Top 10 Teenagers tips

Benefits: Balasana relaxes the back muscles, relieves constipation, and calms the nervous system. How to:

• Fold your legs and sit on your heels with your hips resting on the heels. Bend forward and lower your forehead to the floor.
• Keep your arms alongside your body with your hands on the floor and palms facing up. If you do not feel comfortable, make fists with both your hands, place them on each other, and rest your head on the fist.
• Gently press your chest on the thighs and hold. Stretch your upper torso.
• Gently come up on your heels and relax.
• If you experience distress or pain, come out of the posture.

Benefits: Naukasana strengthens and tones the back, arms, abdomen, and leg muscles. How to:

• Lie on your back with your feet together and arms beside you.
• Take a deep breath in and lift your chest and feet off the ground as you exhale. Simultaneously, raise and stretch the arms towards toward the feet.
• Notice the tension in your navel area as the abdominal muscles contract and become engaged.
• Continue breathing in and out. Keep your gaze, fingers, and toes in a parallel line.
• As you exhale, come back slowly to the ground and relax.
• If, at any time, you experience distress or pain, come out of the posture.

Benefits: Pavanamuktasana strengthens and tones back, abdomen, arms, leg muscles, and eases tension in the lower back. It also massages abdominal organs, improves blood circulation, aids in better digestion, and helps in the release of gas. How to:

• Lie on your back with feet together and arms beside the body.
• Breathe in, and as you exhale, bring your right knee towards your chest and press the thigh on your abdomen with clasped hands.
• Breathe in again, and as you exhale, lift your head and chest off the floor and touch your chin to your right knee.
• Hold for a few seconds while continuing inhalation and exhalation.
• Tighten the grip of hands as you exhale and loosen the grip when you inhale.
• Repeat this pose with the other leg and then with both legs together.
• Rock up and down or roll from side to side a few times and then get up.
• If, at any time, you experience distress or pain, come out of the posture.

Benefits: Savasana brings a deep, meditative state of rest by releasing stress. It helps repair tissues, reduce blood pressure, anxiety, and insomnia. It is a perfect way to end a yoga session. How to:

• Lie flat on your back. Use a small pillow behind your back if required. Close your eyes.
• Keep your legs comfortably apart, relaxed, and toes pointing towards outside.
• Leave your arms relaxed alongside your body and keep your palms facing upwards.
• Bring attention to every part of your body, and try to relax your body.
• Keep breathing slowly and gently.
• Make sure you do not fall asleep.
• Stay in the same pose for 10-20 minutes and then gently roll onto your right, while still keeping your eyes closed. Lie there for a minute or two. You can begin with just a minute or two and work up to a longer time.
• Take the support of your right hand and come to the sitting position.
• Open your eyes when you feel relaxed and de-stressed.
• If you experience distress or pain, come out of the posture.