Yoga for teenagers: set of exercises

 Yoga — a type of east direction which is aimed at achievement of harmony of soul and a body. These techniques have huge amount of useful properties, and it is useful to be engaged in them at any age, and contraindications are practically absent. For teenagers this type of the Indian doctrine will become the base for construction of force of a body, wisdom and health in the future.

Than the yoga is useful to teenagers

Occupations yoga are useful at any age, however will bring to a young organism of exercise still big benefit. The fact is that the yoga is directed not only to burning of calories and development of flexibility, and and to strengthening of muscles and formation of the correct position of a backbone (prevention of scoliosis or alignment of already bent backbone).

Besides an occupation bearing yoga will help to balance internal state and to learn to control the emotions. In the teenage period the organism continues to be formed, and therefore a set of weight is very dangerous at this time.

The yoga will help to get rid of excess calories, will teach to control the appetite, and the correct breath will promote improvement of a metabolism.

Complex of asanas for a beautiful bearing

Asana it is accepted to call certain provisions of a body in which the long amount of time is convenient to be. The list of the following positions perfectly will be suitable for the beginning yogis and will help to solve many teenage physiological problems.

For certain will interestingly read you about that what there are directions in yoga and in what their main differences.

Urdhva Hastasana (extension of hands standing up)

Up costing extension of hands will help to improve digestion, to remove alarm and to develop a shoulder joint.

For the correct performance of this asana it is necessary to perform the following operations:

1. To occupy a pose of Mount (Tadasana): an equal back, knees are strained, feet densely stand on a floor.
2. To extend hands up, having put palms to each other. The press is intense, we reach for the sun.
3. To press palms to each other, beginning from a brush and to finger-tips.
4. Slightly to cast away the head back, to look at thumbs of hands.
5. Equal breath. To record a pose for 30–60 seconds.

Urdhva Baddhanguliasana (interlacing of fingers)

Urdhva Baddhanguliasana is intended for natural extension of a backbone, strengthening of muscles of a neck and restoration of breath.

We recommend to esteem about whether the yoga is necessary to the child and also what exercises of the Indian culture useful to children.

To occupy this pose, it is necessary:

1. To occupy a pose of Mount (Tadasana).
2. On a breath to extend hands over the head.
3. To bind fingers of hands and to turn palms from itself, to level elbows.
4. It is good to stretch a body up, remaining in one situation (without taking away a basin back).
5. After performance of exercise of a hand to lower on an exhalation.

Gomukhasana (pose of the cow head)

Gomukhasana helps to develop a shoulder joint.

This asana is carried out in a sitting position:

1. To reach position Sukhasana (a lotus pose).
2. To extend the right hand aside, a palm from itself.
3. To bend a hand to a back that the palm was between shovels.
4. To raise the left hand up and to connect both palms in the lock behind the back.
5. To extend the left elbow up, to be late in this situation for 30–60 seconds.

Pashchima Namaskarasana (return pose of a prayer)

Pashchima Namaskarasana is called to level a backbone, to strengthen muscles of brushes and shoulders.

Important! At first it will be very difficult to execute this asana therefore you should not be overzealous. Over time muscles will stretch and at constant performance the result will not keep itself waiting long.

For the correct performance it is necessary to occupy any convenient an asana in a sitting position:

1. To put brushes behind the back (at the level of a waist) fingers to each other, outer side to a back.
2. On an exhalation the fingers need to be put in the provision prayers and to gradually raise hands up a back. An ideal point — at the level of heart.
3. Equal breath, we fix situation about one minute.

Parvatasana (mountain pose)

Parvatasana perfectly stretches all body. At long dying down in the provision mountains, increase in energy, removal of fatigue and stresses is noticed.

Learn what is asanas in yoga and what their role.

pose of the mountain it is necessary for exercise performance:

1. To rise on all fours, it is good to rest toes against a floor.
2. To lift basin up, the emphasis is the share of thumbs of hands and a brush.
3. Feet are densely pressed to a floor, hips last up (a peculiar triangle turns out).
4. Hands, legs straight lines, situation we hold 30–60 seconds, it is possible longer.

