The answer is (surprize!) practice.

Initially you get thrown around as you described. Then you actually
begin to fly behind the tug. Later you'll find yourself staying in a
reasonable position, ceasing to endager yourself and the tow pilot.
Still later, you'll stay in that position even in turns. First in
shallow turns, later in steeper turns, too. Gradually your yaw string
will stay more and more centered. And someday you'll stay behind the tug
even in moderate turbulence. But it's a long way to go.

Stefan