Best Yoga Poses for Teenagers

We all know the importance of yoga and what wonders it is capable of doing for our mind, body, and soul. Hence, indulging in yoga at a young age is very important. here, we’re going to discuss a few yoga poses for teenagers.

Teenage or Adolescence is the transitional phase between the ages of 13-19. This is the development stage between childhood and adulthood.

Many times adolescence is equated with puberty. It is the stage where one goes through several physical, emotional, social and moral changes. In this stage, massive hormonal changes take place.

The adolescent growth burst is a rapid increase in the individual’s height and weight during puberty that results from the simultaneous release of growth hormones, thyroid hormones, and androgens. Males experience their growth spurt about two years later, on average than females.

Stereotypically, adolescents are seen as rebellious, distracted, thoughtless ad daring. Youngsters experience numerous physical and social changes, often making it difficult for them to know how to behave. During puberty young bodies grow stronger and are infused with hormones that stimulate desires appropriate to ensuring the perpetuation of the species.

But regular Yoga carries away all these problems away from teenagers. It may be a little daunting, it helps you develop a healthy mind and body. Yoga teaches you discipline, organization of thoughts and control over oneself. Yoga is a great stress reliever and keeps depression away. It builds overall strength, improves body balance and breathing.

Vedyou has brought some excellent yoga poses for teenagers, to keep them fit and active:

Uttanasana/ Standing Forward Bend

Uttanasana is one of the best poses to treat depression. It is one of the best yoga poses for teenagers. It also keeps anxiety and stress at bay. Moreover, it also reduces the head heaviness, activates inner legs, cures stomach pain, menstrual pain and is also good for the spine and kidneys.


How to do:

  • Stand straight, with your hands on your hips.
  • Raise your arms and slowly bend your torso while you exhale.
  • Bend fully and bring your hands to the ground next to your feet.
  • Hold for 10-15 seconds.
  • Repeat 5-10 times.

Downward facing dog/ Adho Mukha Svanasana

This Yoga Pose strengthens the deep abdominal muscles that stabilize the spine. This pose also increases the blood flow in your brain and also relieves the back pain. Moreover, it also stretches the hamstrings and calves and strengthens the arms, legs, and back. Know more about the Benefits of Adho Mukha Svanasana.

Downward Facing Dog Pose

How to do:

  • Settle on the floor with your hands and knees. Adjust your wrists under the shoulders and knees under your hips.
  • Spread your palms, index fingers parallel or slightly turned out, and turn your toes under.
  • Exhale and slowly lift your knees away from the floor. Lengthen the tailbone and press it towards the pubis.
  • Lift the sitting bones towards the sky and draw your inner legs to the groin.
  • Gently push your top thighs and stretch your heels to the ground. Straighten your knees and firm the outer thighs and roll the upper thighs inward slightly. Narrow the front of the pelvis.
  • Firm your outer arms and press your index fingers to the floor. Firm your shoulder blades against your back, then widen them and draw them toward the tailbone.
  • Keep the head between the upper arms; don’t let it hang.
  • Stay for 2-3 minutes.
  • Relax and rets in the Child’s Pose.
  • Repeat 3-5 times.

Plank Pose

This is one of the best and easiest poses for strengthening and toning the whole body. It develops the core muscles and improves stability. Additionally, it also strengthens the arms, wrists, and spine and prepares the body for other arm balances.

Plank Pose

How to do:

  • Get in the pose facing down, with your forearms and toes on the floor. Relax your head and look down.
  • Make sure that your elbows are directly under your shoulders and your forearms are facing forward.
  • Draw your navel toward the spine and keep your torso and your body in a straight line from ears to toes without bending.
  • To ensure that your shoulders are down (nit near the ears) and heels should be over the balls of your feet.
  • Hold for 10-15 seconds.
  • Relax and repeat a few times.

Warrior Pose/ Veerbhadra Asana

This is a standing yoga pose that improves your body posture and strengthens the core of your body. It enhances the valour, balance, and grace of your body. It also strengthens and burns fat in your arms, thighs, legs and lower back.

Warrior Pose

How to do:

  • Stand on a flat surface with your legs apart.
  • Turn your right foot outward and make a 90 degrees angle.
  • Turn left foot inward by 15 degrees.
  • Raise both the arms, with palms facing upward.
  • Bend your right leg and align your knee and ankle.

Balasana/ Child’s Pose

This Pose compresses your abdomen to help relieve bloating while gently stretching your back muscles. It is an easy kneeling pose that stimulates the nervous system and re-energizes your body. Balasana or Child’s Pose helps to calm down the mind and body and helps you sleep better. Additionally, it also curbs constipation, improves digestion and stretches your thighs and hips too.

Child's Pose

How to do:

  • Get down on your knees, with your back straight.
  • Gradually, bend forward such that your chest touches your thighs and your forehead touches the ground.
  • Straighten your arms beside your body, with palms facing down.
  • Retain for 20-25 seconds.
  • Repeat 10 times.

So indulge in the practice of these yoga poses regularly and keep yourself active, healthy and fit, so you can have some happy and exciting teenage years.