An Aspergian’s Guide to Yoga

There is some anecdotal evidence that yoga is quite helpful for people with autism and Asperger’s Syndrome. Since I started taking yoga classes last year, I have noticed a lot of changes and improvements in myself, some related to AS and some not. In general, I am more flexible and coordinated. As far as AS goes, I have noticed that my frustration tolerance is greatly improved, my eye contact is better, and I have fewer meltdowns.
This is enough to keep me going back, and it may be a reason for you to try it for yourself!
So, here is a brief (and by no means exhaustive) guide to Yoga for Aspergians.


  • improved flexibility and coordination
  • better focus and concentration through learning to follow instructions
  • better balance and body awareness, e.g., left side, right side, hand and foot placement etc.
  • improved frustration tolerance = fewer meltdowns, more patience with others and self
  • feelings of sociability and being “part of something,” through being in a group, even if not interacting directly with others in the class
  • calmness, reduction of “fidgety-ness”
  • reduction of aggression and impulsiveness

Triangle pose -- you'd be surprised how easy this is!

General, Getting Started:

  • Check out a few different yoga studios and gyms before you decide to join one. Take a friend or someone you trust along with you, if a second opinion is helpful.
  • Staff at most studios will be very happy to show you their facilities and let you have a look around. I recommend this step, as it helps avoid surprises and unfamiliarity.
  • Staff will also explain the different styles of classes available and help you select which one(s) are best suited for you. For example, Ashtanga is fast-moving and athletic, whereas Yin classes are very slow and quiet.
  • Many studios (including mine) offer a special “introductory price” – for example, unlimited classes for a week for $20. This is ideal, because you can spend the week checking out all the different styles of yoga and the different teachers to see which suits you best.

Clothing and equipment:

  • You’ll need a pair of shorts or yoga pants, and a short-sleeved or sleeveless top that is fairly form-fitting: you want something that will stay put as you move around. Ask at the yoga studio if they sell appropriate clothes; sports stores, or even Winners, are other good places to buy these things.
  • Cut the tags out first and wash each item before you go to your first class. Wear your new outfit around your home a bit first so that you’re used to the feel of it – you do not want any itchy or floppy surprises in class!
  • A water bottle is a good idea. I use a plastic “squirty” bottle for biking so that I don’t have to unscrew a lid in class.
  • In cooler weather, you’ll need a shirt or jacket to wear over your yoga gear as you arrive and leave.


  • Make sure you are wearing clean clothes and have had a shower and brushed your teeth.
  • Avoid wearing perfume, cologne, body spray, or strong-scented grooming products. Students are very close together in a yoga class and nobody wants to smell anyone else, good or bad.

Non-negotiable conventions (to borrow a phrase from Big Bang Theory):

  • You must be quiet and respectful in a yoga class, and listen to what the teacher is instructing you to do. Laughing, talking during class, or engaging in obvious “stims” are not OK.
  • Some people are very serious about yoga. Even though this may not be the case for you, act the way you would in a church, synagogue, or other house of worship, and be respectful of the teacher and the other students.
  • If you must leave the classroom to go to the bathroom, or to take a “breather” if you’re overwhelmed, do so quietly, without disturbing other students. Be very quiet when you return, and simply catch up to what the other students are doing. There’s no need to ask the teacher for permission to leave.

Before class starts:

  • Avoid eating for an hour or two before class. It’s best to have an empty stomach when you work out.
  • Make sure to use the toilet before class.
  • Plan to arrive about 15 minutes early. This gives you time to change (if needed), find a spot in the class, and get yourself oriented and ready. Most students sit quietly on their mats, facing the front of the room, and some lie down and close their eyes. Do what feels best for you.
  • If you haven’t met the teacher before, you may want to go introduce yourself to her/him. If they’re a regular instructor, they’ll know you’re new and they may ask you some questions about any injuries etc. that you may have.
  • If you don’t like being touched, now is the time to politely inform the teacher that you’d prefer not to be “adjusted.” Yoga teachers often “adjust” students gently during a class to help them do a posture more correctly; if you don’t want that, that’s perfectly OK. Just let the teacher know beforehand.

