Why Teen Yoga classes help find balance?

Teen Yoga class in Kirkcaldy

Finding Balance: How Yoga Can Help Teenagers Combat Anxiety


Teenage years can be a tumultuous time, filled with academic pressure, social challenges, and hormonal changes. It’s no wonder that anxiety is a common issue among teenagers. While there are many ways to manage anxiety, one effective and holistic approach is through the practice of yoga. In this article, we will explore how yoga can help teenagers combat anxiety and find balance in their lives.


The Mind-Body Connection


Yoga is a mind-body practice that combines physical postures, breathing techniques, and meditation to promote overall well-being. It is based on the belief that the mind and body are interconnected, and by bringing awareness to the body, one can also calm the mind. This mind-body connection is especially beneficial for teenagers who may feel disconnected from their bodies due to the changes they are experiencing.


Here are 3 examples below of 3 different asanas (yoga poses) and the type of instructions given in class. Why don’t you give these a go at home and see how they feel? The three poses are:

  1. Adho Mukha Virasana
  2. Vrksasana
  3. Savasana



1. Child’s Pose (Adho Mukha Virasana) 

This pose is a gentle stretch for the spine, and it can help calm the mind as this pose is a forward extension.  The back of the brain rests on the front of the brain which has a cooling, calming sensation in the brain. 

Getting into Child’s Pose

  1. To do this pose, start by kneeling on the floor with your knees hip-width apart. Touch the big toes together.  Try to connect your sitting bones with your heel bones. Left sitting bone to left heel bone, right sitting bone to right heel.
  2. Give yourself a couple of breathes to allow your own body weight to increase this connection between heels and sitting bones. The ball of the foot should also open and spread against the floor, bringing your little toe closer to the floor.
  3. Slowly lower your torso down to the ground, using your arms, walking the arms forward one by one. Try and keep the arms straight and fully open the palm to the floor, with each palm placement. Try to prevent your sitting bones from lifting away from your heels. 
  4. Once extending forwards, rest your forehead on the mat or a brick and extend your arms in front of you. Try to keep you sitting bones and heels connected. If your hips do lift, try again talking time to use your own body weight to find and keep the connection. If if they still lift, simply turn your brick to raise your head support to be higher.

Actions to maintain during Adho Mukha Virasana

  1. Press the palms down towards the floor to straighten and lift the elbows. Maintain this action throughout the pose.
  2. Open the skin on the palm more and more. You can temporarily lift the fingers tips up to generate more length and spread on the palms and softly return them to the floor, maintaining this extension.
  3. Take slow, soft, smooth inhalations and exhalations, focusing on the sensation of your breath passing in and out of your nostrils.
  4. Stay in the pose for 30 seconds or more, if you can.
  5. To come out of the pose, walk your palms towards the body, keeping your arms straight and come to sit up maintaining this new found length on your spine.
Yoga class for young adults taking place at Hanuman Yoga Studio in Sussex.

2. Tree Pose (Vrksasana)

This balancing pose can help teenagers find stability and focus.

  1. Begin by standing in tadasana (mountain pose) with your feet together.
  2. Lift your chest. Roll your shoulders back and down. Extend your fingers to your fingers tips.
  3. Raise your right foot with minimum disturbance to the rest of your body.
  4. Lift your right foot off the ground, placing the sole of your right foot on your left inner calf or inner thigh. AVOID YOUR KNEE.
  5. Bring your hands together in front of the chest and gently press your palms together to help find your balance.
  6. Try to keep the centre line of your palms in line with your sternum or breastbone.
  7. Maintain contact between your palms, extend your arms upward until your arms are straight. The palms can separate if need be but ensure the arms are kept straight.
  8. Use the arm action of the palms pressing into the floor from the previous pose again, this time the palm is pressing the other palm, rather than the floor.
  9. Release and come back to standing in tadasana, with the feet together.
  10. Repeat on the other side, raising the left leg. 

Learn to relax fully in Teen Yoga Class in Kirkcaldy with Jo Mitchell Yoga

3. Corpse Pose (Savasana)

  1. This pose is a relaxation pose that can help teenagers release tension and find calmness.
  2. Lie down on your back with your arms by your sides and your palms facing up.
  3. Focus on a point on the ceiling. Keep your eyes open however if the eyes become heavy and you would like to close them, then do. When you close your eyes, soften the focus of the eyes and allow the gaze to separate. 
  4. Take your focus on your breath and observe your inhalation through the nostrils and exhalation through the nostrils. 


Teen Yoga Class

What are the benefits of Yoga for Teenagers?

Yoga is a great activity for teenagers because it can be tailored to their specific needs and abilities. Many yoga studios and teachers offer classes specifically for teenagers because the pace of the class is very different to an adult class. Movements are far quicker paced and more dynamic. Adults with yoga experience can manage this but it’s not suitable for adult beginners. 

Should Teens attend a regular adult yoga class?

A separate class for Teenagers is beneficial to them as it’s faster with quicker transitions between poses. An adults class can be too slow to keep the adolescent mind engaged and cause the teen student to lose focus and become distracted.

The Benefits of Yoga for Teenagers

Aside from reducing anxiety, yoga has many other benefits for teenagers. It can improve flexibility, strength, and balance, which can be especially beneficial for teenagers who are involved in sports or other physical activities. Yoga can also help teenagers develop mindfulness and self-awareness, which can aid in managing stress and emotions.

Finding Balance

In today’s fast-paced and high-pressure society, it’s important for teenagers to find balance in their lives.

Yoga offers a holistic approach to managing their emotions and promoting overall well-being.  Yoga can provide Teenagers with a valuable toolkit to help them self-regulate and create the create different changes in the body. 

Where to find a class?


By incorporating yoga into their routines, teenagers can find a sense of calmness and balance amidst the turbulence of their teenage years.

Have you tried yoga for teenage anxiety? What poses have helped you the most? Share your experiences in the comments below.


If you are interest to find out more about my Yoga for Study group at Balwearie High School Kirkcaldy or my Teen Yoga class on Fridays at 2pm at Strive Health in Kirkcaldy, please get in touch. I would delighted to discuss these further with you.