improves your posture, and keeps many diseases at bay.

To know more about the pose and how to do it, click here: Baddhakonasana

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 Navasana or the Boat Pose is an empowering pose. The pose works in like how a steady ship conducts itself in the rough sea. The body forms a ‘V’ shape in this asana. Hold Navasana, which is an intermediate level Ashtanga yoga pose, for a minimum 10 to 60 seconds. Practice the asana in the morning or evening on an empty stomach and clean bowels.

Benefits: Navasana activates the intestines and thyroid and strengthens the digestive system. The asana gives the body stability and helps to focus better. It relieves stress, improves confidence, and strengthens the back and abdominal muscles.

To know more about the pose and how to do it, click here: Navasana

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The above listed simple yoga asanas will help teenagers deal with their problems in a better manner. Now, let’s check out some common questions regarding yoga and teenage.

Expert’s Answers for Readers Questions

What is the risk of developing depression in teenage?

Developing depression in teenage and not nipping it in the bud leads to deeper depression, which becomes tough to cure at the later stages.

What treatment is ideal for teenage depression?

Along with counseling and consulting a medic, practicing yoga is a great way to ward off depression among teenagers.

Teenagers go through tremendous changes in their body and mind, apart from having to decide their next course of action in life, leading to several emotional highs and lows. Yoga is an excellent way to deal with the instability and become balanced. Start yoga early in life, and have a smooth transition to adulthood.

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