Tips for Tight Teens

Teens and pre-teens often have tight hamstrings, hip flexors, and iliopsoas (the sitting muscle). Most of it stems from excessive sitting–at their desks, computers, TV, or on the bus. Yoga can help!

1. Sit on bolster or thick blankets to make Easy Pose easier.

2. Let the force of gravity help with forward bending at the wall, bottom supported by wall. Release forward slowly, uncurling the spine from the wall. Come upright slowly and gradually.

3. Do Down Dog with hands against the wall, rather than on the floor, upper body parallel to the floor. Flex the feet alternately.

4. Back-to-back partnering, legs out straight. One partner leans back on the other to help them stretch forward. After a few breaths, partners switch movements.

high school yoga

5. Backwards walking: long, slow strides open hip flexors, hamstrings and calves. Upper body opens as arms propel the body backwards. Make sure the path is level and clear!

By | 2016-12-28T21:22:06+00:00 January 24th, 2011|Uncategorized|2 Comments

About the Author:

Shakta is an AMS certified Montessori teacher, and the author of five well-known Yoga books, CDs and DVDs. Her latest book, The Yoga Way to Radiance: How to Follow Your Inner Guidance and Nurture Children to do the Same, is scheduled for release in summer of 2016, (Llewellyn Worldwide)   Visit Shakta's Writing and Poetry Site


  1. Trish Adkins January 24, 2011 at 7:26 pm - Reply

    Thank you for this post! It was exactly what I was thinking about for my preteens, who all have difficulty with forward folds. Is this something that hits in the preteen years or before?

    • radiantchildyoga January 24, 2011 at 10:38 pm - Reply

      In my training program, Radiant Child Yoga we cover from babies through teens. This is some info from the training manual: Between 9-11 children lose some flexibility and gain some muscle strength. So the yoga needs to be adapted for them. Beside losing flexibility (mostly hips, hamstrings, calves) because of excessive sitting, there is another reason for the tightness–bones are growing very fast at this age, and muscles are stretching tight to catch up! Hope this helps…

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