Top 13 'Stillness-Finding' Yoga Poses to Start at Home for Quieting a Racing Mind After Work - Goh Ling Yong
You close the laptop, shut the office door, or hang up your work coat. The workday is officially over. But is it? Your body might be home, but your mind is still stuck in a conference room, replaying conversations, agonizing over that one email, and building a to-do list for tomorrow that’s already causing anxiety. That frantic, buzzing energy—the signature of a racing mind—is one of the biggest challenges of modern life. It robs us of our evenings, our peace, and our ability to truly connect with ourselves and our loved ones.
So, how do we build a bridge from the chaos of the workday to the calm of our personal time? How do we signal to our brains that it's safe to power down? While there are many strategies, one of the most profound and accessible is rolling out a yoga mat (or even just a soft spot on your carpet). Not for a sweaty, power-flow workout, but for a gentle, intentional practice of finding stillness. These simple movements, when paired with your breath, become a powerful anchor to the present moment, untangling the mental knots tied throughout the day.
This isn't about achieving pretzel-like flexibility or mastering complex poses. It's about giving yourself permission to slow down, to inhabit your body, and to let go. Here at the Goh Ling Yong blog, we believe that simple, consistent practices are the key to profound change. This curated list of 13 yoga poses is your personal toolkit for quieting a racing mind after work. You don't have to do all of them; even five minutes with one or two can be transformative. Let's begin.
1. Child's Pose (Balasana)
The Ultimate Surrender
This is where we start because Child’s Pose is the universal symbol of rest and surrender in yoga. It's a gentle return to a state of safety and security, mimicking a fetal position. By folding your torso over your thighs and resting your forehead on the floor, you are physically turning inward, creating a quiet, dark space that naturally shuts out external stimulation. This simple act sends a powerful signal to your nervous system: you are safe, you can let go, the fight is over.
To practice, kneel on the floor. Touch your big toes together and sit on your heels, then separate your knees about as wide as your hips. Exhale and lay your torso down between your thighs. Allow your forehead to rest softly on the floor. Your arms can either be stretched out in front of you or resting alongside your body with the palms facing up. Focus on the gentle pressure of your forehead on the mat, a point that can be incredibly calming for the mind.
Stillness Tip: Place a folded blanket or a pillow under your hips or between your heels and glutes if you feel any strain. As you breathe, imagine your breath traveling all the way down your spine and widening your back ribs. With every exhale, feel yourself melting a little deeper into the support of the floor. Stay here for at least 10 deep breaths.
2. Cat-Cow Stretch (Marjaryasana-Bitilasana)
Releasing a Day of Desk Work
After hours spent hunched over a computer, your spine is likely stiff and compressed. The Cat-Cow stretch is a simple, rhythmic movement that gently awakens the spine and connects your breath to your body, a foundational practice for quieting the mind. This isn't about pushing to your maximum range of motion; it's about the fluid transition between the two poses, a moving meditation that releases physical and mental tension.
Start on your hands and knees in a tabletop position, with your wrists directly under your shoulders and your knees under your hips. As you inhale, drop your belly towards the mat, lift your chest and chin, and look up toward the ceiling for Cow Pose. As you exhale, round your spine toward the ceiling, tuck your chin to your chest, and press the mat away from you for Cat Pose.
Stillness Tip: Close your eyes and let your breath guide the movement. Make the transitions slow and deliberate. Don't just go through the motions; feel the articulation of each vertebra. This simple, repetitive action is incredibly effective at pulling your racing thoughts out of your head and into the physical sensations of your body.
3. Standing Forward Fold (Uttanasana)
Letting It All Hang Out
Think of all the tension you hold in your neck and shoulders from a stressful day. A Standing Forward Fold is a passive inversion that allows gravity to do the work of releasing it all. As you hang your head below your heart, fresh, oxygenated blood flows to your brain, which has a calming effect on the nervous system. You are literally letting the weight of the world roll off your shoulders.
From a standing position, with your feet hip-width apart, exhale and hinge at your hips to fold forward. Keep a generous bend in your knees, especially if your hamstrings are tight—this is crucial for releasing your lower back. Let your head hang heavy, completely releasing your neck. You can let your arms dangle, or you can gently grasp opposite elbows.
Stillness Tip: Gently sway from side to side like a rag doll to deepen the release in your lower back. Shake your head "yes" and "no" to ensure there is absolutely no tension in your neck. Focus on the sound of your own breath, making each exhale slightly longer than the inhale to trigger your body's relaxation response.
4. Legs-Up-The-Wall Pose (Viparita Karani)
The Ultimate Reset Button
If you only do one pose from this list, make it this one. Legs-Up-The-Wall is one of the most restorative and accessible poses in all of yoga. It's a gentle inversion that helps drain lymphatic fluid from your legs, relieving tired feet and ankles after a long day. More importantly, it shifts your nervous system from the "fight-or-flight" state to the "rest-and-digest" state, making it a powerful antidote to a racing mind.
