Yoga for ADHD: Can yoga really be an ally against ADHD symptoms? The hectic pace of everyday life can be particularly challenging for people with attention deficit hyperactivity disorder (ADHD). Difficulty concentrating, hyperactivity, impulsiveness, and emotional coping are just some of the symptoms that can negatively affect the daily lives of people with ADHD. One well-known method that can prove to be a valuable ally in the fight against these symptoms is yoga.
In this article, we will examine how yoga can be used to manage ADHD symptoms by analyzing the most suitable positions and breathing techniques and exploring the resulting benefits.
The best yoga exercises for ADHD
Yoga for ADHD, a millennia-old practice that combines physical, mental, and breathing exercises, is an important tool for managing ADHD in both adults and children. Numerous scientific studies, including one conducted by a professor at the University of Toronto on a nine-year-old child with ADHD, demonstrate the benefits of this discipline in combating the symptoms of the disorder.
As shown in the case study, the child in question participated in a daily online yoga program that replaced medication therapy. The results achieved suggest that yoga can be a valuable supplement to traditional therapies by offering a holistic and natural approach to managing ADHD symptoms.
Some yoga positions (asanas) seem to be particularly suitable for people with ADHD, as they promote concentration, relaxation, and stress management.
Yoga-Positionen für die Konzentration bei ADHS
The following yoga poses are particularly suitable for promoting concentration and attention, especially for people with ADHD.
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- Garudasana (Eagle Pose): promotes concentration, attention, and coordination of the eye muscles.
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- Vrikshasana (Baum-Position): erfordert Konzentration, um das Gleichgewicht zu halten, und stärkt das Selbstvertrauen.
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- Vrischikasana (Scorpion Pose): can promote concentration and balance and boost self-confidence.
Yoga-Positionen gegen die Hyperaktivität bei ADHS
The following yoga positions are particularly recommended for reducing hyperactivity in ADHD.
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- Bhekasana (Frog Pose): provides a quick burst of energy and helps release pent-up energy, counteracting restlessness and hyperactivity.
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- Tittibhasana (Firefly Pose): can have a calming effect. This pose is advanced and requires considerable upper body strength.
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- Kapotasana (Pigeon Pose): helps to relax a restless mind.
Yoga positions to combat anxiety in ADHD
The following yoga positions are recommended to promote relaxation and combat anxiety, especially in cases of ADHD.
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- Kurmasana (Turtle Pose): promotes feelings of security and calm by imagining a protective shell.
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- Dragonfly position: can promote patience, emotional stability, and calmness before bedtime.
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- Savasana (corpse pose): a deeply relaxing pose that promotes overall calmness.
Yoga poses for self-esteem in ADHD
Finally, the following yoga poses focus on self-esteem and promote its development.
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- Ustrasana (Camel Pose): improves posture and promotes an upright and confident posture.
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- Simhasana (Lion Pose): invigorates the body and mind, boosts self-confidence and communication skills, and helps to overcome fear.
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- Bhujangasana (Cobra Pose): maintains spinal health, improves communication between the brain and body by tightening the nerves, and can promote feelings of strength and power.
It is important to emphasize that the selection of the most suitable yoga positions should be adapted to one’s own needs and abilities. It is recommended to start with simple positions and gradually increase the difficulty, always under the guidance of a qualified teacher.
Breathing techniques for yoga for ADHD
Die Yoga-Atmung (Pranayama) ist ein wesentlicher Bestandteil der Yoga-Praxis und kann ADHS-Betroffenen erhebliche Vorteile bringen. Die mit Yoga praktizierten Atemtechniken können auf verschiedene Art und Weise für Verbesserungen sorgen, darunter die folgenden.
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- Slowing of the heart rate and blood pressure: This promotes relaxation of the body and mind and reduces anxiety and restlessness.
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- Increased oxygen supply to the brain: This improves concentration, memory, and cognitive abilities.
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- Promoting mindfulness in the present moment: Mindful breathing helps to focus attention on the breath and distract it from negative thoughts and worries.
Some yoga breathing techniques that are particularly useful for people with ADHD include:
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- Kapalbhati: eine energetisierende Atmung, die hilft, den Geist zu reinigen und die Konzentration zu verbessern;
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- Anuloma Viloma: alternating breathing that helps balance the right and left sides of the body and mind and promotes calmness and mental clarity;
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- Bhastrika: a bellows-like breathing technique that helps to energize the body and mind and increase alertness and concentration.
The benefits of yoga for ADHD
Various scientific studies have shown that yoga can have numerous benefits for people with ADHD, including the following.
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- Improved attention span and concentration: Yoga helps develop mindfulness and the ability to focus.
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- Reduction of hyperactivity and impulsiveness: Yoga positions (asanas) and breathing (pranayama) promote relaxation and control of the body and help to reduce restlessness and impulsiveness.
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- Improved emotional coping: Yoga helps develop the ability to recognize and accept one’s emotions and teaches healthy strategies for dealing with them. This can lead to a reduction in anxiety, stress, anger, and frustration.
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- Increased self-esteem: Achieving the goals set during yoga practice, even if they are small, can boost self-esteem and self-confidence. In addition, yoga promotes self-acceptance and acceptance of one’s own body.
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- Improved sleep: Yoga practice can promote more restful sleep by reducing insomnia and nighttime awakenings.
- Improved quality of life: Overall, yoga can improve the quality of life for people with ADHD by helping them manage the symptoms of the disorder and lead a calmer and more mindful life.
Yoga for ADHD as an ally in managing symptoms
Yoga cannot claim to be a definitive cure for ADHD, but it can certainly be a valuable ally in managing symptoms and improving the quality of life for those affected. As we have seen, integrating yoga practice into traditional therapies can bring numerous benefits, including improved concentration, better emotional coping, deeper self-awareness, and increased self-esteem.
However, it is important to note that thoroughly understanding your own ADHD symptoms is the first step toward effective management. The ADHD clinic GAM Medical specializes in identifying and managing ADHD symptoms; with their knowledge, you can open the doors to a world of possibilities and begin a journey that will lead you to a calmer and more fulfilling life.
Don’t wait, start your journey to a calmer life and discover the symptoms of ADHD!
