Yoga for Teens: Beginner Yoga Poses for Teenagers

Yoga for teenagers is so good as yoga can help teens get stronger while becoming more aware of their energy and their bodies but also more confident in their own skin! Which are the best yoga poses for teenagers? Let’s find them out together with this article!

Yoga for teenage beginners

Cat and Cow 

cat cow yoga pose for teenagers beginners 

We start from a very simple position but with incredible benefits for the back. Performing the cat pose is very easy and you just need to get on all fours - on your hands and knees - and arch your back.

To position yourself correctly, your hands must be placed at head height and spread apart at shoulder distance.

The movements must be made to coincide with the breath: inhaling, push your back down and look upwards with your head trying to focus on the ceiling. When you exhale, on the other hand, raise your back creating a hump and move your head down looking first at the mat then up to the navel.

Many people stretch when they have lower back pain, but with little effect or that only relieve pain temporarily, only to come back as soon as you stop practicing. The position of the cat, on the other hand, strengthens the muscles in the area and has a beneficial effect that lasts for a long time.

Beware that it is not immediate and do not be discouraged if you do not feel relief after two or three training sessions: practice this sequence consistently for at least a month and you will gradually notice the improvements.

Urdhva Mukha Svanasana, the upward facing-down dog

upward facing yoga pose for beginner teenagers 

Although it is a simple back bend, the Urdhva Mukha Svanasana is a posture that greatly benefits the spine by lengthening it and making it more flexible and helps strengthen the arms.

Also known as the upside-down dog, the Urdhva Mukha Svanasana is super easy to perform:

    Lie on your stomach on the mat with your face facing the ground.
    Slightly spread your legs with an opening equal to that of the hips or shoulders.
    Place your hands exactly under your shoulders
    Push with your hands to lift your torso and pelvis
    Turn your head up and look up.

To do it right, pay attention to the details: keep the backs of your feet on the mat all the time and don't spread your elbows too wide when lifting.

Every day we assume many incorrect positions that stress the front of our body: from bending back and shoulders for the cold, to bending over in the chair to better see the computer screen. This places great stress on the spine, which is continually bent, and the entire back whose muscles are often in tension.

If measures are not taken in time, these stresses in the long run lead to posture problems and subsequently severe back pain.

Uttanasana, standing forward bend 

Another really simple posture is Uttanasana, but it has a truly beneficial effect on the whole body. Surely it is not something you have never seen as it is done regularly in all or almost all stretching exercises and at the end of various heavy physical activities to stretch the muscles that have been subjected to strong stress.

To perform the standing forward bend - Uttanasana - simply stand straight with your feet shoulder-width apart and parallel to each other. Once positioned, they must remain motionless like the roots of a tree: the Utanasana is in fact a rooting position, that is, in which you need to keep your feet firmly on the ground.

Vrksasana, Tree pose 

The Vrksasana execution is simple, but it requires balance to be maintained and at the beginning it is not really easy, however with regular exercise it becomes a position like any other.

To perform the tree position you are on one foot. Since you need concentration, make sure you are in a quiet place, maybe even play some relaxing background music if you are at home and you can concentrate easily.

Get your feet together on the mat and start: start by shifting your weight to one leg, right or left - depending on which foot is your support. Lift the other leg and bring the foot up until the sole of the foot rests on the thigh, almost in the groin.

In doing so you have to keep your balance and it is easier said than done, I assure you!

Once your feet are in position, it's your hands: join the palms and you can hold them in front of your chest, or lift them upwards, above your head. In all of this try to keep yourself straight and aligned.

The position must be maintained for a while and then repeated with the other leg. Unlike the previous positions which had strong benefits on the spine and back this is an asana dedicated to meditation and which helps you relax and free yourself from emotional stress.

Paripurna Navasana, Boat Pose

boat yoga pose for beginners teenagers 

Let's now move on to a second position which is very useful for balance and I'll tell you right away, it's not really easy. If you can't complete it the first few times, don't be discouraged and keep trying every day!

To do the Paripurna Navasana, start by sitting on the mat. Let's start very simply by lifting your legs off your knees - you can put your hands back for support and have balance. When your legs are in the air, bring your arms forward at the level of your knees by straightening your legs.

The first few times you will not be able to perform these Yoga Poses for Teenagers perfectly but it’s okay!  Calmly and over time you will learn to stretch, flex and bend more and more. Breathe into the posture and take one step at a time. A little goes long way!


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