Published in the February Edition of Yoga Magazine, co-authored and edited by Anna Riddell-Roberts.

The mental and physical benefits of yoga are no secret—celebrities, influencers, and lifestyle gurus alike, rave about its transformative power.

What’s less discussed, however, is just how incredibly versatile yoga can be— the only essential element is a focus on the breath. With careful adaptations, anyone can enjoy the benefits of yoga regardless of the body they inhabit or the way their mind works.

In the UK, nearly 1 in 6 people experience symptoms of common mental health conditions, and 15-20% of the population are neurodivergent.

Add to that the 1.5 million people living with learning disabilities, and almost a million managing the effects of dementia, and that’s a lot of minds
working in a lot of different ways. Even the everyday stress of modern life can disrupt brain function.

For many, accessing support is often a frustrating journey—bogged down by waiting lists, limited resources, and a lack of understanding.
This is where yoga steps in. Regular practice can help alleviate many of the struggles faced by those with conditions impacting brain function or learning ability, bypassing long waits and the expense of therapies. But yoga doesn’t just help—it rewires.

By encouraging the brain to form new connections and enhancing its structure and function, yoga boosts the way the mind works. It can alleviate some of the struggles faced by those with mental health conditions and learning difficulties, such as poor sleep, lack of confidence, difficulties
with emotional regulation and sensory sensitivities. Research reveals that the areas of the brain crucial for memory and learning are larger in those who
practice yoga regularly. And, as a bonus, this mental stimulation helps stave off age-related cognitive decline, keeping your brain sharper and  healthier for longer.

Exploring the Benefits of Yoga for the Mind and Learning

Yoga offers a holistic approach to mental and cognitive health, with benefits that extend far beyond the mat. For those with conditions like ADHD, autism, or learning disabilities, yoga acts as a bridge between the physical and mental. By combining controlled breathing, mindful movement, and focused meditation, yoga cultivates calmness, concentration, and clarity.

 

Reducing Stress and Anxiety

The stress-reducing effects of yoga are deeply rooted in science. When practicing poses like Child’s Pose or Corpse Pose (Savasana), the body’s relaxation response is activated,reducing levels of the stress hormone cortisol, and increasing the production of serotonin—the ‘happy chemical’. This calming of the nervous system not only mitigates anxiety but fosters a tranquil state of being particularly beneficial for those who experience heightened stress due to neurodivergence or mental health challenges. Science aside, the focus inherent in yoga teaches us to live in the present moment, replacing the mind’s endless ‘what ifs’ with a calming sense of ‘what is’, creating a sense of inner peace.

Enhancing Focus and Attention

Yoga also sharpens focus and attention. Breathing techniques such as alternate nostril breathing (Nadi Shodhana) have been shown to balance the nervous system,
enhancing neural communication and improving executive functions. Physical postures like Tree Pose and Warrior III challenge balance and proprioception, which in turn stimulate the brain regions responsible for attention and concentration. This can be especially valuable for those managing conditions like ADHD, where maintaining focus is a significant hurdle.

Improving Emotional Regulation

Neurodiverse individuals often face overstimulation in daily life, making yoga’s grounding techniques invaluable. Pranayama (breath control techniques) and restorative poses offer tools to enhance self-regulation. For someone with ADHD, for instance, yoga becomes an ally in fostering concentration and impulse control, offering a rare moment of self-acquired stillness amidst life’s chaos. Repetitive practice also cultivates a ‘pause and respond’ mindset, encouraging individuals to manage overwhelming emotions with grace and boosting the ability to remain present and grounded even in emotionally charged situations.

Boosting Neuroplasticity

The brain’s adaptability, known as neuroplasticity, is also enhanced through regular yoga practice. Emerging research suggests that repetitive sequences such as Sun Salutations and meditative poses like Lotus stimulate the hippocampus and prefrontal cortex. By reinforcing the neural pathways, yoga supports cognitive growth and the ability to retain and process information, making yoga the equivalent of a cognitive superfood for those managing age-related conditions like dementia. Studies have shown that gentle yoga can improve memory and slow cognitive decline, and low-impact movements can also have physical effects such as enhanced balance and flexibility, reducing the risk of falls—a common concern for us all as we age.

