The teenage years can be the most difficult, both physically and emotionally. A teenager’s life is in a constant state of change. During puberty and later teen years, enormous and rapid changes take place in the body and mind. Physically, teenagers undergo a huge transformation as their body matures. Internal organs grow and change during this period.
Hormonal imbalances experienced during sexual maturing may cause emotional disturbances. Social, academic, and family pressures that teenagers experience are additional causes of stress. Today’s academic curriculum is very competitive and, besides, they have to meet many aspirations harbored by their parents. In fact, they are an over-stimulated and overstressed lot. It is also a period during which they have conflicts with their parents and teachers.
All this stress can manifest itself in many ways—from physical disorders to a negative self-image. Symptoms such as bad moods, restlessness, and headaches or stomach aches with no clear cause occur frequently during this period. Some young people may become listless and dependent; others exhibit challenging behavior or are constantly plagued by a stream of disturbing thoughts and/or irritations that they cannot let go and this emotional roller-coaster ride tires them out. This is the juncture when they are vulnerable to substance use, violence and social isolation.
Yoga, which is becoming increasingly popular among teenagers, is the traditional art of body and mind fitness. It aims to restore the balance between one’s body, mind and spirit through a series of exercises, breathing techniques and meditation. It builds trust, self-confidence and positive feelings. Yoga teaches teens the techniques for coping with the unique issues they are faced with everyday—insecurity about their changing bodies, the enormous pressure to fit in, stressful schedules, and uncertainty about their beliefs and their future. Regular practice of yoga helps instill a positive self-image. It teaches a teen to be comfortable, confident and positive.
The yoga program for teenagers should be so designed as to minimize the negative effects of hormonal changes that they inevitably go through. Sun salutations are an amazing asana series that would leave them both energized and calm at the same time. The shoulder stand is wonderful for balancing the hormones and, together with the plough pose and the fish pose, it is most effective. The fish pose acts as a counter asana for the shoulder stand because the spine gets flexed both ways and so do the glands in the neck and chest. The endocrine system gets a good workout through this asana.
The breath awareness techniques of yoga help teens take their gaze inwards and become more aware of their bodies. In this way they feel somewhat in control of what is happening to them during the transition. The idea is to help them understand their body better so that no change is a mystery, or a confusing series of events. Yoga Nidra and relaxation techniques of different kinds can also be used to generate a feeling of self-love and acceptance, commonly absent during the teenage years.
Yoga helps to develop a positive body image, acceptance of the body as it is, and a positive attitude towards life. However, yoga practices should be always done under expert supervision.
Yoga Program for Teenagers:
Tadasana (Palm Tree Pose)
Tiryaka Tadasana (Swaying Palm Tree Pose)
Kati Chakrasana (Waist Rotating Pose)
Vatayanasana (Flying Horse Pose)
Surya Namaskara (Sun Salutations)
Shavasana (Corpse Pose)
Paschimottanasana (Back Stretching Pose)
Chakrasana (Wheel Pose)
Simhagarjanasana (Roaring Lion Pose)
Baddha Padmasana (Locked Lotus Pose)
Dwi Hasta Bhujasana (Two Hands And Arms Pose)
Santolanasana (Balancing Pose)
Parivritti Janu Sirshasana (Spiraled Head to Knee Pose)
Sarvangasana (Shoulder Stand Pose)
Halasana (Plough Pose)
Matsyasana (Fish Pose)
Shavasana (Corpse Pose)
Bhastrika Pranayama(Bellows Breathing)
Sheetali Pranayama (Cooling Breathing)
Nadi Shodhana Pranayama(Psychic Network Purification)
Bhramari Pranayama(Humming Bee Breathing)
Yoga Nidra (Pshycic sleep)
Note:-To be Practiced Separately