ADOLESCENT TRAINING | AGE 13-18 YEARS | LEVEL -1

Exercises

  1. Head & Neck
  2. Neck flexion & extension
  3. Neck side bending
  4. Neck rotation (slow, controlled)
  5. Upper Body
  6. Shoulder rotation (forward & backward)
  7. Arm swings (cross & open)
  8. Elbow rotation
  9. Wrist rotation & finger opening
  10. Trunk & Lower Body
  11. Trunk rotation
  12. Side bending
  13. Hip rotation
  14. Knee rotation
  15. Ankle rotation
  16. Spot jogging (light)
  17. Posture & Core
  18. Wall posture correction
  19. Pelvic tilt
  20. Abdominal bracing
  21. Cat–camel mobilization
  22. Strength (Body-weight)
  23. Isometric quadriceps sets
  24. Hamstring sets
  25. Straight leg raise
  26. Glute bridge
  27. Modified squats
  28. Heel raises
  29. Balance & Coordination
  30. Single-leg standing
  31. Heel-to-toe walk
  32. Balance with eyes closed (advanced)
  33. Stretching (Physio-based)
  34. Hamstring stretch
  35. Quadriceps stretch
  36. Calf stretch
  37. Shoulder & chest stretch
  38. Standing Asanas
  39. Tadasana
  40. Vrikshasana
  41. Trikonasana (mild hold)
  42. Sitting Asanas
  43. Sukhasana
  44. Vajrasana
  45. Paschimottanasana (gentle)
  46. Prone & Supine Asanas
  47. Bhujangasana
  48. Shalabhasana (light)
  49. Setu Bandhasana
  50. Pavanamuktasana
  51. Relaxation
  52. Balasana
  53. Shavasana (guided)
  54. Deep diaphragmatic breathing
  55. Nadi Shodhana
  56. Bhramari
  57. Short mindfulness meditation (3–5 min)
  58. Positive affirmation practice

Total time: 45–60 minutes

  1. Loosening – 10 min
  2. Physiotherapy exercises – 15–20 min
  3. Yoga therapy – 15–20 min
  4. Pranayama & relaxation – 5–10 min

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