Yoga Therapy and ADHD: A Complementary Approach to Managing Symptoms

In this article, we explore the basics of ADHD and how yoga therapy can play a role in managing symptoms.

What Is ADHD?

Attention-Deficit/Hyperactivity Disorder (ADHD) is one of the most common neurodevelopmental disorders, typically diagnosed in childhood but often continuing into adolescence and adulthood. It is characterized by a consistent pattern of inattention, hyperactivity, and impulsivity that interferes with daily functioning or development. These behaviors go beyond occasional distractions or bursts of energy—they are persistent and occur in multiple settings such as school, home, work, and social environments. ADHD is considered a chronic condition that can impact various areas of life including academic performance, professional achievement, social relationships, and emotional well-being^1,2.

As of 2022, an estimated 7 million U.S. children aged 3–17 (11.4%) had been diagnosed with ADHD, reflecting a steady increase from previous years. Boys are more frequently diagnosed than girls, with 15% of boys having received a diagnosis compared to 8% of girls. ADHD diagnoses also vary across racial and ethnic groups, with Black and white children diagnosed at similar rates (12%), while Asian children had the lowest reported rate at 4%³.

Symptoms and the Three Main Types of ADHD

The core symptoms of ADHD fall into three categories: inattention, hyperactivity, and impulsivity. These symptoms manifest differently depending on the individual and often shift with age. Based on how symptoms present, ADHD is categorized into three main types:

1. Predominantly Inattentive Presentation – Marked by difficulty sustaining attention, frequent careless mistakes, forgetfulness, and trouble organizing tasks. Individuals may appear to be daydreaming or not listening.
2. Predominantly Hyperactive-Impulsive Presentation – Characterized by excessive movement, fidgeting, restlessness, and impulsive behaviors such as interrupting or blurting out answers.
3. Combined Presentation – A mix of both inattentive and hyperactive-impulsive symptoms, which must be present for at least six months and in multiple settings to meet the diagnostic criteria⁴.

Causes of ADHD

The exact cause of ADHD is still unknown, but research suggests it is likely the result of a combination of genetic, neurological, and environmental factors. ADHD tends to run in families, indicating a strong genetic component. Brain imaging studies show that children with ADHD often have structural differences in brain regions like the frontal lobes and caudate nucleus, which are involved in attention and impulse control. Environmental influences such as low birth weight, exposure to alcohol, tobacco, or lead during pregnancy, and high prenatal stress may also increase the risk. While no single gene or factor has been identified as the cause, these findings highlight the complexity of the disorder’s origins⁵.

ADHD in Children

ADHD is most diagnosed in school-aged children, often when symptoms such as difficulty sitting still, following instructions, or staying focused become disruptive in the classroom. According to recent data, an additional 1 million children were diagnosed with ADHD in 2022 compared to 2016, underscoring a growing awareness and identification of the condition. Without support, ADHD in children can negatively impact academic performance, self-esteem, and peer relationships. It may also increase the risk of injuries, social challenges, and family stress. Children with ADHD may benefit from accommodations and tailored approaches in educational environments to support learning and development⁶.

ADHD in Adults

While ADHD is often identified in childhood, many individuals continue to experience symptoms into adulthood—or may not be diagnosed until later in life. Adult ADHD may manifest as chronic disorganization, difficulty managing time, restlessness, poor self-regulation, and sensitivity to criticism. These challenges can affect performance in work environments, strain relationships, and impact mental and emotional health. Some adults may not realize they have ADHD until they seek support for long-standing challenges in their personal or professional lives. Understanding how ADHD presents in adulthood is essential for managing its effects across different areas of life⁷.

Rethinking ADHD Treatment: More Than Just Medication

For many years, the default assumption around managing ADHD has been medication—most often stimulants like methylphenidate or amphetamines. And while these medications can be effective for some people, they are not the only option. In fact, this belief—that medication is the only way to manage ADHD—is one of the most persistent misconceptions surrounding the disorder. Many parents worry about side effects, long-term use, or simply prefer a more holistic approach. Adults with ADHD, too, often seek alternatives or complements to pharmaceutical treatment—something that feels more empowering, sustainable, or rooted in lifestyle.

ADHD treatment is not one-size-fits-all. Alongside medication and behavioral therapy, complementary approaches such as yoga therapy and meditation are gaining traction as effective ways to help manage symptoms. These mind-body practices are now supported by a growing body of research showing real, measurable benefits for both children and adults with ADHD⁸.

The Basics of Yoga Therapy

Yoga therapy is a structured, intentional use of yoga practices to support mental, physical, and emotional health. It typically includes three key components:

• Physical Postures and Movement: Gentle movements designed to build balance, strength, and focus.
• Breathing Techniques: Controlled breathwork that calms the nervous system and enhances focus and memory.
• Meditation: Techniques that help train attention, reduce impulsivity, and improve self-awareness.

