When eight-year-old Jamie first walked into our yoga class, they couldn't sit still for more than thirty seconds. Fast-forward six months, and Jamie was leading breathing exercises for the whole group. This transformation isn't unusual – we see it time and time again with neurodivergent children who discover yoga.

If you're a parent, teacher, or carer supporting a neurodivergent child, you've probably heard that yoga can help. But what does that actually look like in practice? How do you teach downward dog to a child who struggles with sensory processing? How do you guide meditation when sitting still feels impossible?

Let's explore the real, practical tools that work – no fluff, just proven strategies you can start using today.

Why Yoga Works for Neurodivergent Minds

Before diving into the how, it's worth understanding the why. Neurodivergent children often experience the world differently – sounds might feel louder, emotions more intense, or social situations overwhelming. Their nervous systems are frequently in a state of heightened alertness.

Yoga works because it gives children tools to regulate their nervous system. Through movement, breathing, and mindfulness, they learn to recognise their internal signals and respond rather than react. It's like giving them a toolkit for their own wellbeing.

The Foundation: Creating the Right Environment

Sensory Considerations

• Keep lighting soft and avoid fluorescent bulbs
• Minimise background noise and sudden sounds
• Use textured mats or blankets for children who crave deep pressure
• Have fidget tools available for those who need them
• Create a calm-down corner with weighted blankets or cushions

Structure That Supports

• Use visual schedules showing the session plan
• Keep routines predictable whilst allowing for flexibility
• Offer choices wherever possible ("Would you like to be a tree or a mountain?")
• Have clear start and end rituals

Practical Poses That Actually Work

The Traffic Light Sequence This is brilliant for children who struggle with emotional regulation:

• Red Light (Stop): Mountain pose with hands on heart, taking three deep breaths
• Amber Light (Slow Down): Gentle neck rolls and shoulder shrugs
• Green Light (Go): Energising poses like star jumps or warrior pose

Sensory-Friendly Poses

For children seeking sensory input:

• Bear crawls: Great for proprioceptive feedback
• Heavy work poses: Downward dog with wall push-ups
• Squeezing poses: Hug your knees to chest

For children avoiding sensory input:

• Gentle movements: Floating like clouds or swaying like trees
• Seated variations: Modified poses that don't require floor contact
• Butterfly pose: Perfect for children who prefer gentler movements

The Emotional Weather Report Teach children to check in with their feelings using weather metaphors:

• Sunny (happy and calm)
• Stormy (angry or frustrated)
• Cloudy (confused or unsure)
• Rainy (sad)

Match the yoga practice to their weather – stormy days might need more vigorous movement, whilst cloudy days call for grounding poses.

Breathing Techniques Made Simple

Traditional pranayama can feel overwhelming, so we adapt:

Balloon Breathing

• Imagine inflating a balloon in your tummy
• Breathe in slowly, balloon gets bigger
• Breathe out slowly, balloon deflates
• Perfect for visual learners

Animal Breathing

• Snake breathing: Long, slow hisses
• Bunny breathing: Three quick sniffs in, one long breath out
• Lion breathing: Deep breath in, roar it out with tongue out

The Magic Feather Hold an imaginary feather and breathe gently to keep it floating. This gives children something concrete to focus on whilst developing breath control.

Adapting for Different Needs

For Children with ADHD

• Keep movements dynamic and engaging
• Use music with clear beats
• Incorporate partner poses for social connection
• Allow movement breaks when needed

For Autistic Children

• Provide clear instructions with visual cues
• Respect the need for routine and predictability
• Offer alternatives for poses involving eye contact
• Use special interests as themes (dinosaur yoga, anyone?)

For Children with Anxiety

• Focus on grounding techniques
• Use props like weighted blankets during relaxation
• Teach poses that promote feelings of safety
• Practice visualisations of safe spaces

For Children with Sensory Processing Differences

• Offer different textures (smooth mats, bumpy balls)
• Provide options for light and sound levels
• Use compression garments if helpful
• Respect boundaries around touch and space

Making It Work at Home

Start Small You don't need an hour-long session. Five minutes of mindful movement can be transformative. Try:

• Morning stretches before school
• Calming poses before bedtime
• Quick energy releases after screen time

Use What You Have

• Pillows become mountains to climb over
• Scarves turn into flowing water movements
• Stuffed animals become breathing buddies

Create Yoga Stories Turn poses into adventures: "We're going on a jungle expedition! First, we'll walk like elephants (hands and knees), then stretch like tigers (cat pose), and finally rest like sleeping lions (child's pose)."

When Things Don't Go to Plan

Some days, traditional yoga won't work – and that's perfectly fine. Here are alternatives:

• Desk yoga: Stretches that can be done sitting
• Wall yoga: Standing poses using wall support
• Dance yoga: Flowing movements to favourite songs
• Imaginary yoga: Visualising poses when physical movement isn't possible

Remember, the goal isn't perfect poses – it's helping children feel more comfortable in their own bodies.

Building a Regular Practice

Make It Routine

• Link yoga to existing habits (after breakfast, before bath time)
• Use visual reminders like pose cards
• Celebrate small wins
• Be consistent but flexible

Involve the Child

• Let them choose favourite poses
• Ask what they'd like to focus on (calm energy, strong body, peaceful mind)
• Create their own yoga sequences
• Use their ideas and interests

The Ripple Effect

When children learn these self-regulation tools, the benefits extend far beyond the yoga mat. Parents report improvements in sleep, better emotional regulation at school, increased confidence in trying new things, and stronger family connections through shared practice.

Teachers notice children using breathing techniques during tests, trying yoga poses during break time, and helping classmates when they're upset. The tools become part of their everyday toolkit for navigating the world.

Your Next Steps

Ready to give it a go? Start with just one technique this week. Perhaps try balloon breathing during car journeys or introduce a simple morning stretch routine. Notice what works for your child and build from there.

Remember, every child is unique. What works brilliantly for one might not suit another, and that's completely normal. The key is experimenting with patience and playfulness.

Yoga isn't about creating perfectly behaved children or 'fixing' neurodivergence. It's about giving young people tools to understand and work with their unique nervous systems, helping them thrive exactly as they are.

Want more practical tools and strategies? Our weekly newsletter shares real stories, simple techniques, and evidence-based approaches that families are actually using. Because when it comes to supporting neurodivergent children, practical beats perfect every time.

Have you tried yoga with a neurodivergent child? What worked (or didn't work) for you? Share your experiences in the comments – your insights might be exactly what another family needs to hear.