Introduction:
ADHD is a psychological condition seen to exist commonly in children and adults that is often overlooked. This condition originates in children or adolescents due to a lack of attention from parents or other family members, which over time gets sedimented without withering away, affecting the child’s mental health and influencing their lifestyle and habits. These habits and types of behavior get carried away and are seen to linger over time, putting the individuals under more pressure, stress, or hyperactivity. In order to prevent this, yoga plays an important role in calming a person’s behavior and mind, putting them in a relaxed state, and balancing their behavior. So it is important to consistently perform these yoga forms to balance the mind and bring calm.
What Is ADHD?
ADHD is also known as attention deficit hyperactivity disorder. This condition is one of the most prevalent mental conditions affecting children and is characterized by a lack of attention or concentration, impulsive behavior, etc. ADHD can be a chronic, persistent disorder that has a lingering effect on the individual, having an impact on their life and influencing their behavioral outcome. Attention deficit hyperactivity disorder, or ADHD, can affect them, leading to low self esteem especially in a social crowd. Reports show an estimate of the global incidence of ADHD among 8.4 percent of children and 2.5 percent of adults to be prevalent.
The symptoms of ADHD are first seen commonly among children in school due to being troublesome in class or completing school work. However, the incidence rate is seen commonly among both male and female children, although boys tend to be more hyperactive while girls tend to be more inactive. According to the clinical symptoms, there are three types of ADHD present, and they are:
- Predominantly hyperactive.
- Predominantly inactive.
- Combined presentation.
Where the diagnosis is based on the symptoms and duration of the condition over more than six months of time. Yet ADHD can be diagnosed at any age group of adults, beginning in childhood.
What Are the Symptoms of ADHD?
The symptoms of ADHD can be discussed based on the type a person shows, and they are:
- Predominantly Hyperactive: People classified as predominantly hyperactive always tend to show extreme emotions of energy in all the normal activities they perform. Their characteristic traits are:
- Squirms in seats.
- Fidgeting hands or feet.
- Inability to sit in one palace at work or class room.
- Always motor driven.
- Talks a lot.
- Impatient.
- Intruding.
- Inability to calmly do leisurely activities.
- Predominantly Inactive: The characteristic features of people who are predominantly inactive are:
- Problems focusing on work or activities.
- More potential to make silly mistakes.
- Inability to pay close attention to the work or class.
- Lack of concentration while someone is speaking.
- Mostly disoriented and has a problem in organizing work and tasks.
- Very easily distracted.
- Finds it difficult to or dislikes filling forms.
- Easilys forgets things or daily tasks.
- Often misplaces or loses things.
- Combined Presentation: The clinical symptoms of combined presentation ADHD are that they show a combination of all these symptoms in both children and adults , that is often diagnosed by primary care providers or mental health providers.
ADHD is often a single condition that may be misinterpreted with conditions like mood disorders, head injury, substance usage, thyroid conditions, anxiety etc ; or may coexist with prevalent conditions like anxiety disorders or conduct disorders etc.
What Are the Effects of Yoga on ADHD?
The effect of yoga on people with ADHD was evaluated by conducting studies with a group of children showing symptoms of ADHD. The results of the studies showed a definite improvement in the neuro-chemical expressions and cognitive functioning of the children. Although the exact or definite results are not clear, it is seen that the exercises associated with yoga, which comprise breathing techniques, balancing the body, orientation of the posture, and orientation of the mind, enhance concentration while interfering with and improvising on the control and attention of people with ADHD.
What Are the Yoga Poses for ADHD?
The yoga poses are beneficial for people with ADHD as they promote mindful habits by increasing one's focus and pushing oneself on the calmer edge. The yogas that benefit people with ADHD are:
Bhujangasana or Cobra Pose: This asana is done by the following steps:
- Lying on the mat or ground with a face facing the floor.
- Both the hands are placed forward in front, along the side of the body, with palms pressing the floor and body balancing in the palms.
- While the toes and legs lie flat on the sheet.
- The position is held by looking forward or upward holding for around ten to 20 seconds and this is repeated four to five times.
Bitilasana Marjaryasana or Cat - Cow Pose:
- This asana is performed by getting down on four legs mimicking an animal pose.
- Then the body is lifted upwards in the form of a mountain, where alongside the face and torso is bent inward towards the body.
- The pose is then reversed by forming a “U” shape with the back while the head is faced in the direction of the ceiling.
- This exercise is performed at a very slow pace and is repeated four to five times.
Vrikshasana or Tree Pose: This form is done by standing straight like a tree with the arms held upwards facing towards the ceiling. The foot is lifted alternately by placing one foot on the thigh followed by one after the other. The foot can go as high as it is achievable on an ideal note. The hand is held in a position of 30 seconds for four to five times.
Adho Mukha Svanasana or Downward Facing Dog: This pose is done by laying flat on the floor or coming in the animal pose with knees and palm facing the ground. Now arms outstretched alongside with the legs forming a mountain pose, while the face facing downwards towards the floor. This pose is held for a few seconds followed by a repetition of ten sets.
What Are the Benefits of Performing Yoga with ADHD?
The benefits of yoga for people with ADHD include:
- Visibly reduces hyperactivity.
- Balances stress levels in people showing symptoms of ADHD.
- Helps in orientation.
- Relieves headaches related to stress.
- Provides a feeling of calm in the body.
- Improves mental health.
Conclusion:
The exercises associated with yoga show a very promising, efficient, and cost-effective treatment with low risk and long term benefits in improving functional and cognitive traits in people with ADHD. Hence, these yoga practices are performed since childhood as a functional habit or practice to reduce the effects of ADHD and its influence on functional characteristics. Performing these exercises provides a sense of calm and control over oneself, helping one to orient themselves and improve their concentration and function.
