7 Powerful Yoga For Teenagers To Boost Immunity Against Covid-19

Covid-19 has made its roots very strongly right now over whole world. It’s high time you need to be serious about our health. You can prevent yourself from this virus if you are having Strong Immune system. If your immune system is strong, nothing could harm you even if you are teenagers, adult or old. Yoga is the one of a kind solution. Let’s us shed some light on this topic  7 powerful Yoga for teenagers to boost immunity against covid-19.

Our youth is unstoppable. They want to live their live fullest, breaks rules, breaks stereotypes. But get defeated when it comes to their health. Most of the teenagers do not consider their health precious. But it’s time now to consider it important as covid-19 can trap anyone of us. Most of our youth is crazy about gym no doubt it is also very helpful way to keep your immune system healthy.

Yoga For Teenager To Boost Immunity

But yoga takes care of your soul, mind immune system, gives you mental peace. It’s a kind of Energy package about which most of our youth is unaware.

Why Yoga for Teenagers To Boost Immunity :

Yoga is increasingly being used as a complementary mind-body therapeutic tool for children and adolescents, and has been proven to improve and maintain their overall health and fitness.
The dedicated team of professional behind the initiative believe that through yoga they can give youths the tools they need to be agents of change. Yoga for Youth focuses on physical exercise and breath work, encouraging teenagers who are part of the programs to lead happier and healthier lives. As well as the positive health benefits, the program has proven to help reduce stress levels, improve academic achievements and even increase school attendance rates among participants.

Yoga For Teenagers To Boost Immuntiy Are:


1) Suryanamaskaram  Yoga :

Yoga For Teenagers To Boost Immunity

Suryanamaskar considered to  increase body immunity at fast rate. It is more effective when done in morning hours in  light. In the early hours of day  Sun is not very bright and you get additional benefits of Sunlight. Practice regularly and gradually go for 24×12. This is one of the best yoga for teenagers to boost Immunity.

How to perform it step by step :

  1. Start by sitting on a chair with feet close to each other and hands folded in Namaste in front of your chest.
  2. Make sure to sit straight, without resting the torso on the back of the chair, extending the spine and the torso upwards. Close your eyes and begin slow deep breathing. Continue this for 60 seconds.
  3. While exhaling, extend the arms beyond the head and the shoulders. Stay in this position for about 4 breaths, being aware of the breathing process.
  4. Exhale and go forward bending at the torso.
  5. While exhaling slowly, take the arms down and place them close to your feet, resting the torso on the thighs, placing the chin close to the knees and looking down at your feet.
  6. Breathe slowly while pushing the torso closer to the thighs, and stretching the shoulders to place the entire palm on the floor. Stay in this position for 4 breaths.
  7. Inhale and come up to sit straight on the chair. Raise the right leg up, and hold the right thighs with your hands while bending the knee.
  8. Exhale and press the thighs towards the chest, while flexing the right knee and hip. Balance the right leg holding it well in your hands while keeping your eyes closed for about 6 breaths or more. Make sure the left foot is firm on the floor.
  9. You could also rotate the ankles here to get that extra benefit of moving the foot joint.
  10. Now moving into the next pose. Release from the lunge pose. While exhaling, press the thighs and rest the nose on the knee for about 6 breaths.
  11. Finally while inhaling, release and move back to the initial pose placing the feet on the floor and stretching the arms above the head and shoulders.
  12. Stay here for about 6 breaths, stretching deeper than the first time.
  13. Breathe out and get back to the original position, with hands back in prayer position.

Benefits of Surya namaskar :

  • It makes our body flexible.
  • Cures blood pressure
  • Strengthen muscles of our heart
  • Promotes weight loss
  • It helps in reducing joint pains.
  • Helps in maintaining physical and mental health.
  • Relieves constipation
For how long you should do Suryanamaskaram :

the scriptures prescribe if you are a beginner to Surya Namaskar, start with 2 to 4 rounds daily. One round of surya namaskar  shed 13.90 calories.Gradually, as you get comfortable with the pose, you can do up to 12 rounds daily. When you become a pro at this pose and your body is comfortable, you can even do 108 rounds ideally cycle of 13 rounds of suryanamaskara.

• you can hold a pose for 20-30 seconds.

2)Pranayama yoga :

One of the basic yoga poses, pranayama can act as one of the simplest and effective ways to boost immunity and instil some vigour and positive energy into your body.

Sukhasana and pranayama both promote deep breathing, which alleviates stress hormone, smoothen the heart rate and any nervous distress, all of which benefit immunity.

