Table of Contents
- Introduction
- Common Challenges for Kids with ADHD
- How Yoga Can Help Kids with ADHD
- Yoga Poses for Kids with ADHD
- Breathing Exercises for ADHD Kids
- Tips for Practicing Yoga with ADHD Kids
- Conclusion
Attention-Deficit/Hyperactivity Disorder (ADHD) is a common neurodevelopmental disorder that affects kids all over the world. It doesn't imply the child is "naughty" or "lacks motivation." It only means that their brain works differently, which makes it hard for them to control their attention, impulses, and activity level.
Medication and behavioural therapy are common and effective ways to treat ADHD and attention management problems, but there are often more natural ways to help. At this point, yoga, which is an old practice, can aid. Yoga for kids with ADHD is good because it focuses on movement and body, breath, and mindfulness practices. It also helps kids become more aware of their bodies and gives them a chance to find inner peace.
Common Challenges for Kids with ADHD
- Attention Regulation: Having trouble staying focused on tasks or following directions.
- Restlessness and Hyperactivity: They feel like they should be moving, talking, or fidgeting almost all the time.
- Impulsivity: Doing things without thinking about the implications can lead to social difficulties and be dangerous.
How Yoga Can Help Kids with ADHD
Yoga is more than just stretching; it's a whole system that connects the body and mind. This all-encompassing approach is quite helpful for the unique problems that kids with ADHD have.
1. Better Focus and Attention
Yoga is practiced by paying attention to how the body moves for them. For instance, kids need to pay close attention right away when trying to balance in Tree Pose (Vrksasana). This approach involves directly training the brain to keep its focus on one thing at a time, which works out the attention muscle in a fun and interactive way.
2. Calming the Nervous System
The hyperactivity in kids with ADHD is caused by an aroused nervous system at first. When done regularly, an asana (yoga pose) and pranayama (breath exercises) help the body shift from an agitated state to a pleasant parasympathetic state of the nervous system (rest and digest). So, doing yoga regularly may lessen the level of the stress hormone cortisol, which can help with anxiety and general restlessness.
3. Raising Awareness of Your Body and Being Able to Control it
Kids with ADHD generally lack a good sense of proprioception, which means they don't know where their body is. This makes them clumsy or need to fidget. Yoga, on the other hand, is a great way to learn about your body. When kids hold props or do a pose, it helps them feel their muscles moving, which helps them become more aware of their feet sinking into the ground. This makes them feel more in control of their bodies.
4. Boosting Self-Esteem
If a kid has trouble paying attention or controlling their impulses all the time, it might hurt their self-esteem. There is no competition in yoga. There is no "perfect" Warrior Pose II (Virabhadrasana II). Yoga goals are dependent on what you do and how you grow as a person. When a child master's a position, even for a short time, they feel like they have won something real, which boosts their confidence and self-esteem.
Yoga Poses for Kids with ADHD
When choosing poses, focus on ones that are either grounding to help with hyperactivity or require focused balance to aid attention.
|
Pose Name |
Key Benefit |
Why It Helps ADHD Kids |
Props Used |
|
1. Mountain Pose (Tadasana) |
Grounding & Posture |
Teaches stillness and how to stand strong and centered. It's the foundation for all other poses. |
Blocks, Curvature Plank, Yoga Mat |
|
2. Tree Pose (Vrksasana) |
Balance & Concentration |
Demands sustained, single-point focus. It’s challenging yet fun, directly training the attention span. |
Blocks and Yoga Mat |
|
3. Downward-Facing Dog (Adho Mukha Svanasana) |
Calming & Sensory Input |
An inversion (head below the heart) that is naturally calming. It provides deep, regulating sensory input through the arms and legs. |
Blocks, Slanting Plank, Yoga Mat |
|
4. Warrior II (Virabhadrasana II) |
Empowerment & Energy Release |
A strong, energetic pose that helps channel and release physical restlessness and build confidence. |
Triangular Blocks and Yoga Mat |
|
5. Child's Pose (Balasana) |
Rest & Self-Soothing |
The ultimate quiet time pose. It’s a safe, comforting position for self-regulation when a child feels overwhelmed or needs a break. |
Bolster, Yoga Mat and Yoga Blanket |
Breathing Exercises for ADHD Kids
Pranayama, or breathing exercises, are perhaps the best way to relax the nervous system. Make them short, fun, and easy to practice.
1. Breathing through Your Belly (Balloon Breath)
How to do it: Make the child lie on the back. Put a small, soft thing on their belly, like a plush animal or a beanbag.
Tell them to take a deep breath and believe that their stomach is a balloon filling up with air (the toy rises). Next, let out a slow breath and watch the balloon go down (the toy goes down).
Goal: This makes you breathe deeply from your diaphragm, which reduces your heart rate and soothes your stress response.
2. Bumblebee Breath (Bhamari Pranayama)
How to do it: Make sure your child is comfortable. Tell them to seal their mouths softly, cover their eyes with their fingers, and close their ears with their thumbs.
Tell them to take a deep inhale and then, when they breathe out, make a long, low "hmmmmm" sound like a bee.
Goal: The sound's vibration is very calming and stabilizing. It's a great way to use up extra energy.
3. Take 5 breaths
How to do it: Make the child put one hand out in front of them, with the palm facing them.
Use the pointer finger of your other hand to do this. Breathe in for four counts while tracing up the thumb and then breathe out for six counts while tracing down the thumb. Do this tracing method for each of your five fingers.
Goal: This combines a visual signal with breathing, giving it a strong and easy-to-remember way to calm yourself down that you can apply anywhere, including in class or before a test.
Tips for Practicing Yoga with ADHD Kids
You need to be patient, adaptable, and funny when you do yoga with a kid who has ADHD. Keep in mind that the purpose is not to be perfect, but to connect and keep things in order.
- Keep It Short and To the Point: A 45-minute organized session might be too long. Instead, plan two or three "movement breaks" during the day that last 10 to 15 minutes. Length isn't as important as consistency.
- Play a Game: Use themes, storylines, and made-up situations. "Now, let's be lions that roar and are strong – Lion Pose (Simhasana Pose) !" or "Okay, now we're going to space and floating around like an astronaut!" Corpse Pose (Savasana).
- Give them Freedom of Choice: Give your child some freedom. "Do you want to start with Tree Pose (Vrksasana) or Downward Dog (Adho Mukho Svanasana) ?" or "Let's do three poses. Which ones do you want to do?" Giving your child a voice will make them less likely to resist and more likely to get involved.
- Start with Savasana: A short (2-3 minute) break in Corpse Pose (Savasana) at the beginning of a session can help a child who is too excited become used to the exercise. Lying on their back with a comfortable blanket can help them feel more grounded and forget about all that happened before.
- Think about Sensory Needs: Try darkening the room if your kid is sensitive to light. If they like pressure, give them heavy blankets or pillows during the last rest. This is called deep pressure touch and can help the kid relax down.
Conclusion
Yoga for kids with ADHD is a great, natural way to learn. It teaches students how to utilize their bodies and breath to go from fidgety to peaceful and from unorganized to focused. This is not a cure; it's a way to learn more about your kid. By slowly and persistently teaching these skills to your child, you are giving them tools that will benefit them throughout their life. These skills will not only help with their ADHD symptoms, but they will also help them deal with problems with more awareness, confidence, and serenity.
