Teen yoga

Teen Yoga 
Teens were made for yoga! Those transition years are the perfect time to discover yoga – not just the asana but the subtle aspects, too: breathwork, relaxation techniques, mudras and meditation, all play of part in helping the teens develop a sense of self as well as improved self confidence and equip them better to face the variety of challenges and changes in a calmer more mindful way.

The asana – postures – are vitally important alone. Years (already!) of sitting slumped over desks, computers, hot games consoles and the rest, coupled with carrying heavy school and sports bags asymmetrically as well as that cowering inward posture of 'protection/distrust' adopted by so may teens, especially girls, as they try to avert their eye gaze from the outside world, needs to be addressed before bones calcify and it becomes more difficult to even out the kinks they create. Back and shoulder aches are so common among the youngsters I teach. Wriggling movements alongside alignment tips can help ease aches and protect the spine. Sometimes teens are totally unaware of what they are doing as they round forward and hunch their shoulders and dump into their lower back. It's lovely to watch them getting back into their bodies (slowly and cautiously for some of them) and re discovering the freedom of moving.

Many of the teens have poor or limited diets and gentle twists are great for getting sluggish digestive systems going - that's true for most kids! Simple sun salutations with lunges, and adding a gentle kneeling twist are easy for them to remember and do daily.

Pair and group postures can give a sense of support, help build teamwork skills, and create bonds. It's also great fun. I always bring in a few poses that can be done in pairs including a few easy acro yoga drills.

Pranayama techniques such as single alternate nostril breathing and the amusing sounding Sitali (pronounced with a 'Sh' at the start) and Bhramari (humming bee breath) practices are great for drawing teens attention to the feel, sound and general awareness of their breath. Then it's easier to help them use breath techniques to calm themselves as they need it e.g. before exams, or in the presence of someone they fancy! Similarly mudras have a great role in focusing the mind and also aiding dexterity, especially Hakini, Eagle and Fearless heart mudra which they all seem to enjoy doing.

Meditation? I often challenge the teens (and younger kids) to stay still and think of nothing for a minute.... try it yourself with a timer, harder than you think it will be! Trataka candle gazing is usually a big hit and gives them something to focus on as well as being good for the eyes.

Many have trouble sleeping so the idea of observing the breath as well as Savasana and yoga Nidra are always popular... in fact I'm sure some come for the "lie down bit" ;)

If you do yoga and haven't thought about it, try and practise at home with your teens, and teens if you do yoga, get the old folk doing it too. My public teens classes are currently Mondays after school, 4.30pm - 5.30pm at Yoga Junction, Crouch End, London N8. If you're in the area pop by.

GET OUTSIDE!

It's hard to beat the feeling of doing yoga and meditation outside, especially on sunny mornings or early evening when you can witness the sun rising or setting as you practice or sit.

I love doing yoga on the beach and for years I would only attempt it in the early or twilight hours to avoid crowds and embarrassing stares, but I've grown so used to it now, I just forget who's around, and sometimes the busier it is, the less bothered I (and others) seem to be! It's especially lovely to practice with family and friends.

My sons seem more bothered about stares of passers by, but even they are becoming less self conscious! Bank holiday weekend on a busy, sunny beach in North Devon with not much space between bodies and boards, one of my sons actually suggested a yoga session to help him pop-up on his board, and to make sure I was warm enough to entice me into the chilly waters!

He's game for experimental sequences and we were midway through a fun energetic flow when we noticed three famillies around us standing and staring and some of the younger family members copying us! I just projected my voice into busy class mode and changed the tone to suit their tender age adding lizards and frogs and puppy dogs so they didn't feel left out! Maybe they'll remember the beach yoga and keep it up at home!

Festival yoga!

It used to be that music-loving yogis heading off to summer festivals would get up early (well, before 9.30am) and hunt for a bit of grass without tent pegs and the remains of last night's revelry, lay out their mat and practice a few sun salutations trying not to attract unwanted attention. Sometimes other festival goers would comment or exchange conspiratorial glances, some might even join in. Later as the sun went down, the search for a sacred patch of clear grass would be more challenging than an inverted locust pose.

Now, everything's changed. Yoga is as essential as the bands and hair braids at some festivals — or at least it truly adds to the experience. No longer do yogis have to furtively hunt for a little piece of peace, a whole tent has been set aside and lovingly decorated in readiness. Yoga classes are as much an attraction as the other indie tents drawing intrigued newcomers along, ready to go with the (vinyasa) flow and loosen up in the festival spirit.... well at some festivals it has!

I will be teaching free yoga for mums (parents) and babies at Somersault Festival in North Devon (23rd-27th July) just to prove that tots and festivals are a perfect match — and it's never too soon to try your first cat or at least ananda balasana (happy baby)! And on the Sunday I'll be helping teens find their inner warrior or uncover a chill-out zone of their own. There are plenty of other classes on offer, too. Of course you will need a ticket to the festival to access the classes, but look at it as a yoga retreat under canvas with music, gourmet campsite food and all the rest of the festival fun thrown in!

Some tips for festival yoga newbies.

Bring some suitable clothes — loose shorts, leggings and pyjama pants are ace... jeans and denim shorts aren't, because of the restricting fabric and the deep seams and zips will give you welts when you lie or sit on them. Ouch!

Try not to look around and compare yourself with people who effortlessly balance on one arm or take postures to the next stage — they have doubtless been practicing for years! Besides the whole point of yoga is to focus your attention within... Admittedly that can be hard when there is a sound system and comings and goings around the tent, plus that excited buzz of festivals, so then you get a chance to practice Pratyahara (withdrawal of the senses) so you take the focus within and concentrate on your breath and your body.

But don't switch off! You'll need to listen clearly to your teacher's instructions ... but more importantly, listen to your own body first and if a posture doesn't feel good, don't do it, or ask for advice on your alignment. You don't want your first taster of yoga to be your last, now do you?

Tell your instructor if you have injuries – and if you are a beginner. They can modify postures for you to keep you safe and enjoying the experience.

Introduce your kids to classes — it might turn out to be their best festival experience — and yours!

If you have tickets for Somersault — follow this link! http://store.somersaultfestival.com/wellbeing/wellbeing-enjoy-the-mat-with-your-family.html

And of course, you could always get a tent big enough to do some yoga inside ;)