Research shows that stress and anxiety are increasing significantly among teens. Additional studies have shown that the use of the internet and technology alters and decreases the functionality of our brains, further contributing to issues of low self esteem, depression, and anxiety. And in today’s world, the internet and technology are very much large parts of our everyday lives. 

Reflecting on my own adolescence, I faced challenges like my parents' divorce and the pressure of social dynamics—similar to what many teens experience today, along with the added factor of some being constantly connected online. If there had been a supportive community like Pilates or yoga for girls my age, it could have made a big difference for my adolescent self.

The movement patterns practiced during Pilates and yoga can help teens:

☆ Cultivate a deeper connection with themselves and others  

☆ Manage everyday stress

☆ Acquire tools for handling academic and social challenges, like test-taking and navigating friendships

☆ Improve their focus and concentration in daily life  

☆ Learn to manage difficult emotions and worries

☆ Find balance while nourishing their mind, body, and soul

There are so many impactful benefits to practicing Pilates and yoga, but there are three very specific reasons why Pilates and yoga are so beneficial for adolescent girls. Between dealing with traditional teenage challenges like school, friends, and family plus the affects the internet and technology have on our brains, intentional and mindful movement is extremely important. 

Let’s dive into the three key reasons why Pilates and yoga should be a part of every teen girl’s routine.  

1. Physical Benefits: Good for the Body

In general, any type of exercise is good for the body and overall health and longevity. It releases happy, feel good hormones and can increase our confidence (whether it’s progressing with certain shapes and poses or noticing positive changes in our bodies). Practiced regularly, yoga and Pilates for young girls will:

• Increase strength: builds core strength, as well as overall muscle strength and endurance

• Improve posture: promotes proper alignment and helps correct poor posture habits

• Increase flexibility: enhances range of motion and helps maintain joint health

• Enhance balance: improves physical stability and coordination

• Develop muscle tone: builds lean muscle mass and tones the body

• Improve coordination: supports physical coordination and agility

• Increase bone density: contributes to stronger bones through weight-bearing exercises

• Enhance mobility: supports joint health and functional movement

During Pilates classes in particular, tweens and teen girls will learn about the Principles of Pilates (there are 6!)—the foundational concepts that guide the practice and technique. The principles that are most directly geared toward movement and technique are: control, centering, flow, and precision.

In our Pilates practice, the girls will learn the principle control to ensure that each shape is performed deliberately and with precision, targeting the right muscles effectively. The principle centering involves engaging the core and postural muscles to stabilize and support the body, while flow emphasizes smooth, continuous movements for grace and efficiency. Precision in form and alignment ensures exercises are performed correctly, enhancing benefits and preventing injuries. Combining these principles helps build strength, flexibility, and coordination while promoting the girls’ overall well-being.

By learning the foundations and biomechanics of each movement and progressing with their practice, they’ll be able to apply this knowledge to moving their body functionally in everyday life like when they're carrying a heavy backpack, sitting at their desk, or picking something off the floor. 

2. Emotional Benefits: Good for the Mind

Pilates and yoga offer valuable tools for managing an array of feelings from excited jitters to anxiety and more. These movement practices focus on the breath in different ways (you can read more about those details in my other blog: Mastering the Pilates Breath). Practices like breathwork and meditation help manage our emotions and provide tools to use when big, confusing, or heavy feelings come up.

Exercising helps get the mind off negative thoughts, but Pilates and yoga specifically help clear mental chatter, a common challenge for many (especially teens) with busy minds. Through focused movement and intentional breathwork, these practices create space for mental clarity—this allows the teens to quiet the noise of daily distractions and center themselves, which can be especially beneficial for those struggling with a whirlwind of thoughts.

The beauty of both yoga and Pilates is that you can take it slow or fast paced. The faster-paced sessions help release the body and mind of anxious thoughts and feelings while slower flows help calm the nervous system. 

3. Spiritual Benefits: Good for the Soul

Pilates and yoga help adolescents connect with their inner selves and find a sense of peace and balance. The mindfulness practices experienced during these sessions, such as self-reflection through journaling (yes, you can make journaling a regular part of your routine!) and gratitude practices, encourage young girls to explore their thoughts and appreciate the positive aspects of their lives. Visualization is another widely used practice where they imagine calming and positive scenarios, helping them to focus and reduce stress. 

These techniques enhance present-moment awareness and foster a strong connection with themselves and their community. This nurturing environment supports their overall well-being, helping them feel grounded and connected during what can be their most challenging years.

Pilates and Yoga at wel•lam for Tween and Teen Girls

Pilates and yoga nurtures tween and teen girls’ overall well-being and helps them feel more centered, connected, confident, and self-aware. All of these life-changing benefits are why I created a dedicated space for adolescent girls over 10 years ago. I wanted to provide an environment where young girls could connect with themselves and create friendships during these transformative years. In the wel•lam teen community, I offer a safe and supportive space where girls learn about their bodies and each other through Pilates and yoga. This helps them gain confidence and openness, both on and off the mat.

Do you know an adolescent girl that would be interested in joining my community? 

We’re currently enrolling girls ages 10-16 in my 6-week yoga and Pilates program called practice you. This is a great opportunity for girls to see if they like Pilates while making new friends, gaining confidence, learning how to ease their stress and anxiety, and so much more! Sessions begin September 10th and early bird registration will close soon, so sign up today!

Is your teen interested in 1:1 sessions?

I offer private teen sessions! Set up a connection call HERE to learn more about the teen private program and if it’s the right fit for your girl! 

Grab a FREE self-care checklist for teen and tween girls!

Whether or not your girl can join practice you this fall, download this checklist to help nourish her every single day.

With love,

Lia