Yoga Therapy for Children and Teens: A Natural Path to Mental and Physical Wellness

In today’s fast-paced world, children and teens face increasing pressure—whether it’s academic stress, social expectations, or the constant demands of digital engagement. Anxiety, depression, and behavioral challenges are becoming more common, leaving many parents searching for solutions beyond medication or traditional therapy.

One approach gaining recognition for its holistic benefits is yoga therapy. But what exactly is yoga therapy, and how does it differ from a regular yoga class?

Unlike general yoga sessions that focus on physical fitness, yoga therapy is a structured, personalized approach that integrates movement, breathing exercises, meditation, and mindfulness techniques to support emotional and psychological well-being. Tailored to the individual needs of each child, yoga therapy can be used as a complementary treatment for depression, anxiety, ADHD, emotional dysregulation, PTSD, eating disorders, and asthma¹.

But does it work? Research suggests it does—and in many cases, with profound and lasting benefits.

Why Mental Health Challenges Are Rising Among Children

Before diving into the benefits of yoga therapy, it’s important to understand the growing mental health crisis among children and teens. According to the Centers for Disease Control and Prevention (CDC), nearly 13.6% of children aged 5-17 in the U.S. received mental health treatment in just one year². The World Health Organization (WHO) further reports that one in seven children between 10 and 19 years old experiences a mental health disorder, with anxiety and depression leading the list³.

What’s driving these issues? Here are some possibilities:

• Increased academic pressure from standardized testing, competitive college admissions, and higher parental expectations create significant stress for children.
• Excessive screen time and social media use have been linked to heightened anxiety, sleep disruptions, and attention issues⁴.
• Many children struggle with regulating emotions in a healthy way, leading to frustration, emotional outbursts, or withdrawal.

With these challenges in mind, finding non-invasive, effective tools to support children’s mental well-being is crucial, and yoga therapy is proving to be one of them.

How Yoga Therapy Helps Children Regulate Emotions and Reduce Stress

Yoga therapy provides mind-body tools that children can use to regulate their emotions, manage stress, and develop resilience. Let’s break down how yoga therapy works on a physiological and psychological level.

Calming the Nervous System

One of the key mechanisms behind yoga’s effectiveness is its ability to activate the parasympathetic nervous system, which helps the body relax.

When a child experiences stress, the sympathetic nervous system kicks in, triggering the well-known “fight or flight” response. This leads to increased heart rate, shallow breathing, and heightened anxiety. Research shows that deep breathing and mindful movement in yoga help counteract this response, shifting the body into a more relaxed state.

One study found that children who participated in an 8-week yoga program exhibited significantly lower levels of the stress hormone cortisol⁵. This suggests that yoga helps regulate stress responses, making it easier for children to remain calm when faced with stressful situations.

Enhancing Emotional Regulation and Self-Awareness

Children often experience strong emotions but lack the tools to manage them. Yoga therapy introduces breathwork, mindful awareness, and movement as practical strategies for navigating emotions in real-time.

For example, controlled breathing exercises like ratio breathing have been shown to reduce anxiety and increase focus in children with ADHD⁶.

Similarly, mindfulness practices incorporated into yoga therapy teach children to observe their emotions without immediate reaction, fostering better impulse control. A 2017 study examined the effects of yoga-based mindfulness programs in children aged 6-12. The study found that children who practiced mindfulness-based yoga showed improved emotional regulation, reduced behavioral problems, and increased self-awareness compared to those who did not⁷.

Improving Attention and Focus (Especially for ADHD)

For children with attention-deficit/hyperactivity disorder (ADHD), yoga therapy offers a structured way to improve focus, concentration, and impulse control.

One study followed a group of children diagnosed with ADHD who participated in yoga twice a week for eight weeks. Results showed significant improvements in sustained attention, hyperactivity, and social behavior⁸. Parents also reported fewer emotional outbursts at home. Yoga helps children stay present and engaged by emphasizing slow, intentional movements and focused breathing, which in turn enhances cognitive function.

Reducing Anxiety and Depression Symptoms

Anxiety in children can manifest in many forms, from social withdrawal and excessive worry to physical symptoms like stomach aches and headaches.

One study published in Frontiers in Psychiatry found that yoga-based interventions reduced symptoms of anxiety and depression in children aged 7-17, with improvements lasting several months after the program ended⁹.

Yoga therapy achieves this by teaching skills for embodiment and nervous system regulation such as movement and breathwork. These tools help children stay present rather than ruminating on fears. Practices can also include the use of positive affirmations and visualization to reframe negative thoughts. Children can also benefit from practices like progressive muscle relaxation, reducing physical tension associated with anxiety.

Supporting Physical Health Alongside Mental Well-Being

While yoga therapy for children is primarily discussed in the context of mental health, its physical benefits shouldn’t be overlooked.

Improved Sleep

Many children who experience stress and anxiety often struggle with disrupted sleep patterns or insomnia. Yoga offers relaxation techniques such as deep breathing, progressive muscle relaxation, and meditation that effectively calm the nervous system. These practices assist in regulating melatonin production, a hormone crucial for healthy sleep cycles. According to research, regular yoga practice significantly improves sleep quality and reduces anxiety-related sleep disturbances, resulting in children experiencing more restorative sleep and improved overall health and mood¹⁰.

