Using Yoga to Manage ADD
By Jennifer Koretsky
Exercise is a powerful tool for ADD management. Medical
professionals recommend that adults get at least 30 minutes of aerobic
exercise (such as running or biking) 3-5 times per week to improve
their general health. For ADDers, this type of exercise is particularly
beneficial, because it may balance production of neurotransmitters
and reduce stress levels.
Another form of exercise that ADDers are finding valuable
is yoga. When practiced regularly, yoga offers numerous health benefits,
such as increased strength and flexibility, and decreased blood pressure
and cholesterol levels. However, the greater benefits of yoga are
arguably the psychological ones. Yoga combines physical activity with
self-awareness, which promotes a mind-body connection that many ADDers
lack.
When ADDers report challenges with impulsivity and
hyperactivity, they often describe feeling like they don’t have control
over their own bodies. They find themselves speaking before thinking
their thoughts through, and often regret their words. They constantly
fidget, unaware that their bubbling energy can be disruptive to others
in work and social situations. And they feel as if they simply cannot
stop the whirlwind of thoughts spinning in their heads.
Yoga can help ADDers learn how to forge a mind-body
connection that promotes self-awareness and self-control. Yoga practitioners
are taught deep breathing and relaxation techniques that help center
the mind in the present moment. Practitioners are also guided into
holding different postures, called asanas.
Each asana is held for an extended period of time,
as the practitioner focuses on holding the best posture that they
can, while breathing calmly and deeply. The asanas promote stretching,
strengthening, and balancing, as the deep breathing promotes relaxation
and mental awareness.
It is important to remember that yoga is not meant
to be stressful or taxing on the body. People should be encouraged
to concentrate only on themselves and not the others in the class,
and to do only what feels comfortable. A practitioner should never
feel pressured to perform.
If an ADDer finds him/herself at a yoga class that
moves too quickly, or focuses heavily on strength training, they will
not reap the intended benefits, and may find themselves overwhelmed.
The best place to find yoga instruction is at a yoga center, where
the instructors practice yoga as a way of life, and teach both the
physical and psychological components.
Yoga can help ADDers feel calm, centered, in control,
and in touch with their bodies. Practiced regularly, ADDers will find
that yoga is a powerful mental and physical refresher that they can
retreat to when feeling out of control or overwhelmed.
Jennifer Koretsky is a Professional ADD Management
Coach who helps adults manage their ADD and move forward in life.
She encourages clients to increase self-awareness, focus on strengths
and talents, and create realistic action plans. She offers a 90-day
intensive skill-building program, workshops, and private coaching.
Her work has been featured in numerous media, including The New York
Times Magazine and The Times (UK). To subscribe to Jennifer’s free
email newsletter, The ADD Management Guide, please visit http://www.addmanagement.com/e-newsletter.htm
