Last updated:

February 8, 2024


 min read

Yoga poses that can help teens with ADHD

Explore a series of yoga poses tailored for teens with ADHD to incorporate into their at-home routine, offering a pathway towards better management of their symptoms and promoting overall well-being.


Many children diagnosed with ADHD continue to grapple with its symptoms due to the transition into their teenage years. Adolescence, with its own set of difficulties and changes, can be especially difficult for teenagers with ADHD. 

Managing their symptoms alongside the regular challenges of adolescence adds extra complexity for teens with ADHD. Our ancient practice of Yoga proves to be a valuable resource to help manage the symptoms of ADHD along with other standardised treatment processes.


In this blog, we explore a series of poses tailored for teens with ADHD to incorporate into their at-home routine. These poses offer a pathway towards better management of their condition, ultimately leading to a more enriching and fulfilling life.

Is Yoga enough for the treatment of teens with ADHD?

While Yoga helps to manage the symptoms better, it is not a standalone option for the treatment of ADHD. Finding the most effective approach to help teens with ADHD often involves a combination of medication and behaviour therapy.

One commonly prescribed option is stimulant medications, which can enhance alertness and improve performance in school.

In addition to medications, alternative treatments like specialised diets, supplements, parent coaching, memory training, and neurofeedback can also be considered. 

Make sure to talk openly with your healthcare provider about your teen's treatment plan. This way, it can be tailored exactly to their needs. And always remember, never start or stop any medication without consulting a doctor first. 

Yoga Poses for ADHD Teen

Tree Pose - Vrikshasana

  • Begin by standing tall, like a strong, rooted tree.
  • Raise your arms towards the sky, finding your centre of balance.
  • Lift one leg, gently placing your foot on your inner thigh, creating a stable foundation.
  • Find your focal point, a spot that helps you maintain balance.
  • Hold this position, feeling the strength in your standing leg and the gentle sway in your extended one.
  • Take a deep breath and let it out slowly and repeat this 4-5 times.

Cat-Cow Pose - Bitilasana Marjaryasana

  • Come to your hands and knees, like a curious four-legged friend exploring its surroundings.
  • Arch your back upward, like a playful cat stretching its spine.
  • Gently tuck your chin towards your chest, gazing at your belly.
  • Then, dip your back down, forming a gentle U-shape.
  • Lift your head gently and gaze towards the ceiling.
  • Move slowly, allowing your breath to guide the flow. Take a full minute to transition between positions.

Downward-Facing Dog - Adho Mukha Shvanasana

  • Begin in a plank position, then lift your hips towards the sky, creating an inverted V-shape.
  • Spread your palms wider than your shoulders for stability.
  • Stand with your feet about hip-width apart, and gently press them towards the floor for a stable foundation.
  • Allow your head to hang freely, gazing towards your feet.
  • Feel the gentle pull along your spine, creating a calming triangular form.
  • Hold for a few breaths, repeating at least 10 times.

Cobra Pose (Modified) - Bhujangasana

  • Begin by lying on your stomach, palms flat on the ground near your shoulders.
  • Gently lift your upper body, keeping your lower body and palms grounded.
  • Imagine you're a rising cobra, lifting your gaze towards the sky.
  • Feel the stretch along your spine as you breathe deeply.
  • Hold for 10-20 seconds, exhaling slowly. Repeat 4-5 times.

Warrior II (Virabhadrasana II)

  • For this pose, start in a standing position with your feet wide apart.
  • Turn your right foot out by 90 degrees and your left foot in slightly.
  • Bend your right knee over your ankle, keeping your left leg straight.
  • Extend your arms parallel to the ground, with your gaze over your right hand.
  • This pose builds strength and stability, promoting a sense of grounding and focus.

Child's Pose (Balasana)

  • Start on all fours, aligning your wrists with your shoulders and your knees with your hips.
  • Gradually ease your hips back towards your heels, creating a gentle stretch in your lower back and hips.
  • Extend your arms forward, lowering your hands to the ground. Feel the lengthening of your spine.
  • Rest your forehead on the mat, allowing your neck and shoulders to relax completely.
  • Breathe deeply, focusing on inhaling and exhaling slowly to release any tension in your body.
  • Feel the comforting support of the floor beneath you, grounding you in a sense of calmness.

Savasana Pose, Variation

  • Start by lying on your side, finding a comfortable position that allows your body to fully relax.
  • Let your arms rest gently beside your body, maintaining a slight bend in your knees for a natural and cosy posture.
  • Support your head by placing a soft pillow beneath it, ensuring it provides just the right amount of support.
  • Allow the muscles in your face to soften, and gently close your eyes.
  • Direct your attention to your breath, tuning in to the natural rhythm of inhales and exhales.
  • Stay in this soothing pose for several minutes, allowing any tension to melt away as you embrace a profound sense of calm.

Mindfulness and Breathing Exercises for ADHD

In addition to Yoga, practising mindfulness and deep breathing exercises can be transformative for teens with ADHD.

Mindfulness and breathing exercises are closely related to yoga, as they form integral components of its practice. Yoga emphasizes the connection between the mind and body, and mindfulness techniques, such as focusing on the breath, help practitioners cultivate present moment awareness. Breathing exercises, known as pranayama in yoga, are used to regulate the breath, calm the mind, and enhance overall well-being, facilitating a deeper experience of mindfulness during yoga practice.These techniques help cultivate self-awareness and emotional regulation. 

Encourage your teen to set aside a few minutes each day for mindful activities like meditation or guided breathing exercises. These practices can empower them with valuable tools to navigate moments of hyperactivity or impulsivity. 

Final Word 

Navigating ADHD can be a tough journey for both teens and their parents. Remember, you're not alone. Engaging with support groups of individuals facing similar challenges can provide invaluable connections and our community CancelStigma is always there for you!

Our team of expert doctors is here to create a personalised treatment plan just for you. If you're feeling unsure about the next steps, contact us.

Schedule an online consultation with us today and let's work together towards a healthier future. 


ADHD: 4 yoga asanas for people with ADHD. (n.d.-c).

Martin, L. (2021d, September 30). Can yoga help people with ADHD?

ADHD in teens. (2008, September 16). WebMD.