Stronger Respiratory Function

Yoga incorporates specific breathing exercises, which focus on controlled, mindful breathing patterns. These practices have been scientifically shown to enhance lung capacity, efficiency of breathing, and oxygenation of the blood. For children with asthma, these breathing exercises can be particularly beneficial. Studies indicate that consistent breathwork practice results in improved respiratory function, fewer asthma episodes, decreased reliance on medication, and overall better management of respiratory conditions, thereby enhancing children’s quality of life and participation in daily activities¹¹.

Weight Management

Children experiencing stress may exhibit behaviors such as overeating or decreased physical activity, leading to potential weight gain and related health concerns. Yoga’s gentle, non-competitive movement encourages physical activity and enhances children’s awareness and appreciation of their bodies. Through yoga, children learn mindful eating habits and develop a positive relationship with physical activity, contributing to healthier lifestyle choices. Regular yoga practice has been observed to reduce stress-induced eating behaviors and inactivity, promoting better weight management and overall physical and emotional well-being¹².

What a Yoga Therapy Session Looks Like

Benefits of Group Yoga For Children and Teens

Group yoga classes for kids offer numerous benefits, supporting their physical health, emotional resilience, and social development. Regular yoga practice can help children improve their focus, manage stress and anxiety, and boost their self-esteem. Participating in yoga with peers fosters important social skills like cooperation, empathy, and effective communication, while also enhancing relationships between caregivers and children. Suitable for various ages and abilities, yoga classes encourage physical activity, coordination, and balance¹³. Overall, group yoga classes provide a fun and nurturing environment where children can grow healthier, happier, and more socially connected.

Private Yoga Therapy As An Alternative To Group Yoga

While group yoga classes offer many benefits, they may not always be the best starting point for every child, especially those experiencing trauma, discomfort in group settings, overwhelming feelings in social environments, difficulties socializing, or mobility issues that limit group participation. In these cases, private yoga therapy can serve as a supportive and personalized stepping stone.

At Yoga Therapy Associates, we initially work with children privately to build their confidence, address specific challenges, and create a supportive foundation. Ultimately, our goal is to transition children from private sessions into group yoga classes once they feel ready and comfortable, enabling them to benefit fully from social interactions and community involvement.

Unlike a general yoga class, yoga therapy is personalized to fit the needs of each child. A typical session may include:

• Gentle yoga postures and movement tailored to the child’s physical ability and comfort level.
• Breathing techniques to promote relaxation and focus.
• Guided mindfulness and visualization exercises to build emotional resilience.
• Relaxation techniques to ease stress and anxiety.

Sessions are led by trained yoga therapists who understand child development and movement therapy to create a safe and effective practice.¹⁴

Final Thoughts: A Holistic Tool for Emotional & Physical Wellbeing

The science behind yoga therapy is compelling, and its benefits extend far beyond the mat. In addition to helping children regulate emotions, improve focus, and build resilience, yoga therapy also supports physical health—promoting better sleep, enhancing respiratory function, and aiding in healthy weight management. Together, these mental and physical benefits make yoga therapy a powerful lifelong tool for managing stress and supporting overall well-being

If you’re looking for a gentle yet effective way to help a child struggling with anxiety, ADHD, or emotional regulation, yoga therapy may be worth exploring.

At Yoga Therapy Associates, we offer personalized, private yoga therapy for children, teens, and adults—supporting physical, mental, and emotional well-being at every stage of life. Whether you’re navigating chronic health conditions, managing stress or anxiety, or simply seeking a more holistic path to healing, our one-on-one sessions are thoughtfully tailored to your unique needs, abilities, and goals.

Discover how yoga therapy can make a difference – contact us today to take the first step toward healing. Book a free and confidential phone consultation, or learn more about our yoga therapists.

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References

1. Kaley-Isley, L. C., Peterson, J., Fischer, C., & Peterson, E. (2010). Yoga as a complementary therapy for children and adolescents: a guide for clinicians. Psychiatry (Edgmont (Pa. : Township)), 7(8), 20–32. https://pmc.ncbi.nlm.nih.gov/articles/PMC2945853/
2. Kravitz, L., & Tuller, R. (2024, March 20). Mental health in children: Yoga to the rescue. IDEA Health & Fitness Association. Retrieved from https://www.ideafit.com/mental-health-in-children-yoga-to-the-rescue/
3. World Health Organization. (2024, October 10). Mental health of adolescents. Retrieved from https://www.who.int/news-room/fact-sheets/detail/adolescent-mental-health
4. Hagen, I., & Nayar, U. S. (2014). Yoga for Children and Young People’s Mental Health and Well-Being: Research Review and Reflections on the Mental Health Potentials of Yoga. Frontiers in psychiatry, 5, 35. https://doi.org/10.3389/fpsyt.2014.00035
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13. Ferreira-Vorkapic, C., Feitoza, J.M., Marchioro, M., Simões, J., Kozasa, E., & Telles, S. (2015). Are There Benefits from Teaching Yoga at Schools? A Systematic Review of Randomized Control Trials of Yoga-Based Interventions. Evidence-based complementary and alternative medicine, 345835. https://doi.org/10.1155/2015/345835
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