10 Yoga Poses to Improve Focus & Attention in Children with ADHD

Children with ADHD often struggle with focus, high energy levels, and emotional regulation, and these challenges can often feel overwhelming for parents and caregivers alike. While medication and psychotherapy are often part of a treatment plan, many families are also turning to yoga for ADHD as a holistic, supportive solution. Rooted in mindfulness and gentle movement, yoga provides practical tools to enhance attention, reduce impulsivity, and promote emotional balance.

Continue reading to discover the science-backed benefits of yoga for kids with ADHD, ten engaging poses to boost focus and relaxation, and learn how to adapt practices for different age groups. Whether you're a parent, teacher, or therapist, these expert-approved strategies can help your child thrive—both on and off the mat.

Understanding ADHD & The Role of Yoga

Attention Deficit Hyperactivity Disorder (ADHD) is a common neurodevelopmental condition that can affect children and adults alike. While there’s no single known cause of ADHD, it is believed to stem from a mix of genetic, neurological, and environmental factors. It typically becomes noticeable in early childhood and is usually diagnosed by age 7.

Symptoms in children may include:

• Difficulty following instructions or staying focused 
• Impulsive behaviour and frequently interrupting
• Appearing forgetful, disorganized, or restless
• Have difficulty sitting still or waiting their turn

It’s important to remember that ADHD is not a reflection of intelligence or effort. Many children with ADHD are exceptionally bright and creative—they simply need the right support to channel their energy and attention productively. Yoga for ADHD is one such tool that can help develop focus and emotional control and effectively manage the symptoms of ADHD in children. 

Benefits of Yoga for Children with ADHD

Research suggests that yoga can be a powerful tool to complement ADHD treatment. It offers a natural way to support children with ADHD, helping them improve focus, regulate emotions, and reduce anxiety. Key benefits include:

• Improves Focus and Attention: Mindful movement and breath awareness strengthen concentration skills by training the brain to pause and refocus.
• Reduces Hyperactivity and Impulsivity: Yoga sequences promote body awareness and self-control, helping kids learn to slow down and move with intention.
• Enhances Emotional Regulation: Breathing techniques and calming poses give children tools to manage frustration, anxiety, or emotional outbursts.
• Builds Confidence and Self-Esteem: Mastering poses—no matter how simple—can boost a child’s sense of accomplishment and personal growth.
• Promotes Better Sleep and Relaxation: Yoga Nidra and other styles like Yin, Restorative, and Slow Flow Yoga can help calm the nervous system, making bedtime transitions easier and more peaceful.

Yoga’s blend of physical movement and inner stillness supports both brain and body, making it especially valuable for ADHD management. Over time, consistent practice helps children feel more in control of their bodies, minds, and emotions.

10 Yoga Poses for Children with ADHD

Here are 10 effective yoga poses that support focus, calmness, and body awareness in children with ADHD. Each pose is beginner-friendly and can be modified for age and ability:

1. Tree Pose
2. Child’s Pose
3. Mountain Pose
4. Downward Dog Pose
5. Butterfly Pose
6. Cat-Cow Pose
7. Seated Forward Bend
8. Warrior II Pose
9. Bridge Pose
10. Corpse Pose

1. Tree Pose (Vrikshasana)

Improves balance and concentration while teaching children how to center their attention.

1. Stand tall with feet together.
2. Shift weight onto the left foot.
3. Place the sole of the right foot on the left thigh or calf (not on the knee).
4. Bring palms together at the chest or extend arms overhead.
5. Focus on a point in front of you and hold for 3–5 breaths.
6. Switch sides.

Modifications:

• Hold a wall or chair for stability.
• Rest the foot on the ankle if balance is a challenge.

2. Child’s Pose (Balasana)

Calms the nervous system and provides a safe, soothing posture for emotional grounding.

1. Kneel on the mat with big toes touching and knees apart.
2. Sit back on your heels and stretch your arms forward.
3. Lower the chest between the thighs and rest the forehead on the mat.
4. Breathe slowly and stay for 5–10 breaths.

Modifications:

• Use a pillow under the chest.
• Place a folded blanket under the hips if the knees are tight.

3. Mountain Pose (Tadasana)

Promotes body awareness and stillness, ideal for building attention and mindfulness.

1. Stand with feet hip-width apart.
2. Distribute the weight evenly, arms at your sides.
   
3. Engage the thighs and lift the chest.
4. Reach arms overhead or keep them by the sides.
5. Hold for 5–7 breaths.

Modifications:

• Use visual markers (like a yoga dot) to help focus.
• Practice against a wall for posture alignment.

4. Downward Dog (Adho Mukha Svanasana)

Releases excess energy and boosts blood flow to the brain for enhanced alertness.

1. Start on hands and knees.
2. Tuck the toes and lift the hips up and back.
3. Straighten legs and form an inverted "V".
4. Keep your hands shoulder-width and feet hip-width.
5. Breathe deeply and hold for 5–10 breaths.

Modifications:

• Bend knees slightly to ease the hamstring stretch.
• Use a block under the hands if the wrists are tight.

5. Butterfly Pose (Baddha Konasana)

Encourages mindfulness and opens the hips—great for releasing tension.

1. Sit with the soles of the feet touching.
2. Let the knees fall gently toward the ground.
3. Hold the feet or ankles and sit up tall.
4. Gently flap the knees like butterfly wings (optional).
5. Hold for 5–8 breaths.

