The Benefits of Yoga for Autistic Individuals
By Acacia Crump
When we think of yoga, many of us conjure images of beautiful flexible people moving their bodies in ways we deem impossible for ourselves to ever achieve. However, the physical postures or ‘asana’ in Sanskrit are only one of the many components of a yoga practice. Originally developed as a spiritual practice thousands of years ago, yoga aims to connect the body, the breath and the mind. But over the years, as with most things, yoga has moulded and changed to adapt to a worldwide audience. I, myself, have been practicing yoga regularly for many years and I learn more about myself, my mind and my body every time I roll out my mat. As a psychologist and yoga instructor that has been working with autistic and neurodivergent individuals for many years, I get so excited as more information and research comes out about how beneficial yoga can be for all of us. From enhancing sensory regulation, to fostering social interaction, yoga offers a range of benefits for neurodivergent folk. But for this blog post, I would love to share and explore the multifaceted ways in which yoga can be particularly beneficial for autistic individuals.
Supporting Emotional Regulation and Reducing Anxiety
Yoga encourages mindfulness and self-awareness which are both powerful tools for helping us to understand our emotions and teaches self-regulation. Through regular practice of yoga techniques such as meditation, mindfulness and focused breathing, we gain insight into our emotional responses and manage stress and anxiety more effectively. The slower, deeper, more rhythmic breathing practiced in yoga, allows us to tap into the parasympathetic nervous system, which is responsible for activating the relaxation response in our body. For autistic folk, who may experience heightened levels of anxiety or emotional dysregulation, yoga offers a calming space to explore and understand their emotions without judgement. For more information on mindfulness and neurodivergence please click here.
Enhancing Sensory Regulation
A common experience for autistic folk is heightened sensory sensitivities or difficulties in processing sensory input. Yoga’s mindful practices, think controlled breathing, body awareness, and gentle movement, can help in regulating sensory responses. Yoga fosters a calm and balanced state in the body and mind which helps to alleviate sensory overload and improve sensory integration. The structured nature of yoga poses and sequences provides a predictable routine that can be comforting, promote a sense of safety in the body and help to reduce sensory overload.
Improving motor skills and coordination
Many autistic individuals encounter difficulties with motor planning, proprioception (awareness of where our body is in space), as well as fine and gross motor skills. Yoga involves a variety of controlled and coordinated movements which can enhance our mind-body connection that can be helpful to those who experience motor challenges. A skilled yoga teacher can provide appropriate adjustments and accommodations for your body, offering gentle modifications that can help enhance body awareness. By practicing poses that require balance, strength, and coordination, individuals can improve their motor skills in a supportive environment. Yoga's emphasis on gradual progress and repetition allows practitioners to build these skills at their own pace and in a non- judgemental environment.
Encouraging Self- Expression, Creativity and Self-Acceptance
Yoga encompasses more than just physical postures; it also involves self-expression, creativity and finding what feels good! Many yoga practices, such as free movement or guided visualizations, allow us to explore our own unique ways of moving and expressing ourselves. This creative aspect of yoga can be particularly empowering for autistic individuals, offering a safe space to unmask and a way to connect with their inner selves and express their emotions and experiences in a positive and affirming way. Yoga is about self-acceptance and allows for fluctuating capacity, accepting and accommodating yourself depending on how you show up on that particular day. Am I feeling tired or lethargic today? Maybe a gentle flow or a ‘Yin’ style yoga class is what my body needs? Or am I feeling strong and powerful today? In that case, a more invigorating, strong Vinyasa style class will make me feel great! I might even try that headstand I have been contemplating and see things from a new perspective!
Building Structure and Routine
Routine and structure can be particularly regulating for autistic individuals, offering a sense of predictability and safety. Yoga classes typically follow a consistent format, for example, a Bikram or hot yoga style class which consists of the same 26 yoga postures and 2 breathing techniques in the same sequence every time. This eliminates uncertainty, allowing participants to focus less on what comes next and more on their bodily sensations. This regularity can provide a comforting sense of stability, presence and focus helping individuals feel more grounded. (Note: a hot yoga style class is traditionally done in a very hot room, typically 30 to 40 degrees Celsius which can be overwhelming for those who are sensitive to the heat).
Fostering Social Connection
Although yoga is often practiced individually, many yoga classes are designed to be inclusive and encourage group interaction. For autistic individuals who may find social situations challenging, a yoga class can provide a structured and supportive environment to connect with others. The class setting offers opportunities for non-verbal communication through body language and shared experiences, helping individuals build confidence in social interactions. Kids yoga classes may offer group or partner poses which be a fun and playful way to connect with others.
Adaptive Yoga at The Kidd Clinic
Yoga offers a holistic approach to wellness that aligns with many of the needs and strengths of autistic individuals. Incorporating a regular yoga practice into our routines can lead to improved sensory regulation, improved motor skills, better emotional regulation, and greater social engagement. Most importantly, yoga provides a nurturing and inclusive space where we can all explore our unique abilities and cultivate a greater sense of self-awareness and well-being, for autistics and allistics alike.
As with any practice, it's important to find a yoga approach that is tailored to individual needs and preferences. Whether through specialized classes, one-on-one sessions, or practicing in the comfort of your own home, the transformative power of yoga can be a valuable addition to the wellness journey for all. Our up-and-coming NeuroNurture Retreat for Autistic Women is a safe and transformative one-day retreat designed specifically for neurodivergent women. The retreat will feature a gentle yoga and mindful movement session to help cultivate calm and body awareness. You can find more information on this retreat here. We are also hoping to run regular adaptive yoga groups for both children and adults throughout the year. If you are interested or would like to learn more, please contact groups@kiddclinic.com.au.
Research into the benefits of yoga and mindfulness for autistic individuals is still developing. Although initial findings are promising, further investigation is necessary to fully understand how yoga can aid neurodivergent children and adults. It's crucial to recognize your own needs and limitations and to make adjustments as needed to ensure your wellbeing and safety while practicing yoga. While yoga can be beneficial to our health, not all poses and breathing techniques may be suitable for everyone. Always pay attention to how your body feels, and seek personalised advice from your medical or health professional.
REFERENCES
Artchoudane, Soccalingam; Bhavanani, Ananda Balayogi,; Ramanathan, Meena; Mariangela, Artchoudane. Yoga as a therapeutic tool in autism: A detailed review. Yoga Mimamsa 51(1):p 3-16, Jan–Jun 2019. | DOI: 10.4103/ym.ym_3_19
Hardy, S. T. (2014). Asanas for autism and special needs: Yoga to help children with their emotions, self-regulation and body awareness. Jessica Kingsley Publishers.
Litchke, Lyn Gorbett; Liu, Ting; Castro, Stephanie. Effects of Multimodal Mandala Yoga on Social and Emotional Skills for Youth with Autism Spectrum Disorder: An Exploratory Study. International Journal of Yoga 11(1):p 59-65, Jan–Apr 2018. | DOI: 10.4103/ijoy.IJOY_80_16
Loftus T, Mathersul D C, Ooi M and Yau S H (2023) The efficacy of mindfulness-based therapy for anxiety, social skills, and aggressive behaviors in children and young people with Autism Spectrum Disorder: A systematic review. Front. Psychiatry. 14:1079471. doi: 10.3389/fpsyt.2023.1079471
