At the start of yoga class, I make it a point to check in with each teen to see how they are feeling. Here’s a typical conversation:
Teacher: How are you today, Hiro?
Teacher: How did you sleep last night?
Hiro: Oh, okay.
Teacher: Did you get to bed late?
Hiro: Yeah, pretty late. And I had to get up at 5:30am to catch the bus to get here.
One of the most common complaints among teens is being overtired, which leads to whole host of other issues including lack of focus, inhibited learning and just plain grumpiness. One reason teens miss out on a good nights sleep is the shift in circadian rhythms they undergo during puberty. By nature, teens want to stay up later in the night and sleep later into the day based on the changing hormonal situation in their bodies and brains. Their biological clocks literally slow down. Some schools have even tried responding to this teen tendency by re-scheduling the high school day from 11am-6pm, or just starting the day slightly later.
Fortunately, yoga practice offers an effective way to restore energy: Savasana (Sanskrit), or as it’s commonly known in the West, Corpse Pose. Savasana can be a wonderful tool that teens will gravitate to once they buy into it. At first, there may be resistance to the idea of “just laying there,” as the pose appears to suggest from the outside. Other students might have the tendency to fall asleep during the practice. The following five tips are meant to help teens develop the practice of Savasana as a skill they can carry with them through their lifetime.
1. Savasana Appetizer
In most yogic traditions practiced in America, Savasana is dessert; a well deserved rest to savor after an hour plus of hard work. However, there are some schools, like Sivananda Vedanta, that offer Savasana first and throughout the practice. This technique works very well with teens. Give them 5 minutes of rest to begin class and enjoy a much more refreshed group of young people practicing yoga. Short Savasana “palate cleansers” can also be offered between poses to bring teens back to balance as well. For instance, between standing poses and floor poses, give a 2 minute rest. This will also help to avoid distractions during transitions.
2. Play Music They Love
Music can be an effective way to calm the mind for Savasana. However, teens may not respond well initially to the same music that is commonly heard in adult classes. If the instruments and tones are unfamiliar, the music can actually be distracting and have the opposite of the intended effect. Rather than playing music teens hear as “weird,” ask them what they want to hear. Have a conversation inquiring about music that helps them feel calm. This does not mean you will play raucous metal music or inappropriate tunes. But, many teens find popular love songs relaxing. Playing a song they like to get Savasana started is meeting them half way. Then, once the song is over, students are more likely to follow suit with a few minutes of silent relaxation.
3. Enhance the Environment
Darken the lights, spray the room with aromatherapy mist and light a candle. Better yet, assign theses tasks to students, with the exception of the candle. Flameless candles work fine in schools that do not allow the real thing. There are also many products on the market for infant nurseries that project stars and other patterns on the ceiling. These can also help to set a relaxing mood for teens. (More later on the parallels between adolescence and early childhood!)
4. Guided Relaxation
Give clear verbal cues on relaxing the physical body. For teens, cues like “let everything go” may be too vague to begin. Start with the toes and work up to the crown of the head, relaxing each specific part of the body. Once this technique is established, guided visualizations can wok very well and teens love them. Try to always give atleast one minute of silent time for relaxing even when using guided techniques. Slowly build on these minutes until teens can rest in silence for 5-8 minutes.
5. Try an Alternative Pose
For some youth, Savasana feels too vulnerable in the beginning. Try other postures to start. A few options here:
~Laying on the belly making a pillow with the hands. (Turn head to other side half way through.)
~On back with knees bent, arms draped across chest. (Known as Constructive Rest Pose. See our DVD for full instructions.)
~Legs up wall or feet on chairs.
Once students have a deeply relaxing experience and trust the process of Savasana, they will be more likely to practice the traditional posture with less special effects. In fact, I’ve heard from many experienced teachers that teens come in to class requesting Savasana, which is a wonderful indication that they are learning to listen to their bodies needs. There is an attitude among some adults that teens are lazy and just need to get with the program. I couldn’t disagree more. Teens bodies and minds are working overtime to keep up with the incredible changes they are experiencing. They need rest as much as any of us, perhaps even more so.
This post was originally published on January 18, 2011.