Modifications:

• Place cushions under each knee for support.
• Do the pose near a wall for back support.

6. Cat-Cow Pose (Marjaryasana-Bitilasana)

Improves motor coordination and provides a soothing rhythm for calming restless energy.

1. Start on the hands and knees, shoulders over the wrists, and hips over the knees.
2. Inhale and arch the back, lifting the chest and tailbone (Cow Pose).
3. Exhale and round the spine, tucking the chin to the chest (Cat Pose).
   
4. Move slowly with each breath for 5–10 cycles.

Modifications:

• Use a folded blanket under your knees for comfort.
• Add sound cues (“moo” for cow, “meow” for cat) for young children.

7. Seated Forward Bend (Paschimottanasana)

Encourages introspection and soothes the mind, reducing overstimulation.

1. Sit with the legs extended straight ahead.
2. Inhale, stretch arms overhead to lengthen spine.
3. Exhale, hinge at the hips, and fold forward, reaching for feet or shins.
4. Hold for 5–8 breaths without forcing the stretch.

Modifications:

• Place a cushion or rolled blanket under the knees.
• Use a strap around the feet for support.

8. Warrior II Pose (Virabhadrasana II)

Builds strength and self-confidence while enhancing body awareness.

1. Stand with your feet wide apart.
2. Turn the right foot out, left foot slightly in.
3. Bend the right knee, keeping it over the ankle.
4. Stretch your arms out to the sides, gaze over your right hand.
5. Hold for 5 breaths, then switch sides.

Modifications:

• Shorten the stance for better balance.
• Practice near a wall for safety and support.

9. Bridge Pose (Setu Bandhasana)

Eases anxiety and tension while gently stimulating the nervous system.

1. Lie on your back, knees bent, feet flat, and hip-width apart.
2. Press into the feet and lift the hips toward the ceiling.
3. Clasp hands under your back (optional).
4. Hold for 5–7 breaths, then lower slowly.

Modifications:

• Place a block or cushion under the sacrum for a supported version.
• Rest arms at the sides if clasping is difficult.

10. Corpse Pose (Savasana)

Promotes deep relaxation and helps integrate the calming effects of the practice.

1. Lie flat on your back, legs extended, arms by your sides.
2. Close your eyes and take slow, deep breaths.
3. Scan the body and release any tension.
4. Rest for 3–5 minutes.

Modifications:

• Place a blanket under the knees for lower back comfort.
• For young children, use a guided story or breathing buddy on the belly.

Age-Specific Modifications for Children with ADHD

Children with ADHD benefit most from yoga when the practice is matched to their developmental stage. Here’s how to adapt yoga sessions to meet the needs of different age groups:

By tailoring yoga to a child’s age, caregivers can better support their focus, emotional health, and engagement. 

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Best Type of Yoga for ADHD Children

Not all yoga styles are ideal for children with ADHD. Some practices may be too intense or structured, while others can offer the calming and focus-building benefits that children with ADHD need. Based on expert recommendations and real-world practice, here are the best types of yoga for ADHD:

• Hatha Yoga: This gentle, beginner-friendly style focuses on basic poses and controlled breathing. It provides structure without overwhelming children and is a great entry point for children with ADHD.
• Gentle Vinyasa Flow: For children who are naturally energetic or hyperactive, slow-paced Vinyasa can channel movement into sequences that improve coordination and attention while still allowing them to move.
• Restorative Yoga: Designed to soothe the nervous system, restorative yoga uses props and long-held poses. It's especially helpful for reducing hyperactivity and encouraging deep relaxation.

Styles to Avoid:

• Hot Yoga: The heat and intensity may overstimulate children with ADHD.
• Advanced Ashtanga or Power Yoga: These styles demand high levels of focus and physical control, which can be frustrating or unsafe for beginners or younger kids with ADHD.

Yoga for Kids with ADHD: Tips to Practice

Yoga can be a powerful self-regulation tool for children with ADHD when it's practiced with the right structure, environment, and expectations. Here are expert-approved strategies to make each session safe, effective, and engaging:

1. Build a Structured Routine: Children with ADHD thrive on predictability. Make sure each session starts with breathing, follows with movement, and ends with guided relaxation consisting of imagination. 
2. Focus on Consistency Over Duration: Short and regular sessions (10-15 minutes, 3-4 times a week) work best. Even 5-minute routines can make a difference, especially for younger kids.
3. Match the Practice to Their Age: Ensure age-appropriate poses and modifications like storytelling, journaling, or guided breathwork. 
4. Practice Safely: Consult your child’s healthcare provider before starting, keep sessions free of distractions, and use props for extra support and comfort. 
5. Avoid: Hot yoga or advanced routines, forcing stillness, ignoring fatigue or frustration cues.

Conclusion

Raising a child with ADHD comes with unique challenges—but also unique opportunities to explore holistic, empowering solutions. Yoga offers a simple, supportive, and effective way to help your child improve focus, manage energy, and build emotional resilience.

Whether you're just starting out or looking to deepen your child’s practice, remember: the goal isn’t perfection, but progress. Even short, playful sessions can have a big impact over time.

At MyYogaTeacher, our certified instructors specialize in working with children with ADHD. They provide personalized guidance to ensure each child feels seen, supported, and successful. Book a session and help your child harness the benefits of yoga!