Yoga for Youngsters

  Arjun Lakhar |     June 21, 2022

In today’s time of COVID when venturing outside to exercise is not advised, yoga is something which you can do while remaining indoors. All you need is a simple, comfortable mat. I have always liked doing yoga and have also participated in and won many national and international competitions for the same. Speaking to Reema Saikia, a renowned yogacharya residing in Rishikesh, a master trainer of trainers and a disciple of the Bihar School of Yoga, I received some gyan on why it is indispensable to pursue yoga in the current times. According to her, “Young people have loads of energy and this energy is usually released by doing outdoor activities. Since we can’t go outside during the lockdown, yoga is the best way to release this energy.”

Ms Saikia, who was earlier a senior teacher in Ananda In The Himalayas resort in Tehri, Uttarakhand believes, “Yoga helps keep our endocrine, digestive, and nervous systems healthy. Pranayama and meditation help our body to cope and keep our body calm. Meditation is a very good way to internalize the energy and absorb it.” If you are just beginning with yoga, the following are a few things you can note.

  • Do not push yourself too hard. Remember yoga like any other sport or game can’t be learnt in a day, it will come to you eventually.
  • Work under a proper instructor or look up a guide on the internet, else it may do more harm than help.
  • Avoid doing asanas if you have some pre-existing injuries, which may escalate the problem. While some asanas may help you with recovery, it is best to consult a practitioner first.

Today, on the occasion of the International Day of Yoga, I will try and share with you some useful asanas and their benefits. These are easy to perform regardless of your age and gender. Keep in mind: this yoga practise should be done to keep you fit and not to release adrenaline. Our objective is to help maintain our peace, and keep ourselves cool and calm. Below are some best yoga asanas you can do at home, arranged from the least to the most complicated.

  1. Meditation: General meditation is about folding your legs, sitting down in a quiet place, and breathing slowly. In these times, when we cannot do much physical activity to release our energy; meditation is the best way to offload that extra energy and remain restful. 
  1. Anulom Vilom: Sit down in a comfortable position, preferably a padmasana. Close your right nostril with your thumb and inhale using your left nostril. Now, close your left nostril and exhale with your right. This exercise is very useful for improving our eyesight, which has deteriorated for many of us due to extended screen-time exposure and limited outdoor pursuits. 
  1. Pranayama: It is the art of controlling the frequency, duration, and time of each breath. It has many variations each with their own benefits but their main purpose is to restore the balance of oxygen in our bodies. Pranayama is useful for channelizing the extra energy we have so that we keep our body in control. It should be done according to one’s specific requirements. 
  1. Surya Namaskar: The Surya Namaskar is a set of 12 asanas, which flow very well in continuation. It is supposed to be done at sunrise but can also be done as warm-up to the main yoga session. It focuses on many different parts of the body, especially the back and shoulders. Please note that you should not carry it out too many times during the lockdown. That’s because it releases adrenaline, which cannot be channelized easily when we are unable to play outside or do other engaging activities. 


5. Vrikshasana: Also known as the tree pose, it is a very simple asana which one should do in the morning or simply when taking breaks among any activities. It requires us to put our foot on our thigh while stretching our arms upwards. This asana helps us stretch our back and is also useful for gaining an impressive height. 


6. Chakrasana: In this asana, you lie down on your back and lift your body up to form an arch. This resembles a ‘chakra’ or a wheel. Chakrasana helps with our back and height as it loosens up our spine and makes us more flexible. 

7. Paschimottanasana: It requires you to sit down and touch your forehead on your knee. This exercise stretches your calf muscles, thighs, lower back, shoulders, and arms. Really useful for people who have a stiff back, maybe due to sitting on a chair the entire day, this asana is good for sportsmen as its loosens their body before their game. 

  1. Rhythmic Yoga: Rhythmic yoga is the art of doing yoga along and in coordination with music. One needs to architect a sequence of asanas, which can be done without any awkward pauses. These asanas must stretch all parts of the body. Rhythmic yoga is also the most athletic way of doing yoga and can help us if we are looking to lose weight.

Yoga in general is a good way to be in. In these testing times for children, where most of my friends are busy on gadgets all day, yoga is a great escape from their harmful radiation. Schools must take the initiative and start yoga classes for all age-groups and, very importantly, these should be designed by professionals as wrong routines can harm children.

Personally, yoga has been an integral part of my life. I had the opportunity to participate in various competitions across the country and globally, where I had the good fortune to meet talented individuals. Gaining knowledge from them through this ancient art form has not only helped me physically but also mentally. It has enabled me to control my temper and experience tranquility, which has been very beneficial to me holistically. In general, yoga has changed and made better my attitude towards life, and how I see and deal with many scenarios.

Happy yoga day to all of you!

About the Author

He is a student of class XII (2021-22), Mayo College, Ajmer. He won the Indian Public School Conference (IPSC): Yoga – Bronze (2016), 2x Gold (2017), was selected for the 7th International Yoga Championship & World Record, Thailand 2019, apart from many other competitions.

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