Empowerment Through Yoga: Fostering Inclusivity and Community.

It’s clear that yoga is fully inclusive in its benefits – regardless of a person’s physiological or mental make-up, yoga will work its magic – and indeed, inclusivity is woven into its very fabric. Ancient philosophical roots emphasise unity, compassion, and accessibility for all.

The wellness industry is also now embracing a shift towards inclusivity, and with its vast experience and historically inclusive culture, yoga is leading the charge. For years it has fostered a sense of belonging and empowerment, and offered specialised classes catering to particular needs, such as chair yoga for those with limited mobility, trauma-informed yoga offering a safe space with gentle movement and choice-based participation, and restorative yoga with its slower, deeply relaxing style, accessible to those with chronic conditions and stress-related challenges.

At Umbrella Yoga, we lead by example, offering tailored classes to those with specific challenges, such as learning disabilities or trauma survivors. Whilst many individuals can participate in mainstream classes, catering to specific groups brings additional benefits for the participants – yoga’s non-judgmental nature creates a space to thrive and encourages a sense of community. Umbrella Yoga reports people feeling connected and a sense of belonging, as well as experiencing joy and happiness during their sessions. Unlike other fitness routines, yoga is not competitive; it’s explorative.

With consistent practice, it can boost confidence, improve motor skills, and encourage self-expression. Some studios are beginning to think about inclusivity, with some offering sensory-friendly classes in quiet spaces, with dim lighting, and simplified instructions—ideal for anyone who might feel overwhelmed in a typical setting. This growing trend reflects a broader understanding that wellness should be for everyone, regardless of ability or experience.

Accessible Practice

Yoga teachers are at the heart of this inclusivity. They are the key to creating an environment where everyone feels welcomed and empowered to thrive. Many teachers supplement their learning with specialist courses, such as the further training course for teaching yoga to those with learning difficulties run by Umbrella Yoga.

Informed by the latest science, this in-depth training follows a few basic principles which can help ensure that individuals of all ages, abilities, and
backgrounds feel welcomed and can access the full benefits of yoga practice:

1. Adaptable Practices

Offer options for every pose and sequence, including seated, supported, or modified variations. Avoid rigid expectations and emphasise individual
comfort over form.

2. Sensory-Friendly Environment

Minimise distractions by maintaining a calm, low-stimulation space with dim lighting, soft music, and a clear, predictable structure.

3. Clear and Simple Instructions

Use straightforward, concise language and demonstrate poses visually, repeating steps when needed.

4. Foster Safety and Trust

Create an inclusive and non-judgmental atmosphere by respecting personal boundaries, encouraging breaks, and seeking consent before offering physical adjustments.

5. Emphasise Breath and Rest

Focus on breathwork, mindfulness, and restorative poses, which are particularly helpful for calming the nervous system and managing stress.
Yogis living with mental health disorders, neurodiversity or other conditions that cause their mind to dance to its own rhythm can also follow a few pointers for getting the most out of their practice, whether in a bustling studio or a quiet corner of their home.

 

1. Start Small and Simple

Begin with short, gentle sessions to become familiar with basic poses and breathing techniques. Listen to your body and progress at your own pace.

2. Communicate Needs

If attending a class, share your preferences, boundaries, and challenges with the instructor beforehand to ensure the practice is tailored to your needs.

3. Use Props and Supports

Make use of yoga blocks, straps, chairs, or cushions to modify poses and maintain comfort throughout the practice.

4. Focus on Breathwork

Prioritise simple breathing exercises which can be profoundly calming and grounding.

5. Celebrate Progress

Focus on the small, incremental improvements in how you feel, rather than striving for perfection in poses or routines.

 

Yoga is more than just a workout; it’s a lifeline for those seeking harmony between body and mind. Whether navigating neurodivergence, managing cognitive challenges, or simply looking for a better way to destress, yoga offers a path to clarity, focus, and self- discovery. So, why wait? Step onto the mat, take a deep breath, and discover how yoga can transform your mind, body, and life.

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Article authored by Ellie, published in The Yoga Magazine, February 2025 edition. If you’d like to read the full magazine contents it is available online now!