Yoga for Autism: A Gentle Practice We Do at Home

Milette
Jan 24
5 min read

I didn’t come to yoga looking for a miracle.

Like many autism parents, I just came to it hopeful and open to anything gentle that might help my child regulate his body and mind.

When my son and I started doing yoga together, I didn’t have big expectations. I just knew that he struggled with calming down, focusing, motor planning, and eye contact and that activities requiring him to sit still were especially hard.

Yoga felt different. It felt like something we could do together.

I’ve shared our beginner yoga routine for kids with autism below this blog post.

Why I Almost Ignored Yoga Completely

When yoga first crossed my mind, I brushed it off almost immediately.

It felt intimidating. Complicated. Something meant for flexible adults in quiet studios—not for children who struggle with stillness, body awareness, or following instructions.

I remember looking at yoga poses online and thinking, There’s no way my child can do that.

That belief alone stopped me for a long time.

How We Actually Started (Very Imperfectly)

We didn’t start in a studio or with long sessions.

At first, it was just simple poses at home—stretching, breathing, moving slowly. I stayed beside him the whole time. Some days he joined in. Some days he wandered off. And some days, he surprised me.

Yoga didn’t demand stillness right away. It allowed movement first. For my son, that mattered.

Calm Came First

One of the first changes I noticed was how yoga helped my son calm himself during overwhelming moments.

Not overnight. Not in big, dramatic ways. Just slowly, over time.

When things felt like too much, I would gently say, “Okay, please breathe with mommy.” That simple cue was often enough to help him pause and settle. We weren’t trying to stop the feeling—we were just giving his body a way to slow down.

The breathing, the slow movements, the familiar rhythm of what we practiced seemed to give him permission to relax. Transitions became a little easier. His reactions didn’t feel as intense.

What surprised me most was that over time, he started doing it on his own. In moments of stress, I’d see him take a breath without being prompted—and that felt like a small but meaningful step.

Later on, I learned that research suggests yoga may support nervous system regulation by activating the body’s relaxation response. Reading that made sense, because it closely matched what I was seeing at home—not as a theory, but in real moments with my child.

“I Am Kind”: Finding Words Through Movement

One moment still stands out clearly for me.

During a yoga pose, we practiced saying simple affirmations together:

“I am kind.”“I am strong.”

At that time, my son had very limited speech. So when he slowly joined in—imperfectly, but intentionally—it felt huge.

Yoga gave him a reason to speak.

The words were paired with movement, repetition, and calm. He didn’t have to sit at a table or look at flashcards. He could say the words while moving his body.

I can’t say yoga caused my son’s speech but for us, it created a space where words felt safer.

Focus, Flexibility, and Motor Planning

Yoga challenged my son in ways I didn’t expect.

Holding poses—even briefly—required focus, balance, and motor planning. At first, his movements were disorganized. Copying poses was hard. Transitions were clumsy.

But over time, I noticed changes.

His flexibility improved. His movements became more intentional. He seemed to understand his body better.

For us, it looked like small wins that added up... more confidence in movement and less frustration when his body didn’t cooperate.

Eye Contact and Connection

Another subtle but really meaningful change I noticed was eye contact.

Yoga often put us face-to-face, but without any pressure. We were mirroring simple movements, breathing together, just sharing the same space.

I also learned a few gentle eye exercise techniques along the way, and we practiced those too—nothing forced, just playful and light.

Over time, I started noticing more glances. More checking in. More moments of connection that felt natural, not demanded.

I can’t measure any of this scientifically. But as a mom, I felt it—and that was enough for me.

What Yoga Is for Us (and What It Isn’t)

Yoga did not “fix” my son. It did not replace therapy. It did not change who he is.

What it did was give us:

A shared calming routine
A safe way to move and connect
A space where words, focus, and coordination could grow naturally

Researchers consistently emphasize that yoga works best as a complementary practice, alongside therapies and supports—not as a standalone treatment. That perspective feels honest and grounded to me.

Why I’m Sharing This

I’m sharing our experience not to promise results—but to offer permission.

Permission to try gentle things. Permission to move with our children instead of asking them to sit still. Permission to value small progress.

Research suggests yoga may help support emotional regulation, motor skills, and social engagement in children with autism. And for us, it became a meaningful part of our journey.

Sometimes, that’s more than enough.

📚 Research & Articles on Yoga and Autism

1. Yoga for Children on the Autism SpectrumThis article reviews how yoga may help with focus, communication, self-regulation, sensory processing, and motor control in children with ASD.🔗 International Journal of Yoga Therapy — “Yoga for Children on the Autism Spectrum” https://ijyt.kglmeridian.com/view/journals/ijyt/20/1/article-p131.xml

2. The Efficacy of Yoga Interventions for Children with AutismA systematic review summarizing research on yoga’s effects on behavior and symptoms in children with autism.🔗 J Yoga & Physio — Systematic Review (2023) https://juniperpublishers.com/jyp/pdf/JYP.MS.ID.555786.pdf

3. Adaptive Yoga for Autism & Intellectual DisabilityA recent open-access study that looked at long-term adaptive yoga’s impact on emotional and behavioral outcomes in children with autism and intellectual disability.🔗 Scientific Reports — Adaptive Yoga for Children with ASD and ID (2025) https://www.nature.com/articles/s41598-025-02368-2

4. Rhythmic Yoga for Autism: Concept & PotentialA conceptual article exploring yoga’s therapeutic potential, theories behind it, and future research directions.🔗 Journal of Population Therapeutics and Clinical Pharmacology (2025) https://doi.org/10.53555/j218ak45

5. Relaxation Response–Based Yoga Improves Functioning in Children with ASDA pilot study combining yoga, movement, and music showing potential improvements in behavior measures in children with autism.🔗 Mary Ann Liebert, Inc. — Pilot study (involving yoga + movement) https://pubmed.ncbi.nlm.nih.gov/21992466/

Why I Created This Beginner Yoga Guide for Autism

I’m not a certified yogi.

I don’t believe there’s only one right way to support a child with autism. And I don’t believe yoga is for every family.

What I do believe is that parents deserve tools that feel realistic, gentle, and usable in real life.

The beginner yoga routine I put together is simply what worked for us at home—simple poses, slow breathing, calming affirmations, and plenty of room to adapt. It’s designed for children on the autism spectrum, but it supports parents, siblings, and caregivers too because we all need moments of calm.

If yoga has ever felt intimidating to you, this approach removes that pressure completely: DOWNLOAD NOW