You might think of yoga as a wellness ritual, or a low-intensity form of exercise. While it can be both of those things, it’s also got hidden potential for many autistic individuals.
Yoga emphasizes three ideas: movement, meditation, and mindfulness. Each of those can serve as a useful tool for bodily awareness as well as emotional and sensory regulation.
Plus, yoga is designed to be adaptable. That means that it can easily be modified to accommodate different needs.
Below, we take a closer look at the complementary relationship between yoga and autism, including what you can do to start incorporating it into yours or a loved one’s routine.
What Is Yoga, Really? What Does It Involve?
When you think of yoga, you likely think of the popular poses. In reality, yoga is much more! Yoga is broadly defined as a physical, mental, and spiritual practice that aims to unite one’s mind, body, and spirit. It’s more than just exercise; it’s a mind-body practice.
Yoga originated as a formal practice in ancient India, but its modern practice has evolved to include different combinations of movement, meditation, breathing exercises, and mindfulness. Modern-day yoga can be practiced anywhere: at home or in a class, individually or as a group, and with more or less intensity.
Autism and Yoga: What the Research Has to Say
Yoga has become increasingly regarded as a beneficial mind-body intervention for children, teenagers, and adults with autism.
For children in particular, research studies have shown that yoga therapy may help improve sensory regulation and promote calmer responses to overwhelm. Both teenagers and adults can reap similar benefits from engaging in yoga movements and exercises.
Yoga has many aspects that make it a great sensory-regulating activity for autistic individuals. For starters, it combines two popular regulating techniques (movement and mindfulness) into one!
Movement and exercise have been proven great methods for regulating the nervous system, cited for their ability to:
- Provide external input
- Improve bodily awareness
- Help manage stress and anxiety
- Release excess energy
Yoga’s emphasis on mindfulness is especially beneficial for adults with autism, and it can help them build valuable skills. These include:
- Balance and coordination
- Emotional regulation
- Focus & attention
- Bodily awareness
- Confidence & self-advocacy
Ultimately, yoga is not intended to “change” individuals with autism. Instead, it is a helpful tool through which autistic people can express their feelings, connect with their bodies, and regulate their sensory experiences.
Yoga for Autistic Individuals: How to Get Started
Yoga looks different for different age ranges! Here are a few tips to help you or your autistic loved one get started implementing yoga into your routines:
Yoga for Autistic Kids & Teens
- Look for adaptive instructors. Seeking out specifically adaptive or neurodiversity-affirming instructors can ensure that instruction is adapted to your teen or child’s unique needs.
- Start with short sessions. To avoid overwhelming your autistic child or teenager, it’s best to start with short, predictable sessions.
- Incorporate visual supports. If your child or teenager benefits from visual supports or sensory tools, incorporating them into the yoga can make things feel more comfortable and approachable.
- Focus on enjoyment! Don’t worry too much about your child getting the perfect poses. Instead, emphasize fun!
Yoga for Autistic Adults
- Explore your options based on comfort level. There are plenty of options to get started with yoga! Home practice, online videos, private instruction, and community classes are great options for beginner-level yoga.
- Choose sensory-friendly environments. Keep sensory considerations in mind when selecting community classes or while creating yoga spaces at home.
- Modify poses as needed. Again, you shouldn’t worry too much about achieving the perfect pose! Focus on progressing at a comfortable pace.
- Consistency>Intensity. Even brief sessions can be valuable for wellness! Don’t worry too much about overperforming.
For CA Residents, SDP Can Enable Access to Supports Like Yoga
Incorporating yoga into one’s exercise routine can be incredibly beneficial for all people, neurodivergent and neurotypical alike. For individuals with autism, though, practicing yoga can be far more than just exercise: it can also support sensory regulation, bodily control, and overall well-being.
If you or a loved one has autism, you know that sensory needs often influence decision-making. The best part of practicing yoga is that it gives individuals with autism an opportunity to take control of their sensory regulation and, therefore, greater agency.
For California residents, California’s Self-Determination program (SDP) can provide you or your loved one with even greater agency by allowing you to personalize your supports based on your goals. In fact, through SDP, wellness supports like yoga may be funded.
Curious where to start? NeuroNav can help! NeuroNav’s independent facilitation services help families navigate the Self-Determination Program, understand their available options, and build plans specific to their unique needs. Schedule a consultation today to learn more about how SDP can work for you!