How do I find a yoga practice that works for me as a neurodivergent person?

From finding your first yoga class to creating a consistent yoga practice, here's your guide on how to get started.

It's very common for neurodivergent people to have more sensitised bodies and nervous systems, meaning we need to actively give them more support than the average person. Yoga works to regulate and relax the nervous system, helping you improve your mental health, prevent burnout and build strategies to better cope with your everyday life. In this blog I will explore some of the barriers neurodivergent people face when it comes to practicing yoga and how to find a practice that truly works for your brain and body.

But first... I'm not Amy!

Chloe sat in the woods

While Amy is on holiday, they have very kindly given me the opportunity to write this blog post. So let me introduce myself: Hi, I'm Chloe, a neurodivergent yoga teacher. I teach yoga for neurodiversity and hypermobility and am on a mission to make yoga accessible for those with complex needs.

View my profile here

So how do you actually get started?

Person taking an online yoga class

I first started yoga by following Yoga with Adriene's free YouTube classes at home. I borrowed a yoga mat from a friend, laid it out and pressed play on one of her online classes. The first time I did this, I thought it would be a one time thing. I wasn't intending on creating a regular practice, and I definitely didn't imagine I'd train as a yoga teacher (or even be doing anything vaguely similar).

At first, I found yoga really difficult. It felt like everyone else who did yoga just knew how to relax and stop their minds overthinking (spoiler alert: they probably didn't know how to do this, and if they did it was something they learnt over time). But something about yoga kept me coming back. Every time I got on the yoga mat, I felt more connected to my body. I felt calmer. I felt more able to cope with my everyday life. Practicing yoga slowly became the best part of my day.

What I liked most about Yoga with Adriene was that she acknowledged the hardest part is showing up- choosing a class to attend and then actually attending it. Getting started can be a challenge for a lot of people, but with neurodivergent executive dysfunction in the mix, getting onto the mat can feel impossible. The trick for how to overcome this- a mindset shift. I used to think that if I wasn't doing 'proper yoga poses', I wasn't doing yoga. I have since learned that if you're on the yoga mat, it's a win. In fact, even if all you have the energy for is taking a few deep breaths while lying in bed, it still counts as yoga!

Finding and accessing a yoga class

Finding a place to practice that is accessible, safe and comfortable for you is key. Your way of practicing yoga might not look like other people's- that's a good thing! We all have different needs.

Online classes

A lot of neurodivergent people find that online classes are the easiest way to start. This way, you can more easily ensure that your needs are met.

The first thing to note is that you don't need any equipment. You don't need specific yoga clothes, props or even a yoga mat. All you really need is a space big enough for you to lie down in, or a chair to practice chair yoga from if you decide that's the right option for you.

Click here for Amy's free yoga class

So how do you make your practice neurodivergent- friendly? Consider what's most important to you. Maybe you get easily bothered by noise, or the overhead light is just that bit too bright. Whatever it is, think what you can do to eliminate the issue (e.g. earplugs or using a smaller, softer light source). Experiment with what works for you, if something doesn't feel right or you're not comfortable or feeling truly safe, think why and what you could do to make it better. And then make that change, meeting your needs is part of the practice of yoga.

There are plenty of free classes online (such as Amy's class linked), or if you're after something a bit more specific you can find paid classes or live classes, usually accessed through a yoga teachers own website.

However, online classes aren't accessible for everyone. Maybe you don't have space to practice at home, or you can't find a space where you can relax and won't be disturbed. The main thing I struggled with when I was practicing online was that I was the one who had to motivate myself to practice. It didn't matter if I didn't, no one was going to know. Booking yourself into an in- person class means there is someone else there to hold you accountable and help your executive functioning kick into action.

In- person classes

An in- person class naturally comes with more things to consider and more potential barriers to accessing the class. It can be useful to contact the studio or yoga teacher before you attend a class. Sending an email explaining your needs and asking if they can cater them can reduce the anxiety of going to a new class. Some places might not be able to, but you might be surprised at how much most places are willing to do to accommodate your needs. You can also ask them about any other information you might need such as the directions for how to get there, if the space is wheelchair accessible, or how early to arrive to class. While this information might not be available on their website, they're much more likely to give it to you if you contact them. I also find the manner in which people reply to these emails to be a good indicator as to if I'm going to like their class or not. If a teacher is unwilling to work with you and be flexible around your needs, then it probably isn't the right class for you.

A yoga teacher and a group of yoga students after completing an in-person yoga class

It took me ages to build up the courage to go to an in- person class. I remember standing outside the first yoga class I ever went to, thinking that everyone was going to know exactly what they were doing and were going to do the whole class perfectly while I was lost not knowing what cobra pose was. I came out of that class feeling so good. The teacher demonstrated every pose and their cues were easy to follow. The people were all lovely, as most people who practice yoga are, but equally there was no pressure to interact with them if I didn't want to.

Of course, this is not everyone's experience of the first class they ever go to. It might take you a little longer to find one that's right for you. All I promise is that there is a class out there suited to your needs and personality, it's just waiting for you to find it.

Alternatively, if you decide a group class isn't for you, some people find it helpful to book a 1-1 class with a yoga teacher. The teacher can then cater fully to your individual needs and can talk to you during the class about what is/ isn't working for you. The only downside is this tends to be more expensive.

My top tips

1. Don't be afraid to do what's right for you- your practice might look different from other people's- that's a good thing!

2. Start small and build gradually- trying to do too much at once can lead to burnout

3. Make sure your sensory needs are met- if your body feels unsafe, you're not going to be able to relax and feel the full benefits of yoga

4. It's okay not to know what you're doing- yoga encompasses so much, if you're trying, you're doing it right

5. And as always, be kind to yourself- it's okay if it takes some time to find what's right for you

   
   

Still don't know where to start? Contact me at chloeelisabethyoga@gmail.com or Amy at neurodiverseyogaofficial@gmail.com