Hyperactivity, high levels of anxiety, lack of concentration and Attention Deficit Hyperactivity Disorder are prevalent problems in the United States. Research on the effectiveness of mind-body interventions like yoga has shown promising results. Yoga can be a valuable tool for adults and children who are diagnosed with ADHD or experience symptoms of hyperactivity.
Hyperactivity
"The Parent's Hyperactivity Handbook" states that hyperactivity is defined as a child's general degree of activity as well as specific, repetitive movements. Children and adults who are hyperactive are often moving, fidgeting, rocking or constantly leaving their seat, whereas those diagnosed with ADHD display a combination of impulsiveness, inattention and hyperactivity with a frequency and intensity that negatively affects their interpersonal, educational and/or occupational functioning.
Yoga: The Mental Practice
A 2004 study published in the "Journal of Clinical Child Psychology and Psychiatry" revealed that family-oriented yoga meditation resulted in improvements in children's ADHD symptoms and child-parent relationships. The children experienced better sleep patterns, reduced anxiety and greater concentration. The parents reported feeling happier, reduced stress and a greater ability to manage their child's behavior.
Yoga: The Physical Practice
A 2005 study published in the "School Psychology Review" revealed that yoga videos could be a promising alternative or complement to behavioral and medical interventions that are commonly used with children with attention problems. The 30-minute yoga videos included deep breathing, physical postures and relaxation exercises led by an instructor. The elementary school children used the video twice a week for three weeks and found significant improvements in concentration, better task performance, improved self-esteem as well as reductions in stress and anxiety.
Considerations
Hyperactivity has a variety of causes related to food consumption, genetics, social dynamics and other environmental factors. Regardless of the degree of hyperactivity, yoga can be a powerful tool to calm your mind and draw your focus inward. The static postures require you to hold poses for several breaths while maintaining a sense of focus and peace. Vinyasa flow classes will teach your body how to move with your breath, which can cultivate greater body awareness.
Application
Incorporate the mental practice of yoga through meditation. Begin in a comfortable seated posture on a chair or cross-legged on the floor, close your eyes or focus on a soothing image. Elongate your spine by keeping a soft tone in your belly as you lift the sternum and softly draw the shoulder blades down the back. Inhale deeply through the nose as you expand your rib cage as if it were a small balloon; exhale slowly through the nose to deflate the imaginary balloon. Continue this breathing pattern for several breaths.
References
- "School Psychology Review"; Yoga as an Intervention for Children with Attention Problems; M Bray et al; Volume 34, Issue 3; 2005
- "Clinical Child Psychology and Psychiatry"; Sahaja Yoga Meditation as a Family Treatment Program for Children with Attention Deficit-Hyperactivity Disorder; Volume 9, Issue 4; 2004
- "The Parent's Hyperactivity Handbook: Helping the Fidgety Child"; David Paltin; 1993
