All of the youthful poses are great for building confidence and self esteem in teens. When you work on a pose for a while, you will feel magical inside after practice. These are empowering poses with strong affirmations and take a lot of strength and inner desire.
NATURE PARADE
Anicent saints practiced Yoga in sitting poses. Later animals inspired them to place thier bodies in similar positions to benefit and acquire strength.The mind is like a jumping monkey, jumping from branch to branch and never settling. Controlling our senses by concentrating on one thing at a time makes our mind calm and quiet. Nature, animals and more in Balancing Poses, Side Bend Poses, Back Bend Poses, Hip Opener Poses, Power Poses, Inverted Poses, Restful Poses, Partner Poses and Rolls for youthfulness.
BALANCING POSES:
TREE POSE: TADA ASANA: Balancing Pose
STORK POSE: (ONE LEGGED ONE HAND TREE): Balancing Pose
1. Stand upright, legs and feet together, breathe in
2. Breathe out, bend left knee and hold left foot close to body with left hand
3. Breathe in, raise right arm above head, breathe out, hold position, breathe normal, repeat other side
EAGLE POSE: Balancing Pose
1. Stand upright, bend knees slightly, bring right leg over left thigh, above the knee
2. Rest right thigh on front of left thigh. Rest left elbow on front of right upper arm
3. Place back of right hand in to palm of left, curling fingers over the right, rest chin on hands and lift elbows higher. Gaze at a focal point, balance, breathe normal, repeat other side
AIRPLANE POSE: Balancing Pose
1. In standing position, bend body forward, raising right leg straight simultaneously at back
2. Spread arms wide across, gaze at a focal point and balance
BOAT POSE:NAUKA ASANA: Balancing Pose
1. Lye on back
2. Exhale and lift arms and legs together at same time in human V, raise upper body and head, balance
INVERTED BOAT POSE: VIPREET NAUKA ASANA: Balancing Pose
1. Lye on belly
2. Inhale and lift arms and legs together at same time in human V, raise upper body and gaze ahead, balance
SIDE BEND POSES:
TRIANGLE POSE: TRIKONA ASANA
1. In standing position, come sideways on mat, open legs wide
2. Inhale, raise right hand to sky
3. Exhale, end right hand on left side, simultaneously slide left hand on left leg
4. Look straight ahead, body should be in triangle
SIDE STRETCH WARMUP
1. Step the legs apart facing forward
2. Fold arms holding opposite elbows at back
3. Bend forward, bringing head towards knee
4. Look straight ahead
BACK BEND POSES:
COBRA POSE: BHUJANG ASANA - To lift up your heart/Back Bend
1. Lie on stomach, feet together, forehead on floor
2. Bring hands next to chest level, bend elbows, breathe out, tuck chin in
3. Breathe in, raise only the head a little
4. Breathe in more, raise chest off the mat, look at cieling, hold breath, body weight on thighs than hands
5. Breathe out, relax
6. Counter pose is Head of Knee
CAMEL POSE: USTHRA ASANA - To lift up your heart
1. Kneel down, legs apart, hands on lowest part of spine
2. Lean back from waist, push hips and pelvis forward, arch back
3. Place left hand on left foot, slowly do with other hand, hold breath
4. Drop head back, close eyes to avoid being dizzy
4. While coming back, release right hand to come on lower part of spine, then bring back left hand
5. Counter pose is Child Pose or Hare Pose
FISH POSE -MATSYA ASANA- To lift up your heart
1. Lye on back, tilt head back
2. Rest on elbows, pals facing down on mat touching hips and arch your chest
3. Don't tense in pose
CAT POSE: MAARJAARA ASANA: Back Bends
1. Kneel down, legs apart, hands apart, make hands as paws
2. Breathe out through mouth, tuck chin in, arch your back slowly
3. Breathe in, dip spine down slowly , hang your head on shoulders in COW POSE, repeat few times
? POSE: KON ASANA: Back Bends
1. Lye flat on back with feet together,
2. Position arms on side, hands flat, lift from hips, gaze at navel
