Your Teen Deserves to Feel Calm, Confident & Grounded
An 8-Week Yoga & Mindfulness Program for Teens Ages 13–18 — Beginning October 2026
Limited Enrollment — Registration Closes September 25th | Fall Session 2026
The Teen Years Are Hard. They Don't Have to Be Overwhelming.
Anxiety, pressure to perform, social stress, and constant digital noise — today's teenagers are carrying more than any generation before them.
What if your teen had a reliable toolkit to quiet the noise, reset when things feel like too much, and move through life with a sense of inner steadiness?
That's exactly what this 8-week program is designed to give them. Grounded in evidence-based mindfulness and yoga practices, it meets teens where they are — no prior experience needed, no perfection required. Just a safe, welcoming space to breathe, move, and belong.
Expected Outcomes
Here's what teens tell us changes:
Less Stress & Anxiety
Teens learn breath-based techniques proven to calm the nervous system — tools they can use anywhere, anytime.
More Confidence and Self-Compassion
Moving through challenging poses builds a quiet, embodied confidence that spills into everyday life. Learning about self-compassion helps teens navigate strong emotions.
Better Focus
Mindfulness practices sharpen attention and help teens manage distractions — at school and at home.
A Sense of Belonging
A small, supportive cohort where teens feel seen, accepted, and encouraged — no judgment, no competition.
What Your Teen Will Experience Each Week
A carefully sequenced 8-week journey — no two sessions the same.
Week 1–2
Foundation & Breath
Introduction to yoga basics, mindfulness, self-compassion, and foundational breathing techniques that calm the mind and body.
Week 3–4
Strength & Steadiness
Building physical and emotional resilience through grounding poses and mindfulness-based strategies. Connecting movement with present-moment awareness — learning to respond, not react, to stress.
Week 5–6
Self-Compassion & Mindful Awareness
Learning about the components of self-compassion and how it benefits health and well-being. Understanding thoughts and emotions and learning tools to manage them when they feel overwhelming.
Week 7–8
Integration & Daily Practice
Building a personal toolkit of go-to practices teens can use independently for the rest of their lives.
FormatWeekly 75-minute in-person sessions
Ages13–18 years old
Group SizeSmall cohort — limited spots available
StartsOctober 2026
Enrollment ClosesSeptember 25, 2026
Evidence-Based Practices
Every technique in this program is rooted in research — from breath regulation to body-scan meditation — proven to reduce stress and improve emotional regulation in adolescents.
Teen-Centered Design
This isn't adult yoga with younger students. The curriculum is built specifically for the teenage experience — their stressors, their language, their pace. Teens actually enjoy it.
Skills That Last a Lifetime
The goal isn't just 8 good weeks. Teens leave with a personal mindfulness toolkit they can draw on through high school, college, and beyond — when life gets hard, they'll know what to do.
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"The yoga portion of class made me feel insanely calm. Every day I would be so excited to come to your class because I just knew that afterwards I was just going to be completely calm, and feel relaxed and not tense.”"
-8th Grade Participant
"I would totally recommend the yoga and mindfulness program. I think it’s super great because you get to learn how to do the yoga sequences because I learned a lot about yoga through this, and I learned a lot about mindfulness and how to calm myself down. I think it’s super helpful."
- 8th Grade Participant
"I would absolutely recommend this program. A lot of people struggle with school and things in their lives, their personal lives, and I think yoga can really help with that, just kind of clear their thoughts and clear their emotions for a little bit and think about the present and not the future or the past. And they can use some of the methods we learned in their daily lives if they’re struggling with stuff.”"
-8th Grade Participant
"I would recommend the Yoga and Mindfulness program 100%! I think I absolutely would because not only was it really good for my body and just getting to know yoga a little bit more and something that you can do instead of being on your phone, but it also helped a lot mentally and just learning different techniques and strategies for helping in your everyday life. I know that you know everyone has a lot of stress nowadays so it can just be really good for a lot of people."
-8th Grade Participant
"Mindful breathing helped me the most. I noticed a major difference between how I felt before and how I felt after doing this strategy."
-8th Grade Participant
"I think this class is great and lots of teens should do yoga. I feel like people and especially teens could benefit from taking a relaxing break from thinking and stressing to just enjoy the present moment"
-8th Grade Participant
"I think presence helps me focus more on the tasks that I’m doing and stop worrying about other things"
-8th grade participant
"I think self-compassion is helpful because it can make you have a better attitude and just be a better person altogether, because if you love yourself you can love others as well, and way better"
-8th Grade Participant
"The yoga portion of class made me feel insanely calm. Every day I would be so excited to come to your class because I just knew that afterwards I was just going to be completely calm, and feel relaxed and not tense.”"