During class:

  • When everyone is assembled, the teacher will close the door, go to the front of the room, introduce him- or herself, and the class will begin.
  • If certain pieces of equipment (blocks, belts etc) are necessary, the teacher will either hand them out or have students go get their own.
  • Follow along at your own pace: don’t expect to be perfect (or a disaster!) your first time out. Do your best. Everyone is a bit nervous and uncertain the first time. This feeling will pass.
  • You may feel self-conscious at first, but this will soon fade as you begin to focus on the postures. Remember, no one is really looking at you or judging you – they’re all too busy trying to do the postures themselves! You will see people who are fatter, thinner, flexible, not very flexible, younger, older – everyone (including you) is just there to do their best.
  • If you’re not sure what you’re supposed to be doing, have a look at the teacher, who will be demonstrating the pose. Also, discreetly look at the other students (don’t stare) and try to imitate what they’re doing.
  • If you really can’t do a posture, don’t panic. Do your best imitation of what the others are doing (without hurting yourself) or politely get the teacher’s attention and ask for help.
  • The teacher may walk around the class looking at each student and doing “adjustments,” or changing the music in the CD player. If you’ve indicated that you don’t wish to be touched, don’t be nervous: he or she will pass you by, although they may walk near you to get to someone else.
  • In some postures, the teacher will ask students to close their eyes. If you don’t like doing that, don’t. I almost never do. Instead, I focus on the lights or the ceiling fans, or one of the fixtures on the walls. Yoga studios have lots of things to stare at if you’re bored or overwhelmed.
  • There will be music (chanting, Indian music etc.) playing softly for most classes. This may be distracting or “weird” at first, but over time you will become used to it. If it really bugs you, try focusing on something else – for instance, if you are musical, try focusing on the beat or the chord changes. Otherwise, think of something you enjoy (I think of animals or numbers).
  • You may be asked to sit or lie in one position for long periods of time (up to 5 minutes), and this means you may get bored or find your mind wandering. I try to prevent this by looking up at the lights or thinking about numbers, or imagining that I’m looking down through a video camera at my feet walking on a railway bed. Do whatever works to keep yourself still and quiet – you will get better at it.

Toward the end of class:

  • The teacher will begin to wind things down toward the end of class; the moves in a fast “Ashtanga” class, for example, will become slower and more relaxed.
  • The class will end with students lying on their backs in “corpse pose,” or Savasana (pronounced “sha-VOSS-ana”). The teacher will turn the lights down (or off, if there are candles) and usually turn the music off as well. Students lie on their backs in a kind of a “star” pose, with arms away from the body and legs parted. You will do this for about five minutes. Again, if you feel restless, focus on a certain spot on the ceiling, or a ceiling fan, if they have them, or think of your feet moving on a railway bed. Whatever it takes.
  • At the end of the allotted time, the teacher will softly ring a little bell (they use three single “dings” at our studio) to signal that it’s time to end. Even though it’s quiet, this may surprise you a bit the first time it happens.
  • Students are then asked to stretch out (after lying still for so long), roll to one side, and then sit up cross-legged facing the front of the room.
  • Everyone places their hands together in front of their hearts, and the teacher may say a few “words of wisdom.” This looks and sounds a bit like a prayer. If praying/religion are not your thing, sit with your hands together anyway and think of something else. Myself, I think of an animal or insect I particularly like, and imagine cupping it in my hands. While the teacher is talking, I think some friendly thoughts towards the animal — today I thought of a horse I liked very much when I was in my 20s.
  • At the end of the teacher’s “words of wisdom” he or she will say Namaste (NOMMA-stay) and bow toward the floor. If you don’t feel comfortable doing that, stay respectfully quiet and continue with your own thoughts. I sit quietly and then open my hands and place them briefly palms-up on the floor as if I am “releasing” the animal I’ve been thinking about.

