Supporting Autism with Yoga

Struggles and a tailored sequence as someone deeply committed to supporting individuals with autism spectrum disorder (ASD), I’ve seen firsthand how certain challenges shape their daily experiences. From sensory overload to difficulties with emotional regulation, these struggles can feel overwhelming. However, I believe yoga offers a powerful, accessible way to address these challenges. I’ll share insights into the key struggles faced by individuals with autism and provide a gentle, 15- to 20-minute yoga sequence designed to support proprioception and emotional regulation for kids, teens, or adults with ASD. Understanding Autism’s core struggles often means navigating a world that feels unpredictable or intense. Here are some of the key challenges I’ve observed:

• Sensory Processing Issues: Environments can feel either overwhelmingly loud, bright, or chaotic, or not stimulating enough, leading to distress or constant movement to self-regulate.

• Proprioception Challenges: Difficulty sensing where the body is in space can result in clumsiness or a need for intense pressure to feel grounded.

• Emotional Regulation: Big emotions like frustration or excitement can spiral into meltdowns or loss of focus, as explained by the Intense World Theory, which highlights heightened emotional and sensory sensitivity.

• Social Communication Barriers: Reading social cues or expressing emotions can be tough, often leading to feelings of isolation.

• Motor Coordination and Muscle Tone: Low muscle tone and poor coordination can make tasks like writing or balancing difficult, impacting confidence.

These challenges are interconnected, but I’ve found that yoga can help address them by calming the nervous system, improving body awareness, and fostering emotional resilience. A Yoga Sequence for Autism support this 15- to 20-minute yoga sequence is designed to be gentle, adaptable, and effective for individuals with autism. It targets proprioception and emotional regulation while being suitable for any age or ability level. Practice in a quiet, dimly lit room with a yoga mat and props like a weighted blanket, adjusting based on comfort and attention span.1. Body Scan Meditation (3 minutes)

• How: Sit comfortably, cross-legged or in a chair. Close eyes if it feels okay, and slowly notice your feet, legs, arms, and head while breathing deeply—four counts in, four counts out. Place a weighted blanket on your lap for added comfort if desired.

• Why: This calms sensory overload and big emotions by soothing the nervous system. It also establishes a predictable routine, easing transitions.

2. Joint Compressions (2 minutes)

• How: While seated, press hands firmly on shoulders, elbows, wrists, and knees, 5 to 10 times each. Alternatively, give yourself a gentle self-hug by squeezing your arms. Keep breathing steadily.

• Why: Compressions enhance proprioception by sending strong signals to muscles and joints, improving body awareness and grounding intense emotions.

3. Wall Push-Ups (2 minutes)

• How: Stand an arm’s length from a wall with feet hip-width apart. Place hands on the wall, bend elbows to lean in, then push back. Repeat 8 to 10 times, feeling the strength in your arms.

• Why: This strengthens proprioception, reduces clumsiness, and channels energy in a calming, controlled way.

4. Mountain Pose (2 minutes)

• How: Stand tall with feet together and arms relaxed. Press feet into the ground, lift your chest, and take 5 slow breaths. Hold a wall for balance if needed.

• Why: This improves posture, balance, and motor coordination while boosting confidence, which can support social interactions.

5. Seated Forward Fold (2 minutes)

• How: Sit with legs straight, knees slightly bent. Reach for your feet or shins, lengthening your spine. Hold for 5 breaths, feeling a gentle stretch in your legs.

• Why: This mild stretch calms sensory-seeking needs and reinforces leg awareness, promoting relaxation.

6. Rest with Weighted Blanket (4 minutes)

• How: Lie flat with arms relaxed and place a weighted blanket on your chest. Breathe slowly, noticing your body calming, for 4 minutes. Sit up gently to finish.

• Why: Deep pressure from the blanket supports proprioception and emotional regulation, helping big feelings

This sequence is carefully crafted to address autism’s core struggles while being simple and customizable. The body scan meditation aligns with the Intense World Theory by calming heightened sensitivity and setting a predictable tone. Joint compressions and wall push-ups target proprioception, reducing clumsiness and grounding overwhelming emotions like frustration. Mountain pose builds strength and confidence, supporting motor coordination and social settings. The seated forward fold and final rest with a weighted blanket provide sensory relief and emotional calm, making the sequence accessible and effective for therapy or home use.

Yoga is a powerful tool to support the sensory, emotional, and physical experiences of individuals with autism. This sequence is designed to be flexible—adjust the duration, props, or setting to suit individual preferences. Whether you’re a parent, therapist, or individual with autism, I encourage you to try this practice and see how it feels. By fostering body awareness and emotional regulation, yoga can help navigate the unique challenges of autism with greater ease and confidence.

Rick is a therapist and Autism, ADHD, Narcissist Abuse Recovery, and trauma advocate. He loves Animals, Yoga, Metal Gear Sold, X-Men, and Ninja Turtles.