To get into the pose, sit on the floor with one hip against a wall. Gently swing your legs up the wall as you lie back on the floor. Your sitting bones should be as close to the wall as is comfortable. Let your arms rest by your sides with the palms facing up. There should be no effort here; the wall is doing all the work.
Stillness Tip: Place a thin pillow or folded blanket under your head and another under your lower back for extra support and comfort. Close your eyes and focus on the sensation of your legs feeling lighter. Stay here for 5 to 15 minutes. It’s the perfect transition from your workday clothes into your comfy evening clothes.
5. Seated Forward Bend (Paschimottanasana)
Turning Your Senses Inward
Similar to its standing counterpart, the Seated Forward Bend is about surrender and introspection. By folding your body in on itself, you create a contained, quiet space. This pose deeply stretches the entire back side of the body, from the heels to the neck, releasing the physical tension that often fuels mental anxiety. It’s a pose that encourages patience and self-compassion.
Sit on the floor with your legs extended in front of you. You can place a blanket under your sitting bones to help tilt your pelvis forward. Inhale to lengthen your spine, and exhale to begin hinging at your hips, walking your hands forward. Don't worry about touching your toes; the goal is to maintain a long spine. When you've gone as far as you can without rounding your back excessively, let your head and neck release.
Stillness Tip: Instead of pulling yourself forward, think about melting. With each exhale, imagine your heart moving closer to your thighs. If your hamstrings are very tight, bend your knees generously and even rest your torso completely on your thighs. This makes the pose more restorative and less about achieving a deep stretch.
6. Bridge Pose (Setu Bandhasana)
Opening Up After Being Closed Off
Much of our workday is spent closed off—hunched over a desk, arms forward, chest concave. Bridge Pose is a gentle backbend that counters this posture. It opens the chest and heart, stimulates the abdominal organs, and can provide a mild boost of energy that feels clarifying rather than agitating. It’s a great way to open your body and mind to a different state of being after work.
Lie on your back with your knees bent and feet flat on the floor, hip-width apart. You should be able to just touch your heels with your fingertips. On an inhale, press through your feet and lift your hips off the floor. Clasp your hands together underneath your back, rolling your shoulders under you to create more space in your chest.
Stillness Tip: Focus on pressing down through the four corners of your feet to stay grounded. Imagine a straight line from your shoulders to your knees. To make this pose more restorative, slide a block or a firm pillow under your sacrum (the flat part of your lower back) and let your weight rest on it completely.
7. Supine Spinal Twist (Supta Matsyendrasana)
Wringing Out the Day's Stress
A spinal twist is like a detox for your central nervous system. It gently massages your internal organs and releases tension held deep within the torso and along the spine. As you twist, you are literally "wringing out" the accumulated stress of the day, creating space for fresh energy and calm to enter.
Lying on your back, draw your knees into your chest and give them a hug. Extend your left leg long onto the mat and keep your right knee drawn in. Extend your right arm out to the side in a "T" shape. On an exhale, guide your right knee across your body to the left side. Turn your gaze to the right, if it's comfortable for your neck.
Stillness Tip: The goal is not to get your knee to the floor, but to keep both shoulders grounded. If your right shoulder lifts, back off the twist slightly. You can place a pillow under your right knee for support. With each inhale, feel your spine lengthen, and with each exhale, feel yourself sinking deeper into the twist. Repeat on the other side.
8. Happy Baby Pose (Ananda Balasana)
Releasing and Reconnecting with Playfulness
Sometimes, a racing mind is a mind that’s taking itself too seriously. Happy Baby is a wonderfully grounding pose that releases the lower back and opens the hips, but it also has a playful, non-serious quality. It can help break the cycle of anxious thoughts by reminding you of a more carefree state of being.
Lie on your back and draw your knees toward your armpits. Grab the outsides of your feet with your hands (or your ankles or shins if that’s more accessible). Keep your head on the floor and try to press your entire spine, especially your lower back, down into the mat. You can stay still or gently rock from side to side to massage your spine.
Stillness Tip: Flex your feet as if you are standing on the ceiling. This helps protect your knees. Focus on your breath and the gentle rocking motion. Allow a small smile to form on your lips. It’s hard to stay wound up in anxious thoughts when you're in a pose this inherently joyful.
9. Bound Angle Pose (Baddha Konasana)
Unlocking Hip Tension
Many of us hold a surprising amount of stress and unprocessed emotion in our hips. Sitting for long periods can exacerbate this, leading to tightness that contributes to overall physical and mental discomfort. Bound Angle Pose is a fantastic hip opener that can be either active and energizing or, in this case, deeply restorative and calming.
Sit on the floor and bring the soles of your feet together, letting your knees fall out to the sides. You can hold onto your ankles or feet. To make this a restorative, stillness-finding pose, don't worry about bringing your heels close to your body or forcing your knees down. Instead, place pillows or blocks under each knee for support. Sit up tall, and if you like, gently fold forward.
