Creating Calm: A Simple Yoga Routine for Children with Autism
If your child is on the autism spectrum, chances are you’ve witnessed how overwhelming the world can be for them—bright lights, loud noises, scratchy clothes, unpredictable transitions. You might see meltdowns that seem to come from nowhere or struggle with getting them to settle after school or sleep at night. As a parent, it can feel exhausting and heartbreaking.
You’re not alone. And there is hope.
One of the most powerful ways I’ve seen children on the spectrum find calm, connection, and confidence is through yoga—and not the adult-style yoga we see in studios. I’m talking about yoga that’s designed especially for the sensory, emotional, and developmental needs of autistic children.
Why Yoga Works for Children with Autism
Children with autism often live in a heightened state of sensory sensitivity. Their nervous systems are working hard to interpret the world around them, which can leave them feeling overstimulated or shut down.
Yoga helps by giving children predictable, rhythmic movement and breath that speaks directly to the nervous system. When done gently and regularly, it helps children:
Feel more grounded in their bodies
Learn to self-regulate their emotions
Improve coordination and spatial awareness
Reduce anxiety and build trust
The Story of Ben
Ben was a 7-year-old on the autism spectrum who found transitions incredibly challenging—especially coming home from school. He’d often walk in the door and immediately spiral into a meltdown.
His mum began using our after-school yoga routine: a 10-minute sequence designed to help children regulate after a busy or overwhelming day. After just a few days, Ben began to anticipate the routine, even asking for it himself. He called it his “happy time.”
Within a few weeks, meltdowns reduced significantly. His mum said, “It gave us something to do—something that worked. It felt like we had a reset button.”
The After-School Reset: A Routine for Calming Overload
This short routine is perfect for after school or any time your child feels overwhelmed. It’s low-stimulation, grounding, and deeply soothing.
1. Legs Up the Wall (2–3 minutes)
Lie on the floor with legs resting up the wall. Use a folded blanket under the hips for comfort. Let arms rest by the sides or on the belly. Why it helps: This gentle inversion calms the nervous system and encourages stillness. The wall provides containment, which feels reassuring for many children.
2. Seated Forward Bend with a Pillow (2 minutes)
Sit with legs stretched out and place a soft pillow over the legs. Fold forward gently, resting chest and head on the pillow. Let the arms drape around. Why it helps: This provides deep pressure, encourages quiet focus, and soothes the sensory system.
3. Rocking Hug (1 minute)
Sit cross-legged. Wrap arms around yourself and rock gently side to side. Why it helps: Mimics self-soothing behaviours, gives proprioceptive input, and fosters self-awareness.
4. Butterfly Pose (1–2 minutes)
Bring soles of feet together and let knees fall out. Gently flap the knees like butterfly wings. Add soft humming if your child enjoys it. Why it helps: Opens the hips (where we often store tension), and the rhythm of flapping is calming and predictable.
5. Body Press (2–3 minutes)
Lie flat and use a soft cushion or your hands to gently press down on different parts of the child’s body—shoulders, arms, hips, legs. Always check in with the child to make sure they like the pressure and use slow, steady pressure. Why it helps: Deep pressure input is regulating for many autistic children. It increases body awareness and helps the brain feel safe.
Tips for Success
Keep the space quiet and soft. Dim lights, soft music, or white noise can help.
Use visuals. A printed chart with pictures of each pose builds independence and understanding.
Be flexible. Some days your child may only want to do one or two poses—and that’s okay.
Make it a ritual. The more consistent the routine, the more calming it becomes.
Backed by Research
Studies show that yoga-based interventions improve behaviour, focus, and anxiety in children with autism. A 2012 study published in the American Journal of Occupational Therapy found that children who participated in daily yoga sessions showed significantly fewer aggressive and self-stimulatory behaviours.
Ready to Try?
This kind of yoga isn’t about performance—it’s about connection. It’s about helping your child feel safe in their own body and giving you tools that actually work.
Our 10-week Yoga Solution for Autism programme is designed specifically for the needs of children on the spectrum. With step-by-step routines, videos, and expert guidance, you’ll learn how to support your child with natural tools that truly make a difference.