CROCODILE POSE: MAKAR ASANA: Back Bend
1. Lie face down, bring hands to chest level, elbows stick next to the body, feet together, spine alligned
2. Raise head
3. In alternate pose use hands to push body forward, swaying legs side to side, breath normal
BRIDGE/ WHALE POSE: SETUBANDHA ASANA: Back Bends
1. Lye flat on mat, arms along side, legs and feet together
3. Bend knees and apart them
2. Breathe in, Breathe out, Lift hips so body pushes upwards, raise chest up, back off mat making bridge
3. Counter pose is Head of Knee Pose
BOW POSE: DHANUR ASANA: To lift up your heart/ Back Bend
1. Lye on belly with legs little apart
2. Bend knees, reach back and hold ankles with hands
3. Breathe in, Lift head and chest to sky
4. Relax in Hare Pose
WHEEL POSE: CHAKRA ASANA: Back Bend
1. Lye flat on mat , bend knees, tuck feet close to bottom
2. Spread fingers, strongly place arms next to ears reversed
3. Pull body up from center, straighten arms, drop head between arms, gaze ahead
4. Take partner support with hands on lower back to begin with
5. Relax in Hare Pose
HIP OPENER POSES:
FROG POSE: Hip opener
1. Sit in PELVIC POSE. Spread knees wide, squat.
2. Hand pose Gyan Mudra
3. Breathe normal. Try jumping frogs!
BEE POSE:
1. Sit back on heels
2. Put arms behind back, clasp one hand around the other wrist
3. Breathe in, bend forward slowly, forehead touches the mat, hold position, breathe in , come up slowly, repeat
PIGEON POSE: Hip Opener
1. Come in DOWNWARD DOG POSE
2. Lift one leg high, bend knee and bring leg down in somewhat LUNGE POSE
3. Rest bent leg in seated position, palms flat on mat, other leg flat at back,lift chest, raise head
4. Try bending forward stretching palms in front on mat. Repeat other side.
BUTTERFLY POSE: Hip opener
1. Sit with feet pressed together, close to pelvis
2. Flap thighs up and down to mat like butterfly wings
DANCER'S POSE: NATARAJA ASANA - Hip Opener
1. In standing position, start with MOUNTAIN POSE
2. Raise left arm, lift left leg bending backwards
3. Hold right ankle with right arm, lifting right leg to sky, hold positon, repeat other side
POWER POSES:
CROW POSE: Power Pose
1. Place a cushion
2. Position in FROG POSE. Hands glued together in Namaste. Now, place hands on mat
3. Lean forward, focus on the mat and contract belly
4. One knee comes up and rests high on back of arm, Second knee comes high on to back of other arm
5. Lift feet off ground, bringing weight on hands, look ahead straightening arms, balance
3. Relax in Hare pose
MERMAID POSE: Power Pose
1. Lye on either side, stacking feet, straightening legs
2. Lift body on one arm, palm flat on mat, raising other arm towards sky, balance
SWING POSE: DOLAN ASANA: Power Pose
1. Start with LOTUS POSE
2. Place hands on mat on side, left body up on hands 3"-5" above ground
3. Swing back and forth in air
LION POSE: SINHA ASANA: Power Pose
1. Breathe in with hands on the mat in CAT pose, tense the body and stretch forward
2. Look staright ahead, stick out your tongue, breathe out through the mouth, hear the sound in your throat
3. Bring back the tongue, let go of the tension, swallow the juices inside the mouth, repeat three times
4. Soothe your throat by rubbing gently.
WARRIOR I POSE
1. In standing position, step back with left foot
2. Bend front knee of right leg, simultaneously raising arms in Namaste in sky
3. Left foot twists on left for allignment, Repeat position other side
WARRIOR II POSE
1. Repeat Warrior I position, bend, except hips turn to side and arms stretch out
2. Bak leg stays straight and strong
WARRIOR III POSE
1. Repeat Warrior I Pose stretching arms and clasping hands
2. Shift body weight forward and straighten front leg
3. Lift back leg
4. Bring body parallel to mat
INVERTED POSES:
Bringing your heart above your head in upside down poses are called inversions or Inverted Poses. The blood circulation reverses, which benefits brain and mental abilities.
