Overview:
A structured routine for 10–14-year-olds balancing growth, stamina, and safe technique. Emphasis on consistent 30-second holds and mindful breathing.
Steps:
1) Warm-up: 5 minutes dynamic mobilizers (shoulders, hips, spine).
2) Core set: 6–8 postures mixing standing, forward bends, gentle backbends, and balance.
3) Hold time: 30 seconds × 4 rounds per posture; only if very comfortable, progress to 1 minute × 4.
4) Breath: Natural nasal breathing; steady rhythm.
5) Micro-rest: 20–30 seconds Śavāsana between postures as needed.
Benefits:
• Enhances posture, balance, and stress regulation.
• Builds resilience without overloading joints.
Precautions:
• Avoid competitive mindsets and extreme ranges.
• Stop if pain, dizziness, or breath strain occurs.
Suggested Duration & Tips:
• 20–25 minutes, 5–6 days/week with 1 rest day.
• Periodize sport/PE loads to prevent overuse.