A lot of what group Yoga classes across America (especially in health clubs) offer today was originally designed for lightweight teenage boys in India whose lifestyles involved a lot of squatting. Middle-aged beginners often jump into that kind of Yoga in a competitive way and end up with injuries to show for it because it’s just not built for them (or they for it).
Most professional athletes are usually at their highest physical prowess from their teens to early 30s. Then the body starts to change, and so should the training program to prevent injuries.
These routines are meant to be challenging. However, always keep in mind Yoga’s fundamental principle: “Do no harm.” Trust your inner teacher. If your body says it’s time to rest, rest (even if others are still in their poses). Trusting yourself in this way is an important step towards becoming a balanced adult.
Yoga standing routine for teens
As you get ready to begin your routine, remember that Yoga is a body, breath, and mind discipline. With the exception of the jumps, move slowly and stay in the moment.
Before you begin, here are some general tips and instructions to keep in mind:
Choose either focus or chest-to-belly breathing.
Stay and breathe in each posture for 8 to 10 breaths.
Do the whole routine twice on both sides.
This routine should take about 15 to 20 minutes.
When you’re ready, follow these steps to complete the standing routine:
Start in the mountain posture.
Initiate the Yoga breathing style of your choice.
As you exhale, jump or step out into a wide stance with your arms in a T parallel to the floor.
As you inhale, raise your arms from the sides up and overhead as you rotate your feet and torso to the right.
As you exhale, sink into warrior I position with your right knee bent in a 90-degree angle.
As you inhale, rotate your shoulders to the left and drop your arms into a T with your palms down for the warrior II position.
Open your back (left) hip to the left as far as it can go and tuck your tail under comfortably.
As you exhale, rotate your shoulders to the right and reach forward with your left arm and back with your right arm so that they’re parallel to the floor for the reverse triangle variation I.
Inhale and then, as you exhale, drop your left hand down to the floor and bring your right arm straight up for the reverse triangle variation II, keeping your right leg bent and rotating your head up to the right.
If your neck gets tired, turn your head down.
As you exhale, roll down with your arms, trunk, and head; turn your feet forward and parallel and then hang down the middle, holding your elbows for the standing spread-legged forward bend.
Roll your body up and then jump or step back into the mountain posture in Step 1.
Repeat Steps 1 through 9 on the left side.
Yoga floor routine for teens
Some people call this routine the Lifetime Sequence because getting into wide-legged seated forward bend postures takes a lifetime if you aren’t naturally flexible in the hips. The beauty of Yoga is that if you don’t achieve your goal in this lifetime, you can get there in the next.
Before you begin, here are some tips to keep in mind:
Choose focus or chest-to-belly breathing .
Stay in each posture (including each time you raise your arms) for 6 to 8 breaths.
Do the whole sequence twice.
This routine should take 20 to 25 minutes.
Feel free to soften your knees in all of the forward bends.
Challenge yourself, but don’t strain yourself.
This routine isn’t recommended for people with lower back problems aggravated by rounding.
When you’re ready, follow these steps to complete the floor routine:
Start with your arms in the air and a straight back.
As you exhale, bend forward and down to the seated forward bend pose.
As you inhale, raise your trunk and arms up to a straight back and separate your legs wide.
As you exhale, bend forward and down to a spread-legged forward bend.
As you inhale, raise your trunk and arms up to a straight back position as you did in Step 3.
As you exhale, rotate to the right and bend forward and down.
As you inhale, raise your trunk and arms up to a straight back position like you did in Step 5.
As you exhale, rotate to the left and bend forward and down.
As you inhale, raise your trunk and arms up to a straight back position and bend your legs half way with your toes up.
As you exhale, bend forward and down and try to move your toes down.
As you inhale, raise your trunk and arms up to a straight back position, drop your knees down to the sides and join the soles of your feet together.
As you exhale, bend forward and down and hold your feet.
If you have back problems lifting up from the forward bends in this routine, try the “Roll Up”: Keep your chin down on your chest and roll up, stacking the vertebrae one at a time, with your arms hanging at your sides. When you’re fully upright, bring the arms up and overhead from the front and look forward.
