This page intentionally left blank Yoga Exercises for Teens j Ordering Trade bookstores in the U.S. and Canada please contact: Publishers Group West 1700 Fourth St., Berkeley CA 94710 Phone: (800) 788-3123 Fax: (800) 351-5073 Hunter House books are available at bulk discounts for textbook course adoptions; to qualifying community, health-care, and government organizations; and for special promotions and fund-raising. For details please contact: Special Sales Department Hunter House Inc., PO Box 2914, Alameda CA 94501-0914 Phone: (510) 865-5282 Fax: (510) 865-4295 E-mail: [email protected] Individuals can order our books from most bookstores, by calling (800) 266-5592, or from our website at www.hunterhouse.com Yoga Exercises for Teens Developing a Calmer Mind and a Stronger Body Helen Purperhart Translated by Amina Marix Evans Illustrated by Barbara van Amelsfort Copyright © 2009 Uitgeverij Panta Rhei, Katwijk Illustrations © Barbara van Amelsfort First published in the Netherlands in 2005 by Panta Rhei as Het yoga avontuur voor jongeren. Clipart © 2008 Jupiterimages Corporation All rights reserved. No part of this publication may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying and recording, or introduced into any information storage and retrieval system without the written permission of the copyright owner and the publisher of this book. Brief quotations may be used in reviews prepared for inclusion in a magazine, newspaper, or for broadcast. For further information please contact: Hunter House Inc., Publishers PO Box 2914 Alameda CA 94501-0914 Library of Congress Cataloging-in-Publication Data Purperhart, Helen. [Yoga avontuur voor jongeren. English] Yoga exercises for teens : developing a calmer mind and a stronger body / Helen Purperhart ; translated by Amina Marix Evans ; illustrated by Barbara van Amelsfort. — 1st ed. p. cm. — (A Hunter House Smartfun book) Includes bibliographical references and index. ISBN-13: 978-0-89793-503-6 (pbk.) ISBN-10: 0-89793-503-9 (pbk.) ISBN-13: 978-0-89793-504-3 (spiral bound) ISBN-10: 0-89793-504-7 (spiral bound) 1. Hatha yoga for teenagers. 2. Physical fitness for youth. 3. Teenagers—Health and hygiene. I. Title. RA781.7.P88413 2008 613.7’0460835—dc22 2008024262 Project Credits Cover Design: Jil Weil & Stefanie Gold Production Assistant: Amy Hagelin Illustrations: Barbara van Amelsfort Editorial Intern: Kimberley Merriss Translator: Amina Marix Evans Publicity Intern: Sean Harvey Book Production: John McKercher Rights Coordinator: Candace Groskreutz Developmental and Customer Service Manager: Copy Editor: Amy Bauman Christina Sverdrup Proofreader: Herman Leung Order Fulfillment: Washul Lakdhon Acquisitions Editor: Barbara Moulton Administrator: Theresa Nelson Editor: Alexandra Mummery Computer Support: Peter Eichelberger Senior Marketing Associate: Reina Santana Publisher: Kiran S. Rana Printed and Bound by Bang Printing, Brainerd, Minnesota Manufactured in the United States of America 9 8 7 6 5 4 3 2 1 First Edition 08 09 10 11 12 Activity Books from Hunter House 101 Music Games for Children by Jerry Storms 101 More Music Games for Children by Jerry Storms 101 Dance Games for Children by Paul Rooyackers 101 More Dance Games for Children by Paul Rooyackers 101 Movement Games for Children by Huberta Wiertsema 101 Drama Games for Children by Paul Rooyackers 101 More Drama Games for Children by Paul Rooyackers 101 Improv Games for Children by Bob Bedore 101 Language Games for Children by Paul Rooyackers 101 Life Skills Games for Children by Bernie Badegruber 101 More Life Skills Games for Children by Bernie Badegruber 101 Cool Pool Games for Children by Kim Rodomista 101 Family Vacation Games by Shando Varda 101 Relaxation Games for Children by Allison Bartl 101 Pep-Up Games for Children by Allison Bartl 101 Quick-Thinking Games + Riddles for Children by Allison Bartl 404 Deskside Activities for Energetic Kids by Barbara Davis, MA, MFA Yoga Games for Children by Danielle Bersma and Marjoke Visscher The Yoga Adventure for Children by Helen Purperhart The Yoga Zoo Adventure by Helen Purperhart Yoga Exercises for Teens by Helen Purperhart Important Note The material in this book is intended to provide information about a safe, enjoyable exercise program for teenagers. Every effort has been made to provide accurate and dependable information. The contents of this book have been compiled through professional re­ search and in consultation with professionals. However, profes­ sionals have differing opinions, and some of the information may become outdated; therefore, the publisher, authors, and editors, as well as the professionals quoted in the book cannot be held respon­ sible for any error, omission, or dated material. The authors and publisher assume no responsibility for any outcome of applying the information in this book. Follow the instructions closely. Note that teenagers’ bodies differ, and no one should be forced to assume any physical positions that causes them pain or discomfort. If you have questions concerning your exercise program or the applica­ tion of the information described in this book, please consult a quali­ fied yoga professional. Contents j Foreword .................................................. xiii Preface.................................................... xv Acknowledgments........................................... xviii Information for the Teacher Yoga and the Search for Balance ............................... 2 Practical Tips for the Teacher .................................. 9 Key to the Icons Used in the Exercises .......................... 11 Research into the Experience of Teens Practicing Yoga ............. 14 Exercises and Postures Breathing Exercises.......................................... 24 Getting to Know the Body..................................... 28 Stretching Exercises ......................................... 42 Movement Exercises......................................... 47 Visualizations and Waking Up.................................. 99 The Exercises Arranged by Specific Categories ................... 108 A detailed list of the games indicating appropriate group sizes begins on the next page. Please note that the illustrations in this book are all outline drawings. The fact that the pages are white does not imply that the people all have white skin. This book is for people of all races and ethnic identities. Yoga Exercises for Teens vii List Exercises of j e z si Any Pairs Page Game Breathing Exercises 24 Balancing the Breath ● 25 Feeling the Breath ● 25 Breath Scan ● 27 Hearing the Breath ● 27 Counting Breaths ● Getting to Know the Body Head and Neck 28 Head ● 29 Ears ● 29 Eyes ● 30 Mouth ● 31 Nose ● 31 Neck ● Back and Shoulders 32 Back ● 32 Shoulders ● Arms, Hands, and Fingers 33 Arms ● 33 Wrists ● 34 Hands ● viii Yoga Exercises for Teens