Yoga Support for ADHD
This gentle, ADHD-friendly yoga resource is designed for people who may find traditional instructions to “sit still and relax” difficult or unhelpful.
Inside the full guide is an 8-pose, 5–10 minute reset that begins with purposeful movement before gradually moving towards quieter positions. The sequence includes Mountain Pose, Shake and Pause, Half Sun Flow, Warrior II, a supported Balance Pose, Forward Fold, Knees to Chest and a final Resting Pose.
The guide explores why movement can be useful before stillness, and how short physical routines may support transitions, attention, emotional regulation and awareness of what the body needs. It includes practical ADHD-friendly adaptations such as keeping instructions visible, using timers, choosing only three poses, repeating favourite movements and using a chair or wall for support.
There is also a section on sensory differences, recognising that lighting, clothing, noise, smells and the physical environment can all affect whether a wellbeing practice feels regulating or overwhelming.
A seven-day movement check-in helps readers notice their energy before the practice, what movement they used, how they felt afterwards and what seemed genuinely helpful. Reflection prompts encourage experimentation rather than perfection or maintaining a streak.
The PDF finishes with a supportive message from Maggie and an evidence-informed note. Yoga is presented as an optional wellbeing tool and not as a cure or replacement for ADHD assessment, medication, psychological support, occupational therapy or other appropriate healthcare.
Until next time, give yourself space to breathe.
With love, Maggie