How to perform it Steps By Steps:

  1. -Start by sitting in a comfortable position, legs crossed or kneeling on the ground.
  2. With shoulders over the hips and head elevated over the shoulders, extend your body, a little.
  3. Now, inhale a deep breath which stretches to the spine and then slowly exhale.
  4. Stay in this position for at least 10 breaths.

Benefits of pranayama:

  • Increases Life Span :
  • Increased Absorption of Oxygen:
  • Control of Emotions:
  • Control Over Unnecessary Thoughts:
  • Reduces Risk of Hypertension:
  • Physical Fitness:
  • increases the vigor and vitality of a person to a great
For how long should you do this:

As a beginner 15-20 minutes of pranayanama would be suficise. But after a couple of days practice you can do even it even for 1-2 hour.

3) Tadasna yoga  :

Yoga For Teenagers To Boost Immunity

The word “Tada” comes from the Sanskrit word, which meaning is “Palm tree” or another meaning is “mountain”, and meaning of asana is “posture” or “seat”. So this asana is called Tadasana. Depending on the lineage practiced, Tadasana and Samasthitih may refer to the same asana or another similar asana. So the meaning of Sama is straight, level, upright or balanced and sthiti means to stand or stay. Tadasana is the beginning and ending Asana of Surya Namaskar according to Ashtanga yoga.

How should you do it Steps by Steps:


  1. Stand with the feet together and the arms by the sides.
  2. Steady the body and raise the arms over the head.
  3. Interlock the fingers and turn the palms upward.
  4. Place the hands on the top of the head.
  5. Fix the eyes at a point, slightly above the head level. Eyes should remain on the same point throughout the practice.

Benefits :

  • The abdomen is pulled in and the chest is brought forward.
  • One feels light in body and the mind acquires agility.
  • It is therefore essential to master the art of standing correctly.
  • It help us to improve the maintain body balance and body posture.
  • It heps us to increasing height when you practice daily.
For How Long Should you do it :

As a beginner hold a pose for 30-1 minute and you can repeat this yoga for 10 min whereas a pro can do this 20-30 minutes.

4) Uttanasna yoga :

Yoga For Teenagers To Boost Immunity

Uttanasana is one of the most important and easiest asana in yoga with lots of health benefits. It is also known as The Standing Forward Bend Pose. The name Uttanasana actually comes from Sanskrit words, where Ut means Intense, Tan means Stretch and Asana mean Pose. it is one of the best stretching pose. 

How to do it steps by steps :

  1. Begin standing in Tadasana with your legs straight and fully stretched. Inhale placing your hands on your hips, tightening and pulling your kneecaps backward.
  2. On your exhale bend forward from the waist, keeping your legs fully stretched. Feel the intense stretch on the backs of your knees and hamstrings. Without locking your knees engage your quadriceps helping to release the pressure in your hamstrings. Check that your hips are over your ankles and feel your weight evenly pressing into your feet.
  3. If possible, place your finger tips or palms to the floor slightly in front of you. For a deeper stretch bring your palms behind your ankles or behind your feet. For a less intense stretch, you can either cross your forearms allowing gravity to do the work, add a slight bend to your knees, or use a prop such as a block or chair to rest your hands on. In addition you can separate your angles hip width to free your back, buttocks and legs.
  4. With each inhalation, try to slightly lift and lengthen the front torso, and then release a little fuller into the bend with each exhale. Make sure that you do not tighten your neck and instead let your head hang loose.
  5. To come out of the pose, bring your hands back to your hips, engage your core and press your tailbone down, lengthening your torso as you rise back to Tadasana on an inhale.

Benefits :

  • Uttanasana works on stretching the back side of your body including the hamstrings, calves, hips.
  •  It is one of the most recommended practices for back stiffness.
  • As the core is continuously engaged in allowing the rest of the upper part of the body to go forward, this brings a good massage to the spleen, pancreas, liver, kidney and thereby, is boon to diabetes patients, constipation, hormonal imbalance, menstrual problems etc.
  • The vertical lengthening at the back during the posture stretches the spine, and the disc in between vertebrae to its maximum. This aids in disc lubrication.
  • Also, firm standing position takes care of the health of the knee. This is one of the postures, athletes are not comfortable doing still, it makes part of their regular practice.They end up reaping maximum benefits even by performing 30-40% of its capacity.
For how long should you do it :

Hold the pose for 30-60 minutes. Beginners are able upto so it for 10 min However advanced one can repeat this process for 20-25 minutes

5) Adho Mukha Savasna yoga:

The “Downward Facing Dog” or Adho Mukha Svanasana is most often performed as a part of Surya namaskaras. The “Downward Facing Dog” can be practiced as a preparatory pose for the standing poses, or to warm-up the muscles before a session of yoga. In many yoga styles this pose is repeated several times during a yoga class. Since the head is brought lower than the pelvis this posture is normally classified as an inversion pose.

