Pause. Breathe. Be.

Yoga & Mindfulness for Teens

[ A 2-Hour Workshop for Ages 13–18 ]

11 October 2026 | 6:00 PM to 8:00 PM IST | Online via Zoom

A little space to pause, breathe and reconnect

Growing up today can feel like there is always something demanding your attention.

Screens. Exams. Expectations. Social pressure. A mind that rarely gets a chance to simply pause.

Yoga offers teenagers a gentle, time-tested way to understand what is happening within and find greater calm, clarity and steadiness.

Rooted in Yoga, Prāṇāyāma and meditation, this two-hour experiential workshop introduces simple practices that teenagers can use to manage stress, understand their emotions and develop greater focus.

The idea is simple: give them a few practical tools they can actually return to in everyday life.

Workshop Curriculum

Welcome & Grounding
Arriving in the Moment

A gentle beginning to settle in, become comfortable and come together as a group.

What Is Mindfulness?
Learning to Notice

Understand mindfulness in a simple and practical way, and explore what it means to become more aware of the present moment.

Body–Breath–Mind Connection
Understanding What We Feel

Notice how thoughts and emotions can show up in the body, breath and mind, and begin recognising these signals with greater awareness.

Gentle Yoga Flow
Move, Stretch & Release

Practice simple, beginner-friendly Yoga postures that help the body move, stretch and release accumulated tension.

Bhrāmarī Prāṇāyāma
The Humming Bee Breath

Learn a simple calming breathing practice that can be used during moments of stress, restlessness or anxiousness.

Breath Awareness Meditation
Finding a Point of Focus

Practice simply observing the natural movement of the breath and experience how attention can gradually become steadier.

Your 5-Minute Daily Practice
Something Simple to Take Home

Bring the practices together into a short five-minute routine that can become a simple daily habit for greater calm, focus and steadiness.

By the end of the workshop, participants will be able to:

  • Understand what mindfulness means in everyday life
  • Recognise the connection between body, breath, mind and emotions
  • Practice gentle Yoga postures to release physical tension
  • Use Bhrāmarī Prāṇāyāma during stressful or anxious moments
  • Practice simple breath-awareness meditation to develop focus
  • Follow a five-minute daily practice for calm and steadiness

“Sometimes the most useful thing we can learn is how to pause long enough to notice what is happening within.”

For teenagers aged 13–18.

No previous experience with Yoga or meditation is needed. The workshop is designed as a gentle and accessible introduction to practices that teenagers can use during study, stressful moments and everyday life.

Pause for a moment.
Notice the breath. Notice the mind. Begin again.

Facilitators

Ambika Rao

With over four years of teaching at The Peepal Grove School, the Adyar Theosophical Society and Jyoti Nivas College, Ambika brings stories to life with playfulness and curiosity. In her hands a book becomes a place children want to keep coming back to.

Vivek Rengaraj

Vivek Rengaraj is the Institute Lead at BYK. He has been part of the Institute ever since its inception. With close to a decade’s experience in Yoga, Vivek is a teacher who delights in transforming complexity into clarity. Whether he is guiding students through challenging asanas or unpacking dense philosophical ideas, he excels at breaking concepts into simple, approachable steps. His sincerity, discipline, and structured thinking add tremendous value to the learning environment at BYK.

Vivek is someone who holds both the Institute’s vision and the steady discipline needed to guide a learning community. He balances tradition with thoughtful innovation, ensuring that students receive an authentic, structured, and nurturing experience.

Deeply inspired by his teacher, Sri M, Vivek’s motivation stems from witnessing the humility, energy, and ever-evolving clarity with which Sri M teaches. This inspires him to keep learning—not by constantly seeking new subjects, but by returning to foundational teachings with greater depth and understanding.
Outside the classroom, Vivek loves exploring the city on his bike, immersing himself in Carnatic music, or enjoying a Bharatanatyam performance whenever he gets the chance.

Vivek is the lead trainer for all the Teacher Training programs, Intermediate and Advance Yoga classes at BYK.