All Things Yoga · My Business Tools · Teacher Tuesday · Teen Yoga · The 5 Koshas

Teen Yoga and the Manomaya Kosha – Teacher Tuesdays

Hello OMies! Welcome to another week of Teacher Tuesdays, where I share some of the tools that I use as a Yoga Teacher here in the San Diego area, as well as the teachings that I am working on as an avid student of LIFE! I love writing curriculum and creating activities for team building and mind-body connection.

Today, I wanted to share this week’s Yogic Theme for my teen/high school level yogis.


You will need:

-Yoga Mat or Towel/Carpet

-Writing Medium (the medium is the message! Choose a pen, pencil, or writing device that brings you JOY)

-CONVERSATION CARDS: Start collecting Yoga Articles. Rather than printing them out, please repurpose or compile a hyperlink list of suggested articles! Ideas for what I used: 2-3 copies of Yoga Journal Magazine, mindfulness and meditation articles from school, newspaper and mail, essential oil catalogues, Yoga Teacher Training Materials (if you have completed a 200, 300 hour training, breathe some life back into those dusty binders that your teachers worked so hard to create)

-Laminator (optional, but also the greatest investment I have ever made. Here is the exact one that I bought. This way, you can use your materials for multiple seasons, semesters, and years without worrying about sweaty yogi paws!)

-Printer (if you would like hard copies of the Manomaya Kosha worksheet, otherwise, go green and upload to your school/training portal). You can read about my sacred and trusty printer that I have had for 49 months NOW here!!

-Empty wall

THEME: The Manomaya (Third Kosha) – finding balance and positivity in emotions, mind, senses and mind-body connection

TIME NEEDED: 60-80 Minutes

AGE: About 14 y/o+, appropriate for pre-teen, teen and adult

Begin class: 5 MINUTES- Grounding, Explaining the Manomaya Kosha (prior knowledge of the first two koshas is ideal. For information on the first (annamaya) kosha and second (pranamaya) kosha, click for some of my favorite references. Optional- pass out this worksheet that I created. for further explanation and for your students to reference outside of class.

ASANA: 20 MINUTES. General warm-up with familiar poses. I try not to introduce new poses when also introducing new concepts. However, you can reinvent a pose infinite ways and will learn so much from your OMies! Today, we re-visited chair pose, Sun Salutation A, Standing Crescent, and Gate Pose

WALL: 15 minutes. Walk yogis over to a blank wall with no disturbances and protuberances. First, practice ‘WALL SITS’ and the proper, ergonomic way to use a wall as back support. Using flat feet, happy unclenched toes, and heels fully rooted to the ground. This is a great opportunity to find pelvic floor awareness, as the wall helps students ‘suction cup’ their back to the wall and feel the benefits of a long spine. The physical body, your annamaya kosha, is going to be alerting everyone to stand up! The body will bark and yell at the mind to stand up and find relief, but the mind, the manomaya kosha, has chosen to wall-sit for 60 seconds. Continue with additional wall poses: downward dog with hands on the wall, crossed-leg (eagle) wall sits, tippy-toe wall sits, and even standing savasana with a gentle lean on the wall!

RETURN TO MAT: 15 MINUTES. Cool down for Savasana prep. Continue further chats about awareness, the importance of stretching after wall-sits. (My class and I took Seated twists, boat pose, shoulder stand, happy baby and forward fold)

SILENT SAVASANA- 5 MINUTES. No distractions with music, we embraced the sounds that surround us and noticed the mind and body connection. (example- there was a jack-hammer in the distance and some of the students felt the noise and vibration with twitching toes, alert and open eyes, and tightness in their hands. Peaceful bird noises, doors opening and closing, coughing and sneezing- how does the body respond? Can you tune out and tap in?)

CONVERSATION CARDS- 20 MINUTES. After closing class and our sacred circle with NAMASTE. the students awaken to the sight of CONVERSATION CARD MANDALA. Working in groups or solo, YOGI’s CHOICE, browse the circle and select the card that glimmers in your eye! Read the front and back on the article , and discuss your musings and learnings with yourself or your yogi neighbor. Get the mind working! Activate the senses, have conversation, and see if the initial article activates any other thoughts or ideas.

OMwork is up to you. These students were asked to create a discussion board post and write some of their CONVERSATION CARD musings for the class to read and share. (3-5 sentences) However, you can also have them submit handwritten assignments for moving meditation, have the teens volunteer to share what their group discussed to the class, or pick 1 single conversation card to do with your group of >4.

Enjoy activating your MANOMAYA KOSHA and exploring asana with your OMies! If you would like a copy of this worksheet or additional information about my resources used, I am only an email away:


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