Yoga for ADHD and AuDHD Women
Finding out you have ADHD, are autistic, or identify as AuDHD can explain a great deal about your past. It does not automatically tell you how to live the next part of your life.
Neurodivergent Yoga is an online educational space for women exploring how movement, breath, meditation, rest, and yoga’s teachings can support life after late discovery.
Here, yoga is more than a workout or a sequence of poses. It is also a way to understand yourself, notice what is happening in your life, discern what fits, and practice making different choices.
Yoga is bigger than poses
A lot of us first meet yoga as a physical practice. We stretch, breathe, follow the teacher, and try to keep up.
But poses are only one part of yoga. Yoga can also help us pay attention to ourselves, question old habits, and decide how we want to meet what is happening in our lives.
So what counts as yoga?
Movement counts. So does breathwork, meditation, Yoga Nidra, rest, self-study, and learning how to pay attention to what your body and mind are telling you.
You don’t have to do all of them. Neurodivergent Yoga is about finding the parts of yoga that can support you at different times.
Your practice can (and should) change
Some days you may want to move. Other days you may need to lie down, breathe, listen, or think something through.
Your yoga practice can change with your energy, attention, body, sensory needs, and whatever else is happening in your life.
Yoga belongs in real life
Yoga isn’t only something we do on a mat. It can help us notice how we respond to exhaustion, work, relationships, boundaries, anger, grief, and change.
At Neurodivergent Yoga, we bring the practice into the life you are already living.
What happens after you find out you’re neurodivergent?
Many women reach their thirties, forties, fifties, or beyond before discovering they are ADHD, autistic, AuDHD, or otherwise neurodivergent.
Finally having an explanation can be a relief. It can also leave you wondering:
Which parts of my life actually fit me?
How much of myself have I been hiding or pushing past?
What am I supposed to do with this information now?
Most of us already have lives in motion. We have jobs, relationships, families, responsibilities, and years of doing things the way we thought we were supposed to.
Neurodivergent Yoga is about what comes next.
We use yoga to better understand ourselves and practice living from what we now know.
Ways To Begin
A place for late-discovered neurodivergent women to explore one central question: Now that I understand this about myself, how do I want to live?
Spend some time with one part of life, such as exhaustion, rest, attention, meditation, identity, or life after late discovery.
Find conversations, yoga teachings, movement, breathing, meditation, and guided rest on YouTube.
Still exhausted after resting up all weekend?
Hi, I’m Tonya
I’m Tonya Rothe, the founder of Neurodivergent Yoga. I’m a late-discovered neurodivergent yoga teacher, writer, and educator, and I’ve been practicing yoga for more than 25 years.
I created Neurodivergent Yoga after spending years trying to fit myself into ways of practicing and living that didn’t fit me. My online work is designed with ADHD, autistic, AuDHD, and other neurodivergent adults in mind.
I don’t teach from a finish line. I bring together what I’ve learned through yoga, professional training, careful study, and my own experience of figuring this out as I go.
A few common questions
Do I need a formal neurodivergent diagnosis?
No! You’re welcome if you have a formal diagnosis, identify as neurodivergent, or are still figuring out what this means for you.
1
Do I need experience with yoga?
Nope! You can be completely new to yoga, have an established practice, or be returning after time away.
2
Is this only physical poses yoga?
No. Movement is part of yoga, but it isn’t the whole of yoga. We also work with breath, meditation, rest, attention, self-study, discernment, and yoga philosophy.
3
What if I can’t picture things in my mind?
You don’t need to visualize to meditate. We can work with sound, physical sensation, breath, words, rhythm, or simple awareness instead. Try a FREE MEDITATION here.
4
Is Neurodivergent Yoga only for women?
Neurodivergent Yoga is created with late-discovered neurodivergent women in mind because their experiences are often overlooked and dismissed. You don’t have to be a woman to take part. If the work speaks to you, you’re welcome here.
5
Start where you are
You don’t need to understand everything or commit to a perfect routine to start or come back to yoga.
Start with one question, one practice, or one idea that you connect with. Neurodivergent Yoga is build to always meet you where you are, never about trying to mold you into someone you’re not.