A new systematic review examining yoga for teens with Attention-Deficit/Hyperactivity Disorder (ADHD) was published on 1 July this year. The review analysed seven studies involving participants aged 3 to 15. Although the age range varied, many of the interventions were designed specifically for young people, and the findings speak directly to the needs of teens with attentional and emotional regulation challenges.
Across the studies, regular yoga practice was associated with reduced inattention, fewer mood swings and a decrease in temper outbursts. Mindfulness-based approaches were also included, yet it was the structured, developmentally appropriate yoga practices that produced some of the most notable improvements.
The review also highlighted that yoga-based therapies and mindfulness were most effective when practised in a supportive family environment and, where relevant, combined with medication.
Key Practices Used in the Research
Although each study varied in structure and duration, several themes emerged in the types of yoga and mindfulness practices offered. These practices are simple, accessible and well-suited to teenagers.
• Eighteen minutes of breath-focused practice, high-frequency breathing techniques and quiet sitting. This improved focus and reduced anxiety.
• Eighteen minutes of hatha yoga postures followed by seven minutes of meditation, twice weekly for twelve weeks. This reduced inattention and hyperactivity.
• A blended programme of postures, respiratory exercises, relaxation and concentration practices. This combination was linked to reduced mood swings, crying episodes and irritability.
• Twice-weekly mindfulness sessions over eight weeks. These included mindful breathing, body awareness and reflective attention to thoughts and emotions. Session length gradually increased to thirty minutes, and meditation diaries supported consistency. This approach enhanced attention, emotional regulation and behavioural control.
Together, these interventions illustrate how yoga for teens can be both structured and adaptable, offering tools that support attentional capacity, emotional steadiness and overall wellbeing.
Expert Insight from Michelle Fury
Michelle Fury, CPD leader at The Minded Institute and an international authority in yoga therapy for young people’s mental health, has extensive experience working with teens with ADHD. She shares:
“I have seen teenagers with ADHD symptoms benefit greatly from yoga, especially when it is offered in a fun, engaging and developmentally appropriate manner. Yoga can teach young people with attentional issues how to use their bodies and body sensations to regulate emotion and direct their attention. This creates a sense of empowerment when a teenager recognises that they can calm their body and mind.”
Michelle’s observation aligns closely with the findings of the systematic review. Programmes that emphasise engagement, developmental appropriateness and consistency appear to offer the most robust benefits.
Why Yoga for Teens Supports ADHD Care
Teens often face unique pressures, including academic demands, social expectations and heightened emotional intensity. When layered onto the challenges of ADHD, these pressures can lead to frustration, fatigue and reduced self-esteem. Yoga offers an integrated approach that supports:
• improved body awareness
• steadier autonomic regulation
• increased emotional tolerance
• healthier focus and attentional control
• a greater sense of internal agency
The simplicity of many of the interventions also means that teens can practise at home, in school settings or in community groups with relative ease.
Share Your Experience of Yoga for Teens
If you are a parent, educator or yoga professional who has witnessed the benefits of yoga for teens with ADHD, we welcome you to share your experiences on social media. Tag @themindedinstitute to help raise awareness of the value and accessibility of these practices.
Learn with Michelle Fury
You can study directly with Michelle in our training Yoga Therapy for Child and Adolescent Mental Health. The programme offers an in-depth exploration of yoga therapy for young people with attentional, emotional and behavioural needs.