After class:

  • After “Namaste,” class is over. The teacher will thank everyone for coming, then get up and go turn the lights back up a bit.
  • Students will begin to tidy up their mat areas; this means returning any equipment (blocks, belts, bolsters etc) to where it came from and usually spraying the mat down with a nice-smelling disinfectant the studio usually supplies. Watch what other people are doing and follow suit.
  • If you have a specific comment or question for the teacher (and many students do), this is the time to line up and speak to him or her. Otherwise, a polite “Thank you!” as you head out the door is appropriate. If it’s your first class, the teacher may also “check in” with you and ask you how you liked the class. Keep your feedback brief and polite.


  • To tell or not to tell? You may want to tell the staff you have Asperger’s Syndrome, or you may wish to keep that private. Or you may wish to wait till later, until you know the teacher(s), before you give that information. It’s entirely up to you.
    • Pro: It can be very helpful for the staff to know that you have AS – it may help them to understand what’s going on if you find yourself having trouble and getting frustrated. Many yoga teachers are very aware of “special needs” and “alternate therapies” and disabilities, and will be happy to know your situation. I told one of my teachers, who happens to work with special-needs kids, and now she will often come over to my mat during class to help me relax a bit more.
    • Con: If you don’t like people having private information about you, or you’re worried about being treated like you’re “special” or being made fun of, you may want to keep your information to yourself. Some people are simply very private, and that’s fine.
  • Dealing with problems in class:
    • Pee-yew! Somebody stinks! You’ll know before class starts if someone’s perfume (or whatever) is too smelly for you to tolerate. Pick a spot far from that person if you can. If the perfume (or whatever) is too overwhelming, you may need to decide not to attend that class – this is disappointing, but simply pick up your belongings and leave discreetly. The staff will want to know what happened, though, and you can politely tell them what the issue is so that it can be dealt with. Most yoga studios have policies about perfume, so they may simply need to send out a reminder about it.
    • Toots, burps, snores, and gurgles: Every so often, someone farts in a yoga class, or their stomach rumbles. It happens – people are twisting and lurching around, and sometimes the inevitable happens. It can be very hard not to laugh, though: my remedy is to press my lips together and look at the floor, or think of something very serious, like math. Same for when someone falls asleep during Savasana and begins to snore: ignore it and think of something else. Who knows – it may happen to you!
    • Bad Asperger Day: If you are having a “bad Asperger day,” you may want to let the teacher know beforehand if you don’t want to be touched or adjusted today, or (if the teacher knows you have AS), that you are struggling a bit and may need to step out. Sometimes just telling someone is a big help. Also, I have found, to my utter astonishment, that I can go into class feeling really awful — and the bad mood will fade away in about 10 minutes as my body starts relaxing. Conversely, I have also had to quietly step out for a few minutes to rest somewhere quiet and “glue my feathers back on,” as Daffy Duck would say.  Every day is different, and every class is different; with time and patience, you will figure out what works for you.

That’s all for now. Feel free to email me with any specific questions you have, or to let me know how things are going. Happy yoga-ing!

Other yoga-related material on this blog:

Yoga is My Squeeze Machine

Yoga/Squeeze Machine Update

There really is a "frog pose"!


4 thoughts on “An Aspergian’s Guide to Yoga

  1. Pingback: An Aspergian’s Guide to Yoga « Dr. Smiter's Bog… er, Blog

  2. Pingback: Awkward pose | autisticook

  3. I have just discovered your blog today and am loving it! My son has aspergers and I am finding that mindfulness and movement are his comforts; as you’ve outlined so eloquently here, learning to let go and go with the flow (as much as anyone is able to do, on any given day), really does carry over into everyday life. Also interesting to me are so many of the similarities between myself and your description of your approach to yoga classes, what to keep private or reveal, rehearsing conversations and being delighted when you can have an online interaction instead . . . The more I learn and read, the more traits I see traces of in myself. Hoping that being mindful of this latter point will help me connect my experiences with my son’s – we are all so much more alike than we are different.

  4. Fantastic blog :)! I’m a mother of an aspie boy who is 11 years old. We are doing some yoga together at home. I’ve been doing yoga for many years but he’s just getting started, and I’m trying to see how I can gently get him started with not-too-hard poses. I googled “aspie yoga” to see if there would be any good pointers for him and found your blog. Really fun and helpful, and I LOL all the time :D, like the “gathering of the chi”-part :D! Hilarious 😀 😀 :D…

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