Blog: What Does It Mean to Ground Your ADHD Mum Energy Through Yoga?

What Does It Mean to Ground Your ADHD Mum Energy Through Yoga?

🌿 Grounding Your Energy: A Yoga Guide for ADHD Mums

Do you ever feel like your mind is racing, the world is rushing by at an unfathomable speed, your body is fizzing, and it starts to feel a bit too much? If you’re a mum with ADHD, chances are your nervous system lives in overdrive more often than not.
​
That’s where grounding comes in.

Grounding is a simple, body-based way to calm your mind and reconnect with yourself—especially when life starts spiraling out of control.

🌀 What Does It Mean to “Ground Your Energy”?

When we talk about grounding in yoga, we’re really talking about regulating the nervous system, feeling calm in the body, and reconnecting with the present moment. It’s the antidote to:

• ADHD-fueled overthinking
• Sensory overload (hello, noisy kids and bright overhead lights)
• Emotional dysregulation (moods up and down like a yoyo, anyone?)
• Feeling “up in your head” or not connected to what is going on around you

Grounding = Rooting + Releasing. It’s about sending your attention downwards and feeling supported by the earth, while letting go of the mental clutter that often shows up as noise.

✨ Why Grounding Is Essential for ADHD Mums

ADHD brains are fast-moving, novelty-seeking, and sometimes feel chaotic. Combine that with motherhood—and let’s be honest, constant demands and minimal alone time—and you’ve got a recipe for overwhelm.

Grounding helps you:

• Slow down your internal pace
• Shift out of fight-or-flight
• Reclaim emotional balance
• Feel more in control of your reactions
• Reignite a sense of “I’ve got this”

🧘‍♀️ 5 ADHD-Friendly Grounding Yoga Poses to Try

These yoga poses are simple, floor-based, and accessible. You don’t need fancy equipment or even a mat (although hey – maybe you could leave it out somewhere you might be tempted to use it more frequently!). The focus is on feeling the support underneath you and inviting stillness into your body.

1. Child’s Pose (Balasana)

Knees wide, big toes touch, forehead to the ground. This is your ANYTIME pose. If you’re at home, bringing your head to the floor at any time of day is your key to grounding yourself. First thing in the morning, right before bed – this one is a winner every time.
​
➡️ Breathe into your belly, soften your forehead (your third-eye chakra—the energetic hub of intuition and overthinking!) and feel your whole-body release.

2. Seated Forward Fold (Paschimottanasana)

Sit with legs extended, fold gently over your thighs. Forward folds are calming and the stretch into your lower back and hamstrings feels divine.
​
➡️ Think “heavy spine, soft jaw.” Oh, and it’s totally okay to bend your knees - you’re not 6 anymore—and that’s okay! Soft knees are our friend.

3. Legs Up the Wall (Viparita Karani)

Lie on your back with your legs resting up a wall. This inversion for your legs gives your heart a rest too.
​
➡️ Let your arms fall wide, palms down. Feel the weight drain downward.

4. Mountain Pose (Tadasana)

Stand tall, feet rooted, arms by your sides. Feel your power – rooting down and rising up strong.
​
➡️ Imagine growing roots from your feet deep into the earth.
​
Bonus: Try it while brushing your teeth, standing in a queue, whilst you’re at a work meeting or even standing in the park.

5. Supported Squat (Malasana with a cushion)

Sit low with a cushion under your hips or heels for support. Be gentle with your hips here and just take your time.
​
➡️ Elbows inside knees, hands in prayer, eyes closed. Breathe into your hips.

💡 ADHD-Friendly Grounding Tips

• Set a timer for just 3–5 minutes—I LOVE a timer – you can get all sorts done! In this case take a yoga pose or two and aim for short, realistic wins!
• Pair grounding with something you already do (morning coffee, after the school run). Soon, it becomes second nature—like a mini grounding check-in woven into your day
• Use weighted items (blankets, eye pillows) if they help you feel calmer. Keep one on the sofa, or in your bedside drawer – eye pillow really help you relax deeply more quickly. Weighted blankets, for some, provide a calming pressure.
• Play ambient music or binaural beats to enhance the grounding effect.

💬 A Loving Reminder

Grounding doesn’t mean being calm all the time. It means giving yourself a reliable way back to your centre. You don’t need to be a zen master here. You just need to come back to your breath, your body, and this moment.

You've got roots, even if you forget sometimes. That’s where your yoga practice comes in - to remind you.

📥 Ready to Feel More Grounded?

Want a little help getting started?
​Download my free 3-Day Calm-Down Kit for ADHD Mums here—it’s packed with short, calming practices, printable inspiration, and yoga flows you can do even in your PJs.

👉 3-Day Calm-Down Kit for ADHD Mums​

Caroline x