Yoga therapy is best experienced in one-on-one settings, but it can be done in small groups. Unlike a typical yoga class, yoga therapy is tailored to specific needs—such as managing symptoms of ADHD. For individuals with ADHD, these practices offer tools to help manage hyperactivity, inattention, emotional regulation, and stress response⁹.

Even if ADHD is well-managed with medication or complementary therapies, and a client wants to work on other health conditions such as anxiety, ADHD may impact learning style and ability to focus when learning yoga practices to manage anxiety. A qualified yoga therapist can take this into account when developing practices for each individual to ensure that the yoga practices are accessible and effective.

How Yoga Therapy Can Help Children With ADHD

Yoga therapy is especially promising as a complementary therapy for children with ADHD, who often struggle with concentration, impulsive behavior, and overstimulation. The physicality of yoga can provide a structured outlet for excess energy, while breathing and meditation practices offer tools for calming the mind and improving emotional control.

One case study described a nine-year-old child with combined-type ADHD who practiced yoga daily for six months. His symptoms—including impulsivity, difficulty staying seated, and forgetfulness—showed marked improvement. Teachers and parents reported better classroom focus, more completed homework, and overall improved behavior. His ADHD symptom score dropped significantly on follow-up assessments¹⁰.

In a randomized trial with 23 preschool-aged children, those who practiced yoga showed significant improvement in attention tasks compared to a control group. Children with more severe symptoms at baseline benefited the most, suggesting that yoga may be particularly useful for those facing the greatest challenges¹¹.

In addition to helping children self-regulate, yoga therapy can be done as a family, improving not just the child’s symptoms but also parent-child dynamics. When practicing with their child, parents can de-stress and reap the stress management benefits of yoga, while actively supporting their child’s development. This can strengthen emotional bonds and reduce overall household tension¹².

How Yoga Therapy Can Support Adults With ADHD

Adults with ADHD often face internalized challenges—racing thoughts, difficulty organizing, emotional overwhelm, and self-criticism. Yoga therapy and mindfulness-based practices can provide a grounding counterbalance.

Research shows that meditation, a component of yoga therapy, strengthens the prefrontal cortex, a part of the brain involved in focus, planning, and impulse control. It also increases dopamine levels—something that tends to be lower in individuals with ADHD. In one landmark study, adults who practiced mindfulness meditation weekly and followed a simple home routine reported better focus, lower anxiety, and improved emotional regulation¹³.

Interestingly, a 2017 survey found that over a third of adults with ADHD were using mindfulness meditation as part of their self-care toolkit, and about 40% rated it highly effective¹⁴ Beyond symptom relief, many also reported boosts in self-esteem and a reduction in stress—areas where adults with ADHD often struggle.

Complementary—Not Competing—Approaches

While yoga therapy and mindfulness are not replacements for medical care, they are increasingly recognized as powerful complements. Studies show that children and adults can benefit whether or not they are on medication. In some cases, yoga may allow for reduced dosages or fill in gaps where other treatments are inaccessible or ineffective.

Other non-medication strategies include cognitive behavioral therapy (CBT), executive function coaching, and behavioral parent training—all of which can work alongside yoga therapy to provide holistic support. When combined thoughtfully, these approaches empower individuals to manage ADHD symptoms with a toolkit tailored to their needs.

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Yoga Therapy Associates provides private yoga therapy for people looking to manage symptoms of chronic health conditions. Many of our clients identify as neurodivergent or are also diagnosed with ADHD. They appreciate how yoga practices are tailored to their individual needs and learning style, and that they don’t have to navigate group dynamics.

Learn more about yoga therapy, about our yoga therapists, or book your intake session.

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References

1. American Psychiatric Association. (2022). What is ADHD? Psychiatry.org. Retrieved April 23, 2025, from https://www.psychiatry.org/patients-families/adhd/what-is-adhd
2. National Institute of Mental Health. (2024). Attention-deficit/hyperactivity disorder (ADHD). U.S. Department of Health and Human Services, National Institutes of Health. Retrieved April 23, 2025, from https://www.nimh.nih.gov/health/topics/attention-deficit-hyperactivity-disorder-adhd
3. Centers for Disease Control and Prevention. (2023). Data and statistics about ADHD. National Center on Birth Defects and Developmental Disabilities. Retrieved April 23, 2025, from https://www.cdc.gov/adhd/data/index.html
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8. CHADD. (2019). Mindfulness, meditation, and yoga as treatments for ADHD. Attention Magazine. Retrieved April 23, 2025, from https://chadd.org/attention-article/mindfulness-meditation-and-yoga-as-treatments-for-adhd/
9. Gunaseelan, L., Vanama, M. S., Abdi, F., Qureshi, A., Siddiqua, A., & Hamid, M. A. (2021). Yoga for the Management of Attention-Deficit/Hyperactivity Disorder. Cureus, 13(12), e20466. https://doi.org/10.7759/cureus.20466
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13. Levine, H. (2024). ADHD, mindfulness, meditation, and yoga. WebMD. Retrieved April 23, 2025, from https://www.webmd.com/add-adhd/adhd-mindfulness-meditation-yoga
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