Calming Yoga Sequence for Teens

Did I ever tell you how I first got in to yoga? When I was 14 or so, I was grounded for an entire summer. Grounded! It was probably the one and only time I was ever grounded. My mother would leave me this huge laundry list of chores to do while she was at work.


I had no car. I had no friends who had cars. I was stuck. Just me and my chore list. And the TV.


There was a yoga TV show that came on every day. It was my refuge from the chores. That summer, yoga became the one thing I looked forward to every day. I remember feeling, for the first time, like the evil being within me that ruled my hormones and the person I was beyond my raging teenage hormones were finally at peace with one another. I would stand in Tadasana (Mountain Pose), feel my feet against the cold tile floors, and feel my chest rise as I became at peace with myself.


My teenage years were pretty tough between figuring out who I was, battling my emotions, and trying so hard to stay afloat in the harsh social landscape that was adolescence. Each of those things are still a challenge for me, honestly. During my teenage years, they felt like they were all intensified.


I did manage to make it out of my teenage years. And now I know the difference between my Ego (the one who ruled my raging hormones) and my inner being, also known as my capital "S", Self, (who I am beyond those raging hormones and negative self-loathing thoughts). I know the difference between each side of myself and I have cultivated a deep and beautiful relationship with my Self.


Do you remember those crazy teenage years? Did you struggle the same as I did? Maybe it’s just me, but I feel like all teenagers would be better off with a few moments every day/week to touch base with themSelves. To have a safe place where they can be successful, in tune with the peace within themselves, and feel balanced and strong.


If you have some teenagers in your life that could use moments like that, introduce them to this sequence. It can help them find a moment of peace within the crazy world that is the land of teenage-hood and bring about the positive aspects about themselves that we adults know are in there.

Calming Yoga Sequence for Teens

 This sequence is for teenagers or adults with a good sense of body awareness. It will help calm you down and help you feel grounded. 

Materials needed:  Just you and your yoga mat! 

The entire sequence video can be found in the Activity Library. Head on over there and snag the entire video! 


Here is the sequence: Do 3-5 rounds of the Vinyasa (as follows). On the last Vinyasa, add in a Warrior 1 Pose. Finish your class with 3-5 breaths in Child's Pose and then Relaxation. 




P.S. (this is the Level 1 version. I describe and show the Level 2 version in the video). 

Reaching Mountain

Reaching Mountain

Stand with your feet hips' width distance apart.

Reach your arms up above your head. Your elbows are straight and your palms face one another. 

Hold this pose for 2-3 breaths.

Standing Forward Fold

Standing Forward Fold

From standing, bend forward and touch the ground. Bend your knees as much as you need to. 

Hold this pose for 2-3 breaths.

8 Points Pose

8-Points Pose

From All Fours, rock your body forward slightly.

Bend your elbows in towards your sides as you lower your chest to the ground.

Note: This is a transitional pose. Think about bringing your chest to the floor before your belly. If it is too advanced, don't worry.  Just make sure you don't flop yourself down on the ground when moving from All Fours to Cobra. 


Cobra Pose

Cobra Pose

From supine, place the palms of your hands down on the floor, under your shoulders. 

Make sure the tops of your feet are on the ground. 

Lift your chest and head off of the ground. Your hips stay on the ground. 

Hold this pose for 2-3 breaths. 

All Fours Pose

All Fours

Bring your knees underneath your hips and your hands underneath your shoulders. 

Keep your back straight. 

Hold this pose for 2-3 breaths.

Downward Facing Dog

Downward Facing Dog

From All Fours,

Lift your hips up towards the sky. 

Keep your arms straight and lean back towards your thighs. 

Note: This is a more advanced pose for many students. Encourage them to try it, but it is not mandatory to practice this pose for any length of time. Work up to holding it for 2-3 breaths. 


After Downward Facing dog, finish the vinyasa by bringing your feet to your hands. Then, stand up for Reaching Mountain Pose. 

Once you have complete this vinyasa 3-5 times, begin to add in other standing poses at the end of the vinyasas. Try adding in Warrior 1 at the end of the Vinyasa. 

Warrior 1 Pose

Warrior 1

From standing, step your right foot forward. Bend your right knee slightly, but not so much that your knee comes in front of your ankle.

Angle your left foot towards the front, left corner of your mat. 

Lift your arms up! 

Hold this pose for 2-3 breaths.

Child's Pose

Child's pose

We are coming in to Child's Pose at the end of the sequence to help us calm down and get ready for Relaxation. 

From All Fours, bring your feet together. Your knees will come out wide. 

Keep your arms straight and bring your hips to your heels. Bring your chest and head down to the ground. 

Hold this pose for 3-5 breaths or until you feel calm enough for Relaxation. 

Seated in Easy Pose. Hands together at heart.

At the end of your yoga session, lay down with your back on the ground. Bring your arms beside you and keep your palms up. Lay down for 10-15 minutes. I really like listening to this Relaxing Guitar music and this 528 HZ music


     Thank you for coming to yoga!! 


Try out this sequence and let me know what you think! 

Did you like this sequence? Try out the entire video! You can find it in the Activity Library.