How to do it steps by steps :

  1. Come onto the floor on your hands and knees. Make sure your knees directly below your hips and your hands slightly forward of your shoulders.
  2. Spread your palms, pressing through the outer edges of the palm and the finger tips Keep your upper arms and shoulders rotated outwards while your forearms rotate in.
  3. On an exhalation, lift your knees away from the floor At first keep the knees slightly bent to lengthen the spine and the heels lifted away from the floor. Push your top thighs back and stretch your heels onto or down toward the floor if possible straighten the legs, while maintaining the length in the spine.
  4. Taking the top of the thighs and knees back.Press upper armstowards each other, shoulder blades down along the spine, but keeping the space across the tops of the shoulders.

Benefits :

  • This Asan is good to treat arthritis problems.
  • relax muscles.
  • relieve back pain &  sciatica pain.
For how long should you do it :

Hold a pose for 30 seconds-40 min and as a beginner do it for 15 minutes.

6) Baddha Konasana yoga :

Baddha Konasana also known as bound angle pose, throne pose or cobbler’s pose and on the historical basis it is also called Bhadrasana.

How to do it steps by steps :

  1. Sit on your mat in Dandasana, with your legs straight in front of you. Firm your sit bones on the ground, lifting slightly your glutes. Then bend your knees to the sides bringing the foot soles together.
  2. Bring your ankles as close to your pelvis as you can, without feeling pressure on your knees. Press your feet against each other and the outer edges of your feet into the ground.
  3. Interlace your hands and hold your feet or grab your ankles. Lengthen your spine, pulling softly your feet.
  4. Lower your knees closer to the mat, opening your groins. Your pelvis stays where it was, long and straight back.
  5. Stay in this pose or bob your knees up and down. If you feel comfortable, start reclining your torso, always remaining your back neutral and long as you bend from your hip joints.
  6. Hold the butterfly pose for a few breaths or even several minutes.
  7. To get out: Inhale and slowly curl your spine up, vertebra for vertebra.


  • Opens up the pelvic floor muscles,
  • Extremely beneficial for women either during pregnancy, menstruation, or if diagnosed with PCOD.
  • Improves flexibility of the hip joint
  • Strengthens the lower abdomen
  • Enhances blood supply to the abdominal region
For How long you should you have to do it:

Butterly yoga pose takes usually 5-10 minutes of your routine.

7) Trikonasana yoga  :

In Trikonasana your body takes the shape of an extended triangle, giving an intense stretch to your trunks and legs. This helps in stretching your muscles, limbs and arms. As the name suggests, TRI-three, KON-angle as the body is pointing towards three different directions. Thus suffices the authentic triangle pose.

How To do It steps by steps :

  1. Stand straight with the feet 3 meters apart.
  2. Turn your right foot 90 degrees out and move the left foot slightly towards the right.
  3. Take your arms apart from the shoulder and make it in T shape.
  4. Take a deep breath and exhale, while exhaling slowly bend to the right.
  5. Rotate your left arm to the upside and right arm towards the downside of the floor.
  6. Keep your waist straight at the time you bend.
  7. Touch your right ankle or the floor with the right hand.
  8. Try to stretch the body muscles as much you feel comfortable. If you feel pain while starching then just hold it. Don’t try to do it forcefully.
  9. Turn your head up and look towards the left hand.
  10. Hold this position for 5 breaths.
  11. Repeat this same Step from the left side.
  12. Initially, you can start with 5 rounds each, or you can hold it for a minute each side.
Benefits :

Trikonasana is an extremely easy to do yoga but having plenty of health benefits.

  • It strengthens the knees, ankles, legs, chest, and arms.
  • It completely stretches and opens up the groins, hips, hamstrings, and calves and also the chest, spine, and shoulders
  •  It increases both physical and mental stability.
  • It improves digestion and stimulates all the abdominal organs.
  •  It helps reduce back pain and sciatica. It also serves as a therapy for flat feet, osteoporosis, neck pain, and infertility.
  • It reduces stress and cures anxiety.
For How long should you do it:

Be In a position for 15-25 seconds. As beginner do it for 10-15 minutes.

We hope, by doing them regularly and correct .These promising Yoga For Teenagers To Boost Immunity Infuse the unmeasureable real strength and power in your body.

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