-8th Grade Participant
"I would totally recommend the yoga and mindfulness program. I think it’s super great because you get to learn how to do the yoga sequences because I learned a lot about yoga through this, and I learned a lot about mindfulness and how to calm myself down. I think it’s super helpful."
- 8th Grade Participant
"I would absolutely recommend this program. A lot of people struggle with school and things in their lives, their personal lives, and I think yoga can really help with that, just kind of clear their thoughts and clear their emotions for a little bit and think about the present and not the future or the past. And they can use some of the methods we learned in their daily lives if they’re struggling with stuff.”"
-8th Grade Participant
"I would recommend the Yoga and Mindfulness program 100%! I think I absolutely would because not only was it really good for my body and just getting to know yoga a little bit more and something that you can do instead of being on your phone, but it also helped a lot mentally and just learning different techniques and strategies for helping in your everyday life. I know that you know everyone has a lot of stress nowadays so it can just be really good for a lot of people."
-8th Grade Participant
"Mindful breathing helped me the most. I noticed a major difference between how I felt before and how I felt after doing this strategy."
-8th Grade Participant
"I think this class is great and lots of teens should do yoga. I feel like people and especially teens could benefit from taking a relaxing break from thinking and stressing to just enjoy the present moment"
-8th Grade Participant
"I think presence helps me focus more on the tasks that I’m doing and stop worrying about other things"
-8th grade participant
"I think self-compassion is helpful because it can make you have a better attitude and just be a better person altogether, because if you love yourself you can love others as well, and way better"
-8th Grade Participant
"The yoga portion of class made me feel insanely calm. Every day I would be so excited to come to your class because I just knew that afterwards I was just going to be completely calm, and feel relaxed and not tense.”"
-8th Grade Participant
"I would totally recommend the yoga and mindfulness program. I think it’s super great because you get to learn how to do the yoga sequences because I learned a lot about yoga through this, and I learned a lot about mindfulness and how to calm myself down. I think it’s super helpful."
- 8th Grade Participant
"I would absolutely recommend this program. A lot of people struggle with school and things in their lives, their personal lives, and I think yoga can really help with that, just kind of clear their thoughts and clear their emotions for a little bit and think about the present and not the future or the past. And they can use some of the methods we learned in their daily lives if they’re struggling with stuff.”"
-8th Grade Participant
"I would recommend the Yoga and Mindfulness program 100%! I think I absolutely would because not only was it really good for my body and just getting to know yoga a little bit more and something that you can do instead of being on your phone, but it also helped a lot mentally and just learning different techniques and strategies for helping in your everyday life. I know that you know everyone has a lot of stress nowadays so it can just be really good for a lot of people."
-8th Grade Participant
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Is This Program Right for My Teen?
This program is a wonderful fit for teens who:
Are dealing with stress or anxiety — from school pressure, social dynamics, or just the weight of growing up.
Feel disconnected from their body — spending most of their time in their head (or on screens) and craving something grounding and physical.
Want to feel more in control — of their emotions, their reactions, and their inner world.
Have never tried yoga before — or tried it and didn't love it in an adult class setting. This is different.
No flexibility required. No prior experience needed. Just an open mind and a willingness to show up.
Questions Parents Ask
My teen is skeptical about yoga. Will they actually engage?
This is the most common concern we hear — and the one that surprises parents most. This program is designed specifically for teens, not adapted from adult classes. The language, pace, and activities are all built around what actually resonates with young people. Most skeptical teens become the program's biggest advocates.
What if my teen misses a session?
Life happens. We ask that teens attend at least 6 of the 8 sessions to get the full benefit of the program's progression. If a session is missed, we'll provide a brief summary and a short home practice to help them stay connected to the material.
Does my teen need to be flexible or athletic?
Absolutely not. Yoga is not about flexibility — it's about awareness, breath, and presence. Every pose is offered with modifications, and students are always encouraged to honor their body's limits. We welcome teens of all fitness levels, body types, and backgrounds.
How much time does this require each week?
Just one 75-minute in-person session per week. We also offer optional 5–10 minute daily practices for teens who want to deepen their experience between sessions — but these are never required.
Is this a substitute for therapy or mental health treatment?
No — and we're transparent about that. This program is a wellness and skill-building experience, not clinical therapy. Families may choose to use it alongside other support. If your teen is working with a therapist, the mindfulness tools taught here often complement that work beautifully.
Why does enrollment close on September 25th?
We keep each 8-week session small intentionally — it creates a safer, more connected group experience for teens. Once we reach capacity, we close enrollment so every participant gets the attention and community they deserve. We strongly encourage early registration to secure your teen's spot.
Enrollment Opens August 17th
Spots Are Limited
Give your teen the tools to navigate stress, build confidence, and feel genuinely good in their own skin.
Need more information?
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River of Joy Yoga
Classes located at Terpsichorean Dance Studio
1601 NW Newport Ave, Bend, OR 97701
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