Teen Yoga Routine Pose How-To’s
This sequence is designed for teens practicing at home, in a yoga studio, or other venue with room to spread out. There is no need to have a yoga mat; a beach towel or carpet is sufficient.
Start with QUEEN POSE, taking several deep breaths in and out through the nose. After this, flow from one pose to the next, holding each posture for around 20 seconds before moving on. For KITE, WINDMILL, FLAMINGO, and TREE poses, practice on both sides of the body.
Remember to breathe in and out through your nose while practicing yoga. Focusing on the breath can have a positive impact on your mood and energy levels. End with EASY POSE; close your eyes and stay still for at least 60 seconds to gain all the benefits of the previous postures.
QUEEN. Stand tall, with your feet firmly planted on the ground. Bring your arms alongside your body, with your palms facing outward. Take at least 5 deep breaths in and out through your nose before moving on.
KITE. Begin by standing tall, with your feet firmly planted on the ground. Bring your palms together as you raise your arms in the air. First stretch your arms to the right, taking several deep breaths in and out through your nose. Then, come back to center and gently stretch your arms to the left.
WATERFALL. Stand tall, and raise your arms up in the air. Look towards your fingertips, as you gently reach your head and arms back behind you. Extend back only as far as you can comfortably go.
RAG DOLL. From standing, fold your body forward with your hands dangling down. Keep a slight bend to your knees, and use your core to support your lower back in this forward fold.
WINDMILL. Stand with your legs slightly bent and your feet wide apart. Bring one hand down to the ground, and the other up in the air. Look gently up towards your extended arm. Take at least 5 deep breaths in and out through your nose before switching sides.
Y POSE. Stand tall, with your feet firmly planted on the ground. Bring your arms up in the air and slightly out to the side, forming the letter Y with your body. Focus your eyes straight ahead, as you breathe deeply in and out through your nose.
CHAIR. Stand tall and inhale as you raise your arms perpendicular to the floor. Exhale and bend your knees, trying to keep your thighs parallel to the floor.
FLAMINGO. Stand tall and then gently bend one leg, holding onto your knee. Try to balance while focusing your eyes straight ahead on a single spot. Take at least 5 deep breathes in and out through your nose before switching sides.
TREE. This is a balancing pose that improves your focus and concentration. Stand tall, and then bend one leg and bring your foot to your thigh. Slowly bring your hands into prayer position; take at least 5 deep breaths in and out through your nose before switching sides.
EASY POSE. Sit cross legged, with your back straight and your palms gently resting on your knees. Gently close your eyes, and focus on breathing in and out through your nose for at least 60 seconds to gain all the benefits from the previous 9 active postures.
