Yoga Poses for Teen's
- fitnessguidezblog7
- Jun 4, 2025
- 3 min read
Yoga Poses for Teens: A Beginner’s Guide
Yoga is a great way for teens to get stronger, more flexible, and feel good inside. It also helps you relax, focus better, and handle stress. You don’t need any experience to start! In this guide, I will show you some easy yoga poses you can do at home.
Why Should Teens Try Yoga?
Helps reduce stress and worry
Makes your posture and flexibility better
Helps you focus and feel more confident
Helps you sleep better and feel calm
Helps with mood changes during puberty
Easy Yoga Poses for Beginners
1. Mountain Pose (Tadasana)
Good for: Posture, balance, and focus
Steps:
Stand with your feet apart (hip-width). Arms at your sides.
Press your feet into the floor and stand tall.
Tighten your thighs a little and lift your spine.
Inhale and raise your arms up. Palms face each other.
Relax your shoulders.
Hold for 3–5 deep breaths.
2. Tree Pose (Vrksasana)
Good for: Balance and strong legs
Steps:
Stand straight. Put your weight on your left foot.
Place your right foot on your left ankle or thigh (not on the knee).
Put your hands together at your chest or raise them above your head.
Look at one point in front of you to help with balance.
Hold for 3–5 breaths, then switch sides.
3. Downward Facing Dog (Adho Mukha Svanasana)
Good for: Stretching and strength
Steps:
Start on hands and knees.
Spread your fingers and press your hands into the mat.
Lift your hips up to make a V-shape with your body.
Keep your arms and legs straight.
Let your head hang. Look between your legs.
Hold for 3–5 breaths.
4. Butterfly Pose (Baddha Konasana)
Good for: Hips and inner thighs
Steps:
Sit tall with your legs straight.
Bend your knees and bring your feet together.
Hold your feet with your hands.
Gently move your knees up and down like butterfly wings.
Breathe deeply for 5–10 breaths.
5. Seated Forward Bend (Paschimottanasana)
Good for: Back, legs, and calm mind
Steps:
Sit with your legs straight in front of you. Sit up tall.
Inhale and reach your arms up.
Exhale and bend forward from your hips.
Reach for your feet or legs.
Keep your back as straight as you can.
Hold for 3–5 breaths.
6. Child’s Pose (Balasana)
Good for: Relaxing and stretching your back
Steps:
Kneel on the mat and sit on your heels.
Bend forward and place your forehead on the floor.
Stretch your arms forward or place them beside you.
Relax your body and breathe deeply.
Stay for 5–10 breaths, or longer if you want.
7. Corpse Pose (Shavasana)
Good for: Rest and peace
Steps:
Lie flat on your back. Arms by your sides, palms up.
Let your feet fall open. Close your eyes.
Breathe slowly and relax your whole body.
Stay for 2–5 minutes.
Then roll to one side and sit up slowly.
Tips for Teen Beginners
Use a yoga mat so you don’t slip.
Wear soft, comfortable clothes.
Move slowly. Don’t force your body.
Focus on breathing in and out.
Start with 10–15 minutes. Add more time later.
Final Thoughts
Yoga is not about being perfect. It’s about feeling better in your body and mind. Teens can use yoga to feel calm, strong, and happy. Try these poses often and see how good you feel.
Ready to begin?
Roll out your mat and start today. Just a few minutes a day can help a lot. Namaste!
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