Bringing your heart above your head in upside down poses are called inversions or Inverted Poses. The blood circulation reverses, which benefits brain and mental abilities.
GORILLA: Inverted Pose
1. Hang head heavy in RAG DOLL POSE
2. Drop hands on mat and place palms under feet
GIRAFFE POSE: STANDING SUN POSE
1. In standing position, breathe in, bringing arms high above head
2. Breathe out, hands on floor, come in DOWNWARD DOG pose
3. Walk on all fours moving right hand with right leg and left hand with left leg, breathe norma
SHOULDER STAND: Inverted Pose
1. Lye on back with knees bent
2. Lift knees in HEAD OF KNEE POSE with hands supporting lower back
3. Walk hands up on back lifting hips and resting elbows on mat
4. Raise toes up,supporting back with shoulders and hand. Here weight rests on arms and shoulders and not on neck
5. Press chin to chest, hold position, slowly return same way
HALF PLOW POSE:ARDHA HALA ASANA: Inverted Pose
PLOW POSE: HALA ASANA: Inverted Pose
1. Do SHOULDER STAND POSE
2. Slowly bring back legs towards chest, drop feet to mat at back
3. Keep back support
RESTFUL POSES:
CORPSE POSE: SAVASANA
1. Lie completely still on back, allowing all tension from muscle to mind leave the body
2. Close your eyes and calm your mind
3. Starting from head to toe, look with minds' eye and relax, unclench,soften every body part
4. Rest, be still for 5 mins to 30 mins depending on your capacity, do not sleep, Watch your thoughts float away like a cloud, melting entire body in to the mat
5. Inch by inch slowly wiggle your body, slowly waking your minds and body
6. Relax and breath normal, open your eyes
CHILD POSE: GARBHA ASANA
HARE POSE: SHASHANK ASANA
DEAD BUG POSE/HAPPY BUG POSE
RAG DOLL:
1. Standing, bend head, hang hands like rag doll
2. Keep weight on balls of feet
TUMMY REST: Cheek to Mat
SITTING BUNDLE
TUMMY REST: Cheek to Mat
SITTING BUNDLE
PARTNER POSES:
BRIDGE POSE:
1. Partners face each other and touch toes to toes
2. Hold hands, stretch legs to sky
BOUND LOTUS POSE
1. Lean back to partner
2. Link arms together
3. Stretch gently taking head towards mat, taking turns
SLEEPING SNAKE
1. The head lies in crooked knee position, eye closed, breathe from tummy
2nd persone lies down same position with head on head's tummy listen to rhythmic breathing
3. 3rd person does same, and so on
the whole snake need to breasthe together relax
LAUGHTER: Practice 4 kinds of laughter
1. Smile -blissfully at partner with lips sealed
2. Lip sealed laugh
3. Mouth open soundless laugh
4. Full laugh: Khuli Hansi, Spread arms towards sky and laugh from heart, laugh aloud
5. Try making a laughter club of friends
5. Try making a laughter club of friends
ROLLS:
SHARK ROLL:
1. Lye on belly in SHARK POSE
2. Clasp hands and lift heart and legs high together
3. Gently swim in air
BUNDLE ROLL:
1. Lye on back with hands stretched at back and clasped together
2. Roll on belly and back
3. Best done in a group lying side to side
SNAKE ROLL: SARP ASANA
1. Lye on belly with hands stretched and clasped together
2. Roll on belly like a snake from side to side
SNAKE ROLL: SARP ASANA
1. Lye on belly with hands stretched and clasped together
2. Roll on belly like a snake from side to side
