Embodied Practice, Diverse Minds: Neurodivergence & Yoga in Community
At Samadhi Yoga Denver, we believe yoga is for every body — not just bodies that conform to certain norms, but also those whose minds, nervous systems, sensory thresholds, and rhythms move differently. Neurodivergence encompasses a wide spectrum: ADHD, autism, sensory processing differences, dyslexia, OCD, bipolar, among others. These ways of being are not deficits, but simply different modalities of perception, processing and relating.
This post invites you to explore how yoga can support neurodivergent people and how we as a studio can continue to cultivate inclusive, life-giving space.
What the Research Says
A scoping review of yoga in schools found that among neurodiverse youth, school‑based yoga programs helped with executive functions, attention, academic performance, self‑concept and subjective well‑being. PubMed+1
Another study of children with autism spectrum disorder (ASD) showed a 12‑week yoga intervention led to significant reductions in overall autism severity as reported by parents. PubMed
Broader benefits found in both neurotypical and neurodivergent populations include reduced anxiety, improved mood, greater emotional regulation and resilience. PMC+1
These findings suggest that yoga is not a one‑size‑fits‑all tool, but can be deeply beneficial when adapted with awareness.
How Yoga Supports Neurodivergent Nervous Systems
Yoga, when practiced with intention and inclusivity, can offer significant support for neurodivergent individuals. Below are some common challenges that neurodivergent people may experience — along with ways that yoga can help, especially when practices are adapted thoughtfully:
1. Sensory Overload or Overwhelm
For individuals who experience sensory overload, a calm and predictable yoga space can be deeply grounding. Gentle classes like Restorative Yoga, Yin or Gentle Vinyasa — especially those with dimmed lighting, minimal noise and slow transitions — can soothe the nervous system. These environments help reduce sympathetic arousal (the fight-or-flight response) and create conditions for rest and regulation.
2. Difficulty with Focus or Attention Drift
Many neurodivergent people, especially those with ADHD, may find it challenging to maintain sustained attention. Short, focused breathwork (like three-part breath or alternate nostril breathing) and simple movement sequences can provide grounding anchors. Sensory awareness such as feeling the mat under your feet or noticing breath temperature, supports interoception and helps gently redirect attention without pressure.
3. Emotional Dysregulation
Some individuals experience intense emotional swings or difficulty finding balance in emotional states. Practices such as Yoga Nidra, slow and rhythmic pranayama (like equal breathing) and supported postures in Restorative Yoga can help down-regulate the nervous system. These tools offer a somatic path toward stability and self-regulation.
4. Challenges with Motor Planning or Body Awareness
For those with dyspraxia or proprioceptive challenges, navigating traditional yoga postures may feel disorienting. Props like blocks, straps, bolsters or even walls can provide tactile support. Slower movement sequences or guided awareness of specific body parts can improve proprioception and offer a sense of safety and orientation in space.
5. Anxiety Around Change, Transitions, or Structure
Many neurodivergent individuals benefit from predictable routines and environments. In yoga, this might look like consistent class structures, clear and direct verbal cues and advanced notice before transitions. When students know what to expect and are offered choices along the way they are more likely to feel safe, present and empowered in their practice.
Tips for Teachers & Students
For Teachers / Instructors:
Invite feedback from neurodivergent students about what supports them (lighting, pace, verbal cues, touch/scent sensitivity, etc.)
Offer modifications and props as standard, not exceptional. Encourage use without judgment
Use clear, simple language for instructions. Avoid ambiguous phrases; give concrete cues
Pace transitions slowly and signal them ahead of time. Let students know when to expect changes
Create sensory‑friendly elements: softer lighting, minimal fragrance, lower sound levels if possible
For Students:
Arrive early to settle in, acclimate to the room, adjust lighting or props
Carry something familiar (blanket, bolster, whatever supports you)
Be gentle with expectations. “Practice” may look very different from day to day
Use breath or sound anchors when thoughts drift (choose a word, note the inhale/exhale, or pick a physical sensation to return to)
Consider private or small group sessions if larger class settings feel overwhelming initially
A Somatic Invitation
Neurodivergence often comes with an invitation: to slow down, to pay attention to what feels right in your body, to notice how your nervous system wants to move, rest and recover. Yoga is not about forcing conformity; it is a practice of noticing, of meeting yourself where you are and discovering what brings ease.
At Samadhi, whether you are coming to a Slow Hatha, Yin, Restorative or Flow class, our intention is to offer you space to be exactly as you are.
Closing / Call to Action
If you’re neurodivergent (or just curious), we invite you to explore classes with us that honor difference and nervous system diversity. Reach out to us: share what helps you feel safe, what feels overwhelming and together we can make the mat a place of refuge, clarity and belonging.
We’d love to hear your stories: how has yoga helped you (or someone you know) in living with neurodivergence? Email or share with us on socials, we love learning from each other, walking many paths and honoring the many ways to practice.
References & Suggested Further Reading
Scoping Review of Yoga in Schools: Mental Health and Cognitive Outcomes in Both Neurotypical and Neurodiverse Youth Populations. PubMed+2MDPI+2
Effect of Yoga on Children with Autism Spectrum Disorder in Special Schools. PubMed
Yoga for Neurodiversity project / community approaches. Yoga for Neurodiversity+1
