ADHD and Yoga: A Practical Tool for Focus
ADHD (Attention Deficit Hyperactivity Disorder) is a complex condition that affects millions of adults, including our co-founder, Sophie. Beyond the well-known symptoms of inattention and restlessness, it often brings challenges like emotional dysregulation, increased stress, and a racing mind that feels impossible to "turn off."
For Sophie, yoga wasn't about finding a spiritual awakening—it was about finding a practical way to cope with her symptoms.
Sophie’s Story: From Restlessness to Focus
Before starting yoga, Sophie struggled with a constant sense of physical and mental restlessness. "Sitting still was a challenge, and traditional meditation felt unbearable," she explains. "Even a short Savasana (the quiet time at the end of class) felt out of reach because my thoughts would race the moment the movement stopped."
She started yoga specifically to help manage her ADHD, and it became a game-changer. By focusing on the deliberate, powerful movements of a physical practice, she found she could channel that surplus energy into something purposeful. For the first time, her mind could focus on a single task—the movement—leaving her feeling genuinely calm rather than drained.
Why Yoga Works for the ADHD Brain
Yoga offers a grounded set of tools for managing the specific traits of ADHD:
Physical Outlet: The strength and effort required in a physical class provide a productive way to burn off restless energy.
Active Concentration: Instead of trying to "clear the mind" (which is often a setup for failure with ADHD), yoga gives the brain a job: coordinate the breath with the movement.
Patience and Regulation: Moving slowly and deliberately helps train the nervous system to stay steady, improving self-regulation in daily life.
Focus on the Now: By concentrating on body alignment and balance, you naturally sharpen your attention without the pressure of "forced" focus.
The Science Behind the Practice
Research supports this practical approach. A 2013 study (Gothe et al.) showed that even a single yoga session could notably improve cognitive performance, specifically in tasks related to working memory and inhibition. Another study (Zylowska et al., 2008) indicated that the focused principles used in yoga can significantly improve attention and emotional regulation in adults with ADHD.
A Holistic, No-Nonsense Approach
At Evry, we view yoga as one part of a larger toolkit. Sophie’s own journey involved a combination of therapy, personal experience with medication, and consistent physical practice. While we aren't medical professionals and don't offer medical advice, we know from experience that a physical outlet is vital for mental clarity.
If you struggle with a racing mind or find it hard to sit still, we recommend starting with a Vinyasa or Hatha class. These styles prioritise movement and strength, giving your brain and body exactly what they need to find a bit of quiet.
Why practice at Evry yoga?
At Evry yoga studio, in Zurich Kreis 4, we offer a variety of classes designed for every body and every level: Vinyasa, Hatha, Yin, and specialised sessions for mothers and seniors. Our QualiCert-certified classes are affordable and covered by most health insurance. Whether you’re looking for a solid workout or a way to sharpen your mental game, we provide a no-nonsense space for your practice.
Ready to start? Check our schedule here.