How to Get Your Child to Sit Still in Yoga Class (You Don't)

When you bring your child to a yoga class—or any extracurricular activity—it’s natural to feel some pressure to get your child to sit still. There are many reasons you may feel this pressure. Maybe you were taught children were to always “behave,” and that meant being quiet, or maybe one too many glances from disapproving grocery shoppers when your child was overstimulated or tired.

Whatever the reason, whether your child has boundless energy or prefers to hang back quietly, you might wonder if you should step in to redirect, encourage, or calm them. When your child is in my TMN Kidding Around Yoga class, there is no expectation for your child to sit still. You and your child are free to just “be.”

Relax and enjoy the journey as you watch your child go from zipping around the yoga studio to finding calm and stillness, exploring the peaceful gardens of their imagination, and learning valuable emotion regulation tools they can take into adulthood.

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Creating Neurodiverse-Affirming Spaces

What is Neurodiversity?

Neurodiversity refers to the variations in the way individuals interpret, process, and learn information. It is broken down into two subgroups: neurotypical and neurodivergent.

Neurotypical children think and process information in ways “typical” for their culture. Neurodivergent children process information in ways that is not considered “typical” for their culture. This encompasses a wide range of thought processes and include individuals with autism, ADHD, dyslexia, down syndrome, sensory processing disorder, among others.

Supportive Space for Everyone

A neurodiverse-affirming space acknowledges and honors the many ways children think, feel, and process the world. In class, we move away from expecting children to fit a mold. Instead, we provide a supportive, flexible environment where everyone can thrive, feel safe, and be themselves.

Whether neurotypical or neurodivergent, every child engages with the world in their own beautifully unique way. Some burst into a class full of energy, running and jumping as their bodies seek movement. Others might sit quietly, observing and processing before they feel ready to join in. Both are natural and valid ways of being and in a neurodiverse-affirming space, every child is celebrated for who they are and given the space to explore their new yoga journey.

Encouraging Exploration in Yoga

In a yoga class designed for exploration, children are given the freedom to listen to their bodies and respond in ways that feel right for them. For a child with high energy, this might mean starting class by zipping around, unable to sit still. Instead of expecting your child to sit still, we create opportunities for them to release that energy through playful movement and games. On the other hand, a quieter child may need time to warm up, watching and observing before deciding how they want to participate.

Yoga offers a unique structure that helps all children, regardless of how they process the world, feel safe and supported. As your child becomes familiar with the rhythm of class—movement, games, meditation, and finally rest—they start to anticipate what’s coming. Knowing they’ll have the chance to move and play gives them a sense of security, helping them engage fully in the active parts and settle more easily into quiet moments.

A Space for All Energy Levels

After moving and releasing what their body has been holding, children naturally shift into a calmer state. By the time we reach deep relaxation those same kids who were buzzing with excitement often find themselves lying still, exploring the peaceful garden in their minds. They’ve discovered how good it feels to rest after releasing all that energy, and sometimes, they don’t even want to leave. It is amazing to see the transformation a child can make in one TMN Kidding Around Yoga with Linda class. Many parents begin class trying to get their child to sit still and then leave with their child wanting to remain resting. It is beautiful!

For more reserved children, the gentle encouragement and non-competitive nature of yoga allow them to engage on their own terms. They might join in after observing others, try a new pose when they feel ready, or find their own quiet joy in stillness. This freedom helps them build resilience, self-trust, and confidence, and a provides a sense of control over self. This is very important to a child's development.

In this space, there’s no “right” way to participate. It’s all about exploration—letting children move, rest, and interact in ways that honor their unique needs and ways of thinking. By creating a neurodiverse-affirming environment, we help all types of thinkers and movers learn to listen to their bodies, trust themselves, and balance movement with stillness.

As part of creating this supportive environment, we also encourage children to use tools and strategies that help them feel regulated and safe, especially when they’re feeling overwhelmed or overstimulated. They may need permission to get a nurturing hug from a parent or reset away from the group. Sensory tools like therapy putty or something soft or textured available can help. Whatever works for your child.

As a parent of 5, I also understand that you know your child best. If you feel their behavior is unsafe or think they need your support to re-center, you are absolutely welcome to step in and intervene. Your role as a parent is vital, and your insight is invaluable. You’re always encouraged to trust your instincts and help create the best experience for your child.

Yoga Will Get Your Child to Sit Still (so you don't have to)

Your child's superpower is the ability to listen to their body. When running, jumping, or wiggling, they’re not being “bad”—they’re responding to their body needs. That energy has to go somewhere, and in yoga, they are free to release it in healthy, playful ways.

Over time, your child will start to recognize the class flow. They’ll learn that movement and games are part of the plan and begin to look forward to those moments to burn off some energy. And here’s the magic—because they’ve had that chance to move and play, they're ready by the time we get to the deep restoration part of class, like Yoga Nidra. Their bodies have worked through all that busyness, and their minds are calmer.

That’s when the real transformation happens. They’ll lie down, explore their peaceful garden, and fully embrace the stillness because it feels good. And as they practice this week after week, they’re building a skill they’ll carry with them— so there you have it. Yoga will get your child to sit still so you don't have to. You can just “be” and enjoy the hour.

By fostering an environment where your child feels free to explore and express themselves, you create a lasting love for yoga. Your supportive role allows them to thrive and helps them carry these lessons of connection and mindfulness into their daily lives.

Remember mamas, you deserve to feel good in your bodies too. Throw out the all or nothing approach to mindfulness and movement. Practicing little and often will help your well-being and will show your child real life application.

Frequently Asked Questions (FAQ)

What if my child doesn’t sit still during class?
In TMN Kidding Around Yoga classes, children are encouraged to explore and respond to their bodies’ needs. If your child is running, jumping, or wiggling, that’s completely normal! These behaviors are often their way of releasing built-up energy. Instead of forcing stillness, we use playful movement and games to help them work through that energy naturally.

How is this class different from other structured activities?
Our classes are neurodiverse-affirming and designed to support all types of children, including those with ADHD, autism, or sensory sensitivities. The structure of class—movement, games, and rest—provides predictability, which helps kids feel secure. However, the environment is flexible, allowing children to participate in ways that feel right for them without rigid expectations.

My child is shy and hesitant to participate. Will they enjoy this class?
Absolutely. The non-competitive and gentle nature of yoga allows reserved children to observe and join in at their own pace. Over time, they gain confidence, self-trust, and a sense of control as they explore poses, games, or even moments of quiet stillness.

What if my child disrupts the class?
Disruptions are simply part of the journey in a child-centered class! You don't have to get your child to sit still. If your child’s behavior becomes unsafe or disruptive to others, you are welcome to step in. As a parent, your insight and support are invaluable in helping your child re-center when needed.

How does yoga contribute to my child’s development?
Yoga helps children build emotional resilience, self-trust, and body awareness. Through movement, they learn to regulate their energy, while moments of stillness teach them how to find calm and rest. These skills support their overall development and equip them with tools for managing life’s challenges.

How do you handle kids who get overwhelmed or overstimulated?
Our classes prioritize creating a safe and supportive space. If a child feels overwhelmed, we encourage them to take a break, watch others, or engage in quieter activities. The flexible nature of the class allows children to participate in ways that honor their comfort levels.