Within the past decade, mental health problems in teens have been increasing at a rapid rate. A new report from the United Hospital Fund shows that 6.7 million U.S. adolescents have at least one behavioral health condition. Some of these mental health conditions may include depression, anxiety, and ADHD.

While these numbers might seem alarming, the good news is that there are a variety of coping skills and tools available for teens who are struggling with their mental health. Therapy is always a recommended place to start, but you may be looking for other healthy outlets to offer your teen outside of their therapy sessions. Yoga, for example, can serve as one of these outlets and has been proven to help reduce feelings of anxiety and depression in teens.

How can yoga benefit teen mental health?

Aside from the numerous ways in which yoga can benefit people of all ages with their physical health, yoga can also have a significant positive effect on a person’s mental health. Teens are no exception to these benefits and studies have proven that this is the case. For example, a study released by the Harvard Medical School split 51 high school students into two groups. The first group was placed into a regular P.E. (physical education) class, while the second was assigned to a yoga class for 10 weeks. After the ten weeks, total mood disturbance decreased in students who participated in the weekly yoga classes, while it increased in students that took regular P.E. classes.

Some of these benefits on teen mental health include:

• Reduces symptoms of anxiety and stress
• Improved mood
• Can build self confidence and improve self-awareness
• Increased concentration
• Helps with self-regulation
• Quality of sleep
• Better energy levels

Practical ways for your teen to practice yoga

Join a class

The simplest way to get started with a regular yoga practice is to look for classes at your local yoga studio. Many adult classes allow teens to join, but some studios offer classes specifically catered towards teens. If you don’t see a teen yoga class on the schedule, ask someone who works there if they offer small group classes or private sessions for your teen. Studios sometimes offer discounted rates for students too!

Practice online

Many people, especially teens, are hesitant to try yoga because they are afraid of embarrassing themselves in front of others. A great way for your teen to give yoga a try, while also maintaining their privacy, is to find online videos or classes to practice along with. YouTube offers countless free yoga videos taught by certified yoga instructors. These videos can range anywhere from 5 minutes to 90 minutes, so your teen can start small and work their way up to practicing longer classes.

In addition to these free videos, many studios also offer livestream classes via Zoom. While there is often still a fee, this option can allow your teen to practice in the comfort of their home or even with a parent or friend.

Find a community class

If your teen is interested and wants to take an in-person yoga class but cost is an issue, studios occasionally offer free community classes. It is always worth looking at the schedule for these listed classes, as well as asking the studio whether or not this is something that they offer. This can be a great way for your teen (or even you!) to take a quality yoga class without breaking the bank.

What style of yoga is best for my teen?

While more research needs to be done about different yoga styles and how each of them affect teen mental health, various styles of yoga generally correspond with specific needs.

Vinyasa flow is a style of yoga in which postures flow from one into the other while linked with the breath. This style is a dynamic practice that can range from a slow flow to a faster paced class. The breath is often connected to individual poses or movements, which can help students stay actively engaged and mindful. This practice would be great for someone with depression, as it’s very energizing. It can also be a great way for teens with anxiety or stress to become more aware of the breath and learn breathing techniques to help with these issues.

Hatha yoga is similar to Vinyasa Flow in that it also heavily focuses on the way that the breath is connected to movement. Hatha yoga, however, tends to be a slower paced practice with more focus on individual postures. This practice is also great for teens that struggle with anxiety, depression and stress. It can be a good starting point for people with extreme fatigue, as the classes are often taught at a slower pace.

Restorative yoga is often taught as a more passive, relaxing practice that utilizes props (blocks, bolsters, blankets, etc.) to help support students throughout certain poses. Restorative yoga is an excellent option for teens that struggle with anxiety and/or panic, as the practice encourages students to move slowly, soften into postures and focus on the breath.

Final Thoughts…

If you know your teen is struggling with a mental health condition and needs additional coping skills, yoga is a great outlet to suggest to your child. Whether that be an in-person class or a short online video, there are so many options available to cater to your teens needs.

Article written by guest writer, Julia Teters.