YOUNG ADULTS TRAINING | AGE 19-30 YEARS | LEVEL -1

🎯 Goals

  • Improve posture & flexibility
  • Prevent neck, back & joint problems
  • Build core strength & stamina
  • Reduce stress, screen fatigue & lifestyle disorders
  • Enhance physical + mental balance

Neck

  • Neck flexion & extension
  • Side bending (left/right)
  • Neck rotation (clockwise & anti-clockwise)

Shoulder & Arms

  •  Shoulder rolls
  • Arm swinging (forward & backward)
  • Elbow flexion–extension

Trunk & Spine

  • Trunk twisting
  • Forward bending
  • Backward bending
  • Side bending

Lower Limbs

  • Hip rotation
  • Knee bending
  • Ankle rotation
  •  Toe movements

🦴 Core & Back

  • Pelvic tilts
  • Bridging
  • Cat–camel exercise
  • Partial curl-ups
  • Superman hold

🦵 Lower Limb Strengthening

  • Quadriceps sets
  • Hamstring curls
  • Straight leg raise
  • Wall squats
  • Calf raises

💪 Upper Limb Strengthening

  • Shoulder abduction & flexion
  • Wall push-ups
  • Resistance band rowing
  • Wrist strengthening

🧍 Posture Correction

  • Chin tuck exercise
  • Scapular retraction
  • Wall posture alignment

🧘‍♂️ Yogasanas

  • Tadasana (Mountain Pose)
  • Vrikshasana (Tree Pose)
  • Trikonasana (Triangle Pose)
  • Bhujangasana (Cobra Pose)
  • Shalabhasana (Locust Pose)
  • Dhanurasana (Bow Pose)
  • Setu Bandhasana (Bridge Pose)
  • Paschimottanasana (Seated Forward Bend)
  • Ardha Matsyendrasana (Spinal Twist)
  • Surya Namaskar (6–12 rounds)

🌬️ Pranayama

  • Deep diaphragmatic breathing
  • Anulom Vilom
  • Bhramari
  • Kapalbhati (mild–moderate)

🧠 Relaxation

  • Shavasana
  • Short mindfulness meditation

⏱️ Recommended Daily Structure

  • Loosening: 10–15 min
  • Physiotherapy: 20–30 min
  • Yoga therapy: 20–30 min
  • Cool-down: 5–10 min
  • Neck stretch | Shoulder stretch | Hamstring stretch | Hip flexor stretch | Calf & ankle stretch

Kerala Yoga Academy requests support to digitise traditional training into high-quality online video programs, expanding access and preserving authentic knowledge.