Bkharadvadzhasana on a chair

This pose levels a back, develops muscles of a back and a press.

For performance Bkharadvadzhasan it is necessary to sit down on a chair so that the back was to the right of the case, and to perform the following operations:

1. Knees and thumbs of legs together, a back equal, we watch directly before ourselves.
2. On a breath to pull a back up, to undertake two hands a chair back (the case half-turned).
3. On an exhalation a trunk as much as possible to turn the right, helping itself hands.
4. On a breath of a shovel to connect, to straighten a thorax.
5. On an exhalation as much as possible to turn the case together with the head to the right, holding a chair back. To be late for 15–30 seconds.
6. To repeat with other party.

Uttanasana with a chair

This pose strengthens muscles of a back and a thorax.

Read in more detail how to choose clothes for yoga.

It is necessary for performance of this asana:

1. To put a chair and to rise to it the person at distance of outstretched arms. To reach Tadasana's position.
2. To be bent, forming a right angle, to bend a back and to rest palms about a chair.
3. To slowly put hands in elbows, to undertake elbows brushes and to put a chin on hands. To look before itself.
4. To be late in situation for a minute.

Adho of a mukh of a shvanasan (pose of a dog muzzle down)

Adho the mukha of a shvanasan perfectly stretches all body.

Important! At occupations yoga it is necessary to breathe only a nose.

pose of the mountain it is necessary for exercise performance:

1. To rise on all fours, it is good to rest toes against a floor.
2. To lift basin up, the emphasis is the share of thumbs of hands and a brush.
3. Feet are densely pressed to a floor, hips last up (a peculiar triangle turns out). The less there will be a corner between the case and legs, the better for muscles.
4. Hands, legs straight lines, situation we hold 30–60 seconds.

Chatush Padasana (pose of four support)

Chatush Padasana is considered one of the best asanas for alignment of the bent backbones. Also strengthens and tone up neck muscles.

It will be useful for you to esteem how to make to a namasta in yoga and in usual life.

It is necessary for the correct performance:

1. To lay down on a back, to extend hands and legs.
2. To bend legs in knees and as much as possible to bring up them to buttocks.
3. Further it is necessary to bend a back and to undertake hands ankles.
4. The neck has to be relaxed, it is necessary to choose the most comfortable position for the head.
5. On a deep breath the basin needs to be lifted up and to record situation for 30–60 seconds.

Shavasana (pose of the dead)

The pose of the dead is designed to relax completely and a body, and I smother.

For performance it is necessary to lay down on a back and to perform the following operations:

1. To reach the most comfortable position.
2. To remove hands from a body on 45 °, legs at shoulder length.
3. Eyes have to be directed to a ceiling at right angle.
4. The body is most relaxed. On time to be in this asana it is necessary in the ratio 1/6 from all time of occupation yoga (if the general occupation lasted hour — the pose of the dead should be fixed not less, than for 10 minutes).

Useful tips for beginners

Yoga — the whole art therefore the beginning practicians need to follow some advice for achievement of the best result:

• for the period of the occupations it is necessary to forget about all the world around and to plunge completely into itself;
• it is necessary to choose a suitable complex, for a start the simplest is better;
• it is impossible to be overzealous at all, at any discomfort it is necessary to stop carrying out exercise, or to execute its easier option;
• right after the occupations you should not take a shower as water washes away psychological state of rest;
• at any indispositions or problems with performance of asanas, it is necessary to address experts.

Whether you know? One of literal variants of translation of a word of the yogi — a privacy.

The complex of the listed asanas is optimum both for the beginning yogis, and for masters in this case. To the teenager who diligently and regularly carries out such technicians, the lack of problems with a backbone, muscles and excess weight is guaranteed. Also such occupations help to cope with stressful situations which are characteristic of this period of life.