Attention Deficit Hyperactivity Disorder (ADHD) is a neurodevelopmental disorder that affects millions of children worldwide. Children with ADHD often struggle with hyperactivity, impulsiveness, and difficulty focusing. While traditional treatments such as medication and therapy can be effective, alternative therapies like yoga may also be helpful in managing symptoms.
How does Yoga help Children with ADHD? Studies have shown that regular yoga practice can help children with ADHD in several ways: (1,2,3)
1. Improves Attention and Concentration: Yoga helps children develop mindfulness, which is the ability to stay present in the moment and pay attention to their thoughts and surroundings. This helps to improve attention and concentration, which are often challenging for children with ADHD. 2. Reduces Stress and Anxiety: Yoga has been shown to have a calming effect on the mind and body. Children with ADHD often struggle with anxiety and stress, and practicing yoga can help them manage these symptoms. 3. Improves Physical Fitness: Yoga helps improve physical fitness, strength, and flexibility, which can be especially beneficial for children with ADHD who may be more active than their peers. 4. Encourages Self-Regulation: Yoga helps children develop self-regulation, which is the ability to control their thoughts and emotions. This can be especially beneficial for children with ADHD who may struggle with impulsiveness and hyperactivity.
Getting Started with Yoga for Children with ADHD Here are a few tips to help you get started with yoga for children with ADHD:
1. Start Slow: Begin with a simple yoga practice, such as a few basic postures and breathing exercises. As your child becomes more comfortable with yoga, you can gradually increase the difficulty of the practice. 2. Make it Fun: Children with ADHD are often more likely to stick with an activity if they find it enjoyable. Incorporate fun elements, such as music or games, into your yoga practice to keep your child engaged. 3. Keep it Short: Children with ADHD often have short attention spans, so it's important to keep your yoga practice short and sweet. Start with 5-10 minutes and gradually increase the duration as your child becomes more comfortable with yoga. 4. Find a Yoga Teacher: Consider finding a yoga teacher who has experience working with children with ADHD. They can help customize a practice that is appropriate for your child and provide guidance and support along the way.
Yoga poses for children with ADHD:
Easy Pose
Cat-Cow Stretch
Downward-Facing Dog
Warrior I Pose
Child's Pose
Corpse Pose
Eagle Pose
Tree Pose
Crocodile Pose
Camel Pose
Lion Pose
Cobra Pose
Asanas indicated above can enhance either focus, reduce aggression, ease anxiety, or improve self-esteem. Additionally, they offer various benefits which can aid in managing ADHD symptoms such as improving balance, concentration, calming the mind, increasing confidence, and promoting emotional stability.(4)
In conclusion, yoga is a safe and effective alternative therapy for children with ADHD. Regular yoga practice can help improve attention and concentration, reduce stress and anxiety, improve physical fitness, and encourage self-regulation. So, if you have a child with ADHD, consider incorporating yoga into their daily routine and see the difference it can make!
References:
(1) Chung-Ju Huang et. al., Effects of an 8-week yoga program on sustained attention and discrimination function in children with attention deficit hyperactivity disorder PeerJ. 2017; 5: e2883.
(2) Julie B Schweitzer et. al., The Effects of Yoga on Attention, Impulsivity and Hyperactivity in Pre-school Age Children with ADHD Symptoms J Dev Behav Pediatr. 2018 Apr; 39(3): 200–209.
(3) Florian A. Enge et. al., 12 Weeks of Kindergarten-Based Yoga Practice Increases Visual Attention, Visual-Motor Precision and Decreases Behavior of Inattention and Hyperactivity in 5-Year-Old Children Front Psychol. 2019; 10: 796.
(4) Muhammad A Hamid et. al., Yoga for the Management of Attention-Deficit/Hyperactivity Disorder Cureus. 2021 Dec; 13(12): e20466.
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