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    Yoga For Adolescent

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    Indian Journal of Yoga Exercise & Sport Science and Physical Education
    The document outlines a 45-minute yoga routine for adolescents aged 8 to 16. It includes prayers, microcirculation exercises like neck and shoulder movements, 3 rounds of Surya Namaskar, 15 minutes of standing, sitting, prone and supine yoga poses, 3 rounds of Kapalabhati, 6 minutes of nadi sodhana, bhramari, and sitali pranayama techniques, 5 minutes of meditation, and closing prayers. The routine focuses on physical postures, breathing exercises and meditation to benefit youth.

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    Yoga For Adolescent

    Uploaded by

    Indian Journal of Yoga Exercise & Sport Science and Physical Education
    57 views1 page
    The document outlines a 45-minute yoga routine for adolescents aged 8 to 16. It includes prayers, microcirculation exercises like neck and shoulder movements, 3 rounds of Surya Namaskar, 15 minutes of standing, sitting, prone and supine yoga poses, 3 rounds of Kapalabhati, 6 minutes of nadi sodhana, bhramari, and sitali pranayama techniques, 5 minutes of meditation, and closing prayers. The routine focuses on physical postures, breathing exercises and meditation to benefit youth.

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    Yoga for Adolescent

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    The document outlines a 45-minute yoga routine for adolescents aged 8 to 16. It includes prayers, microcirculation exercises like neck and shoulder movements, 3 rounds of Surya Namaskar, 15 minutes of standing, sitting, prone and supine yoga poses, 3 rounds of Kapalabhati, 6 minutes of nadi sodhana, bhramari, and sitali pranayama techniques, 5 minutes of meditation, and closing prayers. The routine focuses on physical postures, breathing exercises and meditation to benefit youth.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    57 views1 page

    Yoga For Adolescent

    Uploaded by

    Indian Journal of Yoga Exercise & Sport Science and Physical Education
    The document outlines a 45-minute yoga routine for adolescents aged 8 to 16. It includes prayers, microcirculation exercises like neck and shoulder movements, 3 rounds of Surya Namaskar, 15 minutes of standing, sitting, prone and supine yoga poses, 3 rounds of Kapalabhati, 6 minutes of nadi sodhana, bhramari, and sitali pranayama techniques, 5 minutes of meditation, and closing prayers. The routine focuses on physical postures, breathing exercises and meditation to benefit youth.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    Yoga for Adolescent (Age group 8 to 16years)

    S. NO. YOGA PRACTICES ROUNDS DURATION


    1. PRAYER 02 Minutes
    2. YOGIC SUKSHMA VYAYAMA: (Micro Circulation Practices)
    Neck Movements:
    - Forward and Backward bending 03 Rounds
    - Right and Left bending 03 Rounds
    - Right and Left Twisting 03 Rounds
    - Neck Rotation (clockwise & anti clockwise) 03 Rounds
    Shoulder Movements 03 Rounds 08 Minutes
    - Shoulder Stretch 03 Rounds
    - Shoulder Rotation (Forward & Backward ) 03 Rounds
    Knee Movement 03 Rounds
    Ankle movement 03 Rounds
     Ankle stretch 03 Rounds
     Ankle rotation 03 Rounds
    3. SURYA NAMASKAR 03 Rounds 05 Minutes
    4. YOGASANAS
    STANDING POSTURES
    - Tadasana
    - Vrikshasana
    - Padahastasana
    - Trikonasana
    - Garudasana
    SITTNG POSTURES
    - Padmasana
    - Vajrasana
    - Ushtrasana
    - Shashankasana
    - Ardha Matsyendrasana
    - Gomukhasana 15 Minutes
    - Bhadrasana
    PRONE POSTURES
    - Makarasana
    - Bhujangasana
    - Shalabhasana
    - Dhaurasana
    SUPINE POSTURES
    - Ardha- halasana
    - Sethu bandhasana
    - Sarvangasana
    - Chakrasana
    - Pawanamuktasana
    - Shavasana
    5. KAPHALA BHATI 3 rounds 03 Minutes
    6. PRANAYAMA:
    - Nadi Sodhana Pranayama 5 Rounds 06 Minutes
    - Bhramari Pranayama 5 Rounds
    - Sitali pranayama 5 Rounds
    7. DHYANA 5 Minutes
    8. SHANTI PATHA 1 Minute
    TOTAL DURATION 45 Minutes

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