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Ironically, the mind is most useful when it is quiet.
“There is space for the imagination to take the reins,” says author, poet, and yoga and breathwork teacher Allie Michelle of the stilled state.
Moving through a curated sequence of yoga poses to calm the mind is among the creative’s favorite practices. “I like to put on an instrumental playlist and practice yin yoga,” she says. “Those longer holds allow me to focus on my breath and let a scene unfold in my mind.”
Michelle relied on a specific set of yin poses while writing her fantasy novel, Legends of Lemuria, the better to dream up nuanced characters. “I use yoga and breathwork to calm my nervous system and climb inside of the character’s POV,” she says. “It helps me to practice non-attachment as to how a story needs to unfold, or a character needs to develop. It allows me to build entire worlds.”
Consider her thoughtful practice a means of finding ease in your mind and body—a free ride out of the real world and into the depths of your imagination.
6 Yin Yoga Poses to Calm the Mind
Use this slow practice to mute the chatter in pursuit of a deeper dialogue.
1. Toe Stretch
Start by coming into Tabletop with your palms directly under your shoulders and your knees hip distance apart. Spread your toes and sit back on your heels. Your spine should be straight. Drop your shoulders and let your palms rest on your thighs. Breathe deeply into your belly. Stay here for 4 minutes.
2. Hamstring Stretch
Grab a yoga strap (you can use a tie or even a shirt if a strap is not readily available) and lay down on your back. Bend your right knee, placing your foot flat on the ground. Then inhale and lift your right leg toward the sky, hooking the strap over the pad of your right foot, and extend your left leg nice and straight on the floor. Relax your face, neck, and shoulders as you gently breathe into the stretch and pull your leg toward you. Stay here for 4 minutes, then switch sides.
3. Frog Pose
Make sure you have padding under your knees. You can either fold your mat over onto itself or use pillows if available. Come into Tabletop and take your knees as wide apart as possible, with your feet flexed behind you. Come onto your elbows and relax your head and shoulders in Frog Pose. Stay here for 4 minutes, breathing in and out nice and slow.
4. Sleeping Swan
Begin in Downward-Facing Dog. Take a few deep breaths here. As you inhale, lift your right leg toward the sky, then exhale and bring your right knee to your right wrist and extend your left leg straight behind you. Make sure your hips are square. If your right hip is floating above the floor, add padding beneath it. Stay supported on tented fingers or fold forward onto folded forearms, creating a pillow with your hands and relaxing your head. Stay here for 4 minutes, then change sides.
5. Heart Opener
If you have a block, you’ll vertically place it lengthwise on the mat behind your heart in alignment with your spine. Bring your feet together with your knees falling open in a reclined butterfly position.
Should this pose feel like it’s too much, you can instead take Puppy Pose by starting in Tabletop and stretching your arms out in front of you with your hips stacked above your knees.
6. Forward Fold
Swing your legs out in front of you and let your palms be nice and straight. Gently stretch your fingers forward and grab onto your shins or toes. Stay here for at least 3 minutes, breathing nice and deep until you feel your muscles unwind.
