The ancient art of yoga is more than just another form of physical fitness. The word "yoga," which means to yoke or unite, implies the practice seeks to balance mind, body and spirit. In addition to stretching, yoga includes breathing exercises and meditation. These techniques can help growing teens learn focus and discipline while participating in a form of fitness that is customizable for all fitness levels.
Breathing Exercises
Yogic breathing exercises can help students develop focus and concentration. Researchers from the first Symposium on Yoga Therapy and Research reviewed a number of studies involving children and teens who participated in various yoga programs. They concluded that those who practice yoga exercises such as pranayama may be better able to regulate their emotions, manage stress and stay calm. Pranayama is the yogic term for breathing exercises. The most basic is ujjayi or Conqueror Breath, which involves slowing down breathing by slightly constricting the muscles in the throat. Other common exercises include kapalabhati, or the cleansing breath and mrigi mudra, used for alternate nostril breathing. Each exercise helps relax the body and calm the mind.
Physical Conditioning
Yogic asanas, or postures, can be customized for all fitness levels. They may provide a gentle form of exercise for teens who have a relatively sedentary lifestyle or they may be incorporated into a strength training program for the avid athlete. Many postures such as extended side-crane pose, plank pose, side plank pose, four-limb staff pose, dolphin, crane, and peacock all require strength and agility. The practice of these postures also requires physical and mental discipline. While postures such as standing forward bend, bridge pose, boat pose, seated twists and the warrior pose can all be modified for varying degrees of strength and flexibility.
Relaxation
Anyone can benefit from taking time to relax at the end of a busy day. Relaxation techniques may provide especially useful for teens with busy schedules. Basic restorative poses include child's pose, where the practitioner simply sits back on the heels and drops the head to the floor while breathing deeply, as well as viparita karani, also known as legs-up-the-wall pose, both of which are designed to help relieve tension and stress. Each yoga session should end with at least five minutes lying in savasana, or corpse pose, for complete relaxation. While practicing restorative poses, the goal is to empty the mind and let go of all stresses and worries.
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