The Best Yoga Exercises for Teens
By Shannon C
, last updated January 5, 2012
As a teenager, your muscles are growing and you are gaining height, often changing body composition, and developing into your adult physique. As such, certain yoga exercises or poses can be especially beneficial to you. These yoga exercises can help you to develop poise, confidence, excellent posture, better overall health, and greater flexibility and strength. Yoga can also help to reduce your stress before examinations or other intense situations. Learn about the best exercises for you as a teen and try out each exercise to feel the benefits for yourself.
Downward Facing Dog
Downward facing dog is a great position to reduce stress, increase circulation, stretch out your Achilles tendons after a workout, reduce lower back pain, and increase overall flexibility. To do this pose, begin in the position of all fours, with your palms flat on the ground and your knees directly beneath your hips. Now, raise up your hips and buttocks until your body resembles a "v". Spread out the fingers on both hands to balance yourself, and breathe steadily. Aim to keep your back straight and your stomach tucked in. Hold for a few moments, then release.
Warrior Pose III
Warrior pose has several variations, and this one is specifically to develop your balance and confidence. To do warrior pose three, start with your feet together in a straight standing position. Now, raise your arms out to your sides at shoulder level. Lean forward on one foot, and raise the other foot directly back behind you, keeping it at hip level. Keep your hands raised to shoulder level and have your face down parallel to the floor. Hold this position while breathing steadily and keeping your whole body straight and in alignment, then release.
Tree pose is a great yoga posture for increasing your balance, poise, and inner calm. To do tree pose, start with your feet together in a straight standing posture. Next, raise up one leg into a "v" position, with your knee facing out to the side. Place the sole of the foot on that leg as high up on your inner thigh of the opposite leg as you can. You have a few options for what to do with your hands. You can either place your hands together in front of your heart in "prayer" position, or down at your sides or straight up above your head. You can even cross them behind you with palms touching in "reverse prayer" position. Hold for a few moments while breathing normally, then release.
Child's pose is a great posture for relieving stress, improving digestion and circulation, and increasing calm and relaxation. To do child's pose, start by sitting on the ground with your heels directly under your buttocks. Now, lean forward and place your arms out in front of you in a straight position with palms touching. You can either touch your forehead to the floor in front of you or turn your head to one side. Try to feel the stretch from the small of your back all the way to your palms as you rest there.