Yoga for Adolescence

Adolescent is the time occurs from child to young age. The time of adulthoodness also called a teenager with complete changes in physical, psychological and social aspects with onset of puberty. This period mainly start at the age of 12 and end around the age of 21 with the development of primary sexual characteristics. It includes Major pubertal and biological changes include changes to the sex organs, height, weight, and muscle mass. Rapid change in reproductive organs and external genital organ also change in major function of brain structure. The females start to getting menstruation and the boy get change in their voice. Both get start to grow of hair in their armpit and also develop pubic hair. The secondary sexual characteristics like non reproductive traits such as breast and hips in girls and facial hair and deepening of voice in boys develop. Pubic hair and hair in the armpit grow in both sexes. Also there is develop in the cognitive like increase in the knowledge and also ability to think abstractly and reason more effectively. During adolescence neurons in the frontal cortex grow myelin which speeds up nerve conduction. Frontal cortex lags behind limbic system development. Hormonal surges and limbic system may explain teens’ occasional impulsiveness. Adolescence are the building block of the nation.

But in this modern era with the advancement of technology the adolescence are full by conflicts of values, emotional stress and readiness to extreme attitudes, which invariably leads to several psycho-social problems of adolescents.  Prevalence of Adolescents between 10-19 years are potentially facing HIV. High morbidity and mortality associated with pubertal and adolescent pregnancy. Cultural practices often involve sexual abuse or exploitation. Boys and girls reveal a poor understanding of their sexuality and information sources seem to be media and peers. Early marriage in girls Increasing Population and being victims STIs due to unprotected sexual action.

Holistic management

Excessive stress is harmful and may lead to dropping out of life. To meet the demands of a modern life-style which is full of speed, stress and tension, an all-round child health program is becoming crucial day by day. The use of yoga for adolescence has diverse applications in maintaining and developing their physical, mental, intellectual, emotional and spiritual levels. Yoga, through its physical postures (asana), breathing practices (pranayama), cleansing techniques (kriya), meditation therapies (dhyana) and relaxation training (yoga nidra) yields a positive effect in the management of stress. Yoga consists of specific postures coordinated with breathing, meditation, and concentration to focus and calm the mind.

Physical asana

Asanas helps reducing obesity, maintain in discipline, decreasing anger and panic attacks in children. Health problems of children such as headaches, stomachaches, constipation, back pain, and colds or sinus problems are cured or improved with a yoga practice as well as a decreased need for medication for children.

Leads towards spiritiuality

Yoga means the integration of body, mind, and spirit, and connection between the self and a divine. Being that leads to self- realization or one’s true identity – the authentic self. Yoga helps individuals focus attention. Humans are viewed as consciousness-energy (cit-shakti), and the physical body surrounds this underlying existence. Yoga as a traditional practice was thought to lead to self -transformation through transcendence of the ego. The mind and breath are intimately connected so that influencing the one will affect the other. Yoga develops the spiritual side of our nature, morality, justice, truthfulness, love, and sacrifice for the common good, peace and discipline in children. An important aspect of spirituality is Spiritual empowerment which  comes through prayer, self-less service to mankind; serving one’s parents, to be loving, keeping our self and our ego in disciplined check, courtesy and humility, firmly upholding the principle of justice, being self-less or detached etc. These qualities come through the love of god.

Pranayama

Yoga is very useful for adolescence for calm down their mind and bring awareness also helps to manage stress from all aspects also influence well beings and good health. Yoga provides a non-threatening and gentle method to increase physical fitness and enhance health and well being.It enhance imagination concentration, and academic performance and also improves attention deficient problems being.

Diet therapy

The fastest growth periods of a children’s life need healthy nutritional food which is important for supporting the growing body, for preventing future health problems. Food which reduce fat is advice able Fitness is important than looking slim. Balance diet is important for obesity

Increased nutritional needs

Calories  : boys-  2500-2800 Calories /day, girls- 2200 Calories/day

Protein: 45-60g

Calcium: 1200 mg/day

Iron  boys: 12 mg/day, 15 mg/day

Recommended food: Milk & Milk products (Curd, Paneer), Green vegetables, Fruits, Cereals

Soups, Juices, Regular meals, Balanced Diet

Avoided food: Pizza ~ Burger ~ Sandwich, Aerated drinks / Preserved Juices, Coffee / Cocktails / Mocktails, French Fries.  Avoid  food with fat.

Food habit may lead to Anemia, eating disorder and hormonal dis balance. Skipping the breakfast and meals should avoid and keep habit of fiber fruits and raw vegetable.

Exercise & Physical Activity: Playing game, visiting new place develop:

Improves your strength & endurance, Bones & muscles becomes more healthy, Avoids weight gain, Reduces anxiety & stress, Increases self-esteem, confidence.

Life style should be:

Regular, Simple, Optimistic, Helping hand, interdependence, Getting involved in humanitarian activities, Respecting social values & spirituality.

Pranayama

Yoga is very useful for adolescence for calm down their mind and bring awareness also helps to manage stress from all aspects also influence well beings and good health. Yoga provides a non-threatening and gentle method to increase physical fitness and enhance health and well being.It enhance imagination concentration, and academic performance and also improves attention deficient problems being.

Diet therapy

The fastest growth periods of a children’s life need healthy nutritional food which is important for supporting the growing body, for preventing future health problems. Food which reduce fat is advice able Fitness is important than looking slim. Balance diet is important for obesity

Increased nutritional needs

Calories  : boys-  2500-2800 Calories /day, girls- 2200 Calories/day

Protein: 45-60g

Calcium: 1200 mg/day

Iron  boys: 12 mg/day, 15 mg/day

Recommended food: Milk & Milk products (Curd, Paneer), Green vegetables, Fruits, Cereals

Soups, Juices, Regular meals, Balanced Diet

Avoided food: Pizza ~ Burger ~ Sandwich, Aerated drinks / Preserved Juices, Coffee / Cocktails / Mocktails, French Fries.  Avoid  food with fat.

Food habit may lead to Anemia, eating disorder and hormonal dis balance. Skipping the breakfast and meals should avoid and keep habit of fiber fruits and raw vegetable.

Exercise & Physical Activity: Playing game, visiting new place develop:

Improves your strength & endurance, Bones & muscles becomes more healthy, Avoids weight gain, Reduces anxiety & stress, Increases self-esteem, confidence.

Life style should be:

Regular, Simple, Optimistic, Helping hand, interdependence, Getting involved in humanitarian activities, Respecting social values & spirituality.

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