Every year, several thousands of children are diagnosed with Attention Deficit Hyperactivity Disorder (ADHD) and modern science has made tremendous breakthroughs in terms of medication and therapy. However, the traditional practice of Yoga should not be ignored as a component to manage symptoms of ADHD in children.

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Practising Yoga does not only help children improve the symptoms but also provides additional benefits to their health.

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In this blog, we delve deeper to understand how yoga works for treatment and the best type of yoga for ADHD.

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Yoga Poses for Children with ADHD: What are the benefits?

Yoga is highly beneficial for children, particularly those dealing with ADHD. It promotes calm, focus, physical activity, and relaxation. Introducing yoga into their routine can significantly aid in managing their condition while being enjoyable. Here are some key benefits:

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Better Focus and Increased Attention

A noteworthy study focused on children with ADHD revealed promising outcomes. When these children engaged in Kids' Yoga sessions twice a week, they experienced significant enhancements in the area of attention span and reaction time. Additionally, the controlled breathing exercises fostered an overall sense of calm and composure.

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Fosters Calm

Yoga brings a calming touch to ADHD. With special breathing and relaxation exercises like Pranayama, Yoga for children equips them with helpful tools for managing difficult moments better and not being consumed by them!

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Improved Relationships

Children grappling with ADHD often face challenges in aligning their physical and mental experiences and yoga helps in strengthening this connection. Through intentional movements, mindfulness, and relaxation, yoga boosts self-esteem and fosters better relationships with others.

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ADHD Yoga Poses for Children at Home

The following are yoga poses which can be practised easily at home by children to manage their symptoms:

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Downward-facing Dog Pose

Start on your hands and knees, like a dog getting ready to play.
Press your hands and feet firmly onto the mat.
Lift your hips towards the sky by straightening your legs and arms.
Make sure your back and arms are in a straight line.
Keep your neck relaxed and in line with your back.
Raise one leg, as if it's your tail. Have some fun: wiggle your raised leg like a wagging tail, stick out your tongue, or even let out a playful bark if you'd like!
Gently lower the raised leg and try the other side for balance.
Get creative: Spread your hands and feet apart to become a Dachshund. Enjoy the playful variations!

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Happy Baby Pose

You can begin the pose by lying on your back with your knees bent and feet flat on the ground.
Gently draw your knees towards your chest, allowing your legs to spread out comfortably.
Keep your knees pointed towards the floor.
Reach for the soles of your feet with your hands and gently bring them towards the sky by extending your arms.
When you have a comfortable hold on your feet, start swaying gently from side to side, like a content baby.

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Child’s Pose

Start by sitting on your heels with your feet flat on the floor.
Next, lean forward and allow your torso to rest on your thighs.
Picture your arms as graceful snakes, gliding towards the top of the mat.
Stretch them out as far as feels comfortable.
Stay mindful of your breath and let yourself fully relax into the pose.

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Tree Pose

Begin by standing tall, your body like a sturdy tree with roots firmly planted.
Gently transfer your weight to your right foot, as if swaying in a gentle breeze.
Invite your left foot to dance, bending it and placing the sole against your right inner thigh. If the higher branch isn't reachable, rest it on the inner calf like a leaf finding a cosy spot.
Fix your gaze on a still point ahead and focus.
Allow your breath to flow like a gentle stream, holding this graceful pose for five to ten heartbeats. Then, like a breeze changing direction, switch to the other side.

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Cat-Cow Pose

Position yourself on hands and knees, hands directly below the shoulders, and knees aligned under the hips, finding a stable foundation.
As you exhale, gently curve your back upward, drawing the belly button towards the spine, like a cat stretching its back.
With each inhale, let your belly lower and your back gently arch, maintaining an open chest and lengthened neck.

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Relaxation Pose: Shavasana with a twist

Have your students lie flat on their stomachs.
Encourage them to visualise resting on a sandy beach with warm, soothing sand beneath them.
Begin with their toes and invite them to imagine a gentle wave washing over their feet, creating a pleasant tickling sensation before receding into the ocean.
Next, instruct them to tense the muscles in their feet for five seconds and then release.
Continue this exercise with the legs, arms, and shoulders, guiding them to alternate between tension and relaxation for each body part.
Conclude with the muscles in their face. They can either make a silly face or flash a big, cheerful smile.
Guide them to return to a relaxed facial expression, concluding the imagery.

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Disclaimer: While yoga offers valuable benefits, it should not be considered a standalone treatment for ADHD. It is crucial to consult a qualified medical professional for a comprehensive treatment plan, which may encompass a combination of medication, therapy, yoga, and lifestyle adjustments.

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Final Word

Yoga offers incredible benefits, and we highly recommend setting aside some time in your busy schedule to practise these poses with your child. We understand that navigating the treatment of ADHD can be very stressful and challenging. That's why we suggest joining the practice alongside your child; it can serve as an effective stress reliever for both of you and will enhance the relationship with your child.

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If you find yourself unsure about the best treatment plan for ADHD or whom to consult, we've got you covered. You can schedule a consultation with our experienced doctors right from the comfort of your own home. Start the holistic journey towards helping your child live their best life. Let's connect below to get you started!

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Reach out to Rocket Health today to embark on this holistic journey toward supporting your child's mental health and overall well-being.

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References

Gunaseelan, L., Vanama, M. S., Abdi, F., Qureshi, A., Siddiqua, A., & Hamid, M. a. B. (2021b). Yoga for the management of Attention-Deficit/Hyperactivity Disorder. Cureus. https://doi.org/10.7759/cureus.20466

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Martin, L. (2021b, September 30). Can yoga help people with ADHD? https://www.medicalnewstoday.com/articles/adhd-yoga#poses-for-children

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Bendotti, M. (2023, November 24). Kids Yoga for ADHD: How it Helps & 5 Fun Exercises for calm & Focus - Arhanta Yoga. Arhanta Yoga Ashrams. https://www.arhantayoga.org/blog/kids-yoga-for-adhd/#:~:text=This%20relaxing%20kids%20yoga%20pose,knees%20pointing%20to%20the%20floor.

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Gonzalez, N. A., Sakhamuri, N., Athiyaman, S., Randhi, B., Gutlapalli, S. D., Pu, J., Zaidi, M. F., Patel, M., Atluri, L. M., & Franchini, A. P. A. (2023). A Systematic Review of Yoga and Meditation for Attention-Deficit/Hyperactivity Disorder in Children. Cureus. https://doi.org/10.7759/cureus.36143

ADHD Treatment: Yoga Poses that Can Help Children