Stillness Tip: Let gravity do the work. Once you are supported by props, close your eyes and focus on your breath. Imagine your inhales creating space in your hip joints and your exhales releasing any gripping or tension. Let go of the need to push.
10. Pigeon Pose (Eka Pada Rajakapotasana)
A Deep Release for Deep-Seated Stress
Pigeon Pose is a deep hip opener that targets the psoas muscle, a major muscle connected to our fight-or-flight response. Releasing the psoas can signal to the body that the danger has passed and it's okay to relax. This pose can be intense, so it's important to approach it with gentleness and patience.
From a tabletop position, bring your right knee forward to the outside of your right wrist. Your right shin will be angled across the top of your mat. Slide your left leg back, keeping it straight. The key is to keep your hips level. If your right hip is high off the floor, place a folded blanket or block underneath it for support. You can stay upright, or for a deeper release, fold your torso forward over your front leg.
Stillness Tip: Breathe into the intensity. When you feel a strong sensation, instead of tensing up, consciously send your breath to that area and try to soften around it. If the full pose is too much, try "Figure-Four" on your back: lie down, cross your right ankle over your left thigh, and draw your left knee toward your chest. Repeat on the other side.
11. Easy Pose (Sukhasana) with Breath Awareness
The Foundation of Stillness
Sometimes the simplest poses are the most profound. Easy Pose is just that: a simple, cross-legged seated position. But when you combine it with focused breath awareness, it becomes a powerful tool for observing and calming the mind. This is the essence of meditation.
Sit comfortably on the floor, on a cushion, or on a folded blanket. Cross your shins, allowing your knees to be lower than your hips if possible (this is where the cushion helps). Rest your hands on your knees, palms up or down. Lengthen your spine, from your tailbone to the crown of your head, but relax your shoulders away from your ears.
Stillness Tip: Close your eyes and bring your full attention to the sensation of your breath. Notice the feeling of the air entering your nostrils, filling your lungs, and then leaving your body. Your mind will wander. That's its job. As my friend and mentor Goh Ling Yong often says, the practice isn't about stopping thoughts, but about gently redirecting your attention back to the breath, over and over, with kindness.
12. Mountain Pose (Tadasana)
Grounding in the Present Moment
How can simply standing still be a yoga pose? Mountain Pose is a practice in potent stillness. It teaches you how to be fully present and grounded in your body. After a day of being pulled in a million directions, Tadasana helps you gather your scattered energy and find your center.
Stand with your feet together or hip-width apart. Spread your toes and press down firmly through all four corners of your feet. Engage your leg muscles without locking your knees. Keep your spine long, your shoulders relaxed down and back, and your arms by your sides with palms facing forward. Your chin should be parallel to the floor.
Stillness Tip: Close your eyes. Feel the unwavering support of the earth beneath your feet. Notice any subtle sways in your body as it makes tiny adjustments to stay balanced. This is a metaphor for life. Feel the strength and stability you possess just by standing, breathing, and being present.
13. Corpse Pose (Savasana)
The Art of Complete Relaxation
Savasana may look like a nap, but it is often considered the most difficult and most important pose in yoga. It's the practice of complete surrender, where you consciously relax every single muscle in your body and allow yourself to simply be. This is where the real integration happens, allowing the benefits of the previous poses to soak in and giving your mind a chance to experience true quiet.
Lie on your back. Let your feet fall open naturally. Rest your arms alongside your body, a little way away from your torso, with your palms facing up. Tuck your chin slightly to lengthen the back of your neck. Close your eyes. Release control of your breath and your body.
Stillness Tip: Do a mental scan of your body, starting from your toes and working your way up to your head. Consciously invite each body part to become heavy and relaxed. If your mind starts racing again, gently return your focus to the physical sensations of your body resting on the floor. Stay for at least 5-10 minutes. This is your non-negotiable time for deep rest.
Your Invitation to Stillness
That buzzing, frantic energy from a long workday doesn't have to be your new normal. You have the power to create a peaceful transition into your evening, and it doesn't require a huge commitment of time or energy. It simply requires your intention.
You don't need to do all 13 of these poses every day. Start small. Tonight, choose just one that calls to you. Maybe it's the supported comfort of Legs-Up-The-Wall or the gentle release of a Supine Spinal Twist. Roll out your mat, spend five minutes breathing and moving with intention, and notice the difference it makes. You are building a new habit—a habit of returning to yourself, of finding your center, and of cultivating a quiet mind.
Which of these stillness-finding poses are you most excited to try after your next workday? Share your choice or your experience in the comments below. We'd love to hear how you're reclaiming your peace, one breath at a time.
About the Author
Goh Ling Yong is a content creator and digital strategist sharing insights across various topics. Connect and follow for more content:
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