Spring Forward!

Twice a year, we experience daylight saving time by springing forward in March and falling back in November. Research has found this changing of clocks impacts people differently based on their tendency to be either an “early bird” or a “night owl.”

In the study, researchers assessed changes in participants’ sleep schedules the week before, during, and after “springing forward” in March 2019. They found that people whose genes make them more likely to be early birds adapt to the time change in a few days, while night owls could take more than a week to return to their normal sleep schedule.

Congress also acknowledges the impact of “springing forward” and “falling back.” They are considering The Sunshine Protection Act of 2021 (H.R. 69), which would make daylight saving time the new, permanent standard time. It was introduced into Congress on January 4, 2021 and was referred to the House Subcommittee on Consumer Protection and Commerce. Once out of committee, the bill will possibly be sent on to the House or Senate. In other words, until Congress passes this bill, early birds and night owls must learn to deal with the time change.

Can Restorative Yoga Help Early Birds? Night Owls?

Adjusting to time changes and different time zones often disturbs our natural (circadian) body rhythms. If you have ever experienced jet lag you are probably familiar with the symptoms of disturbed rhythms which include drowsiness; a tendency to fall asleep during the day; and an inability to fall asleep at night. Other symptoms include an inability to concentrate and think clearly, as well as disturbances in digestion and elimination.

Recovery from disturbed rhythms is tied to your individual physiology. Simply put, some people adapt more quickly to the new time but both early birds and night owls may benefit from restorative yoga.

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3 Restorative Poses to Help You “Spring Forward”

As you calm your body with these 3 simple poses, bring your awareness to your breath. When you bring your awareness to your breath, you realize you are living, present here and now – regardless of daylight savings time.

6-3 days before the time change & on Saturday evening: When "springing forward", a 10 p.m. bedtime is really an 11 p.m. bedtime, prior to the switch. So, to help your body adjust to this change, practice these poses two hours before your preferred bedtime. So if you normally go to bed at 10 p.m., practice these poses at 8 p.m.

6-3 days after the time change: Practice the poses one hour before your bedtime (9 p.m. for a 10 p.m. bedtime).

You will need: 1 or 2 blankets, yoga bolster or pillows, wall space, and a timer (phone). 

 

1. Knees Down Twist on the Wall

 

Knees Down Twist on the Wall

Indian yoga master B.K.S. Iyengar describes twists as a "squeeze-and-soak" action: The organs are compressed during a twist, pushing out blood filled with metabolic by-products and toxins. When we release the twist, fresh blood flows in, carrying oxygen and the building blocks for tissue healing.

So breathe easily here, knowing that you are stimulating your natural healing process.

1. Knees Down Twist on the Wall (1-3 minutes per side):

Come down onto your back;

knees bent with feet flat on wall;

place folded blanket(s) between legs;

on an exhale, gently “walk” the feet down the wall to the right;

rest stacked knees on the floor and soles of the feet on wall.

Before switching to the left, “walk” the feet up the wall to the center and take 3 calm breaths.

Repeat to the left.

*Do not practice this pose

if you have a hiatal hernia or heart problems; are more than 3 months pregnant; or are menstruating.

Coming out of the pose: On an inhale, “walk” your feet up the wall to center. On an exhale, roll to your right side and remove the blankets from between your legs. On an inhale, use your arms to slowly press up into a seated position. Take 3 slow, calm breaths. 

 

2. Child's Pose 

Child's Pose

This pose brings awareness to the breathing in the back of your body. 60 percent of our lungs are in the back and only 40 percent in the front, so don’t neglect moving your breath into your back. Spread your back ribs to the sides as you inhale ... then ride the exhalation back to neutral on the exhale.

2. Child’s Pose (5-8 minutes, switch cheeks halfway through):

place your bolster or pillow(s) on the floor in front of you;

kneel with your knees hip-width apart;

sit back on your heels;

place a blanket(s) under your knees/shins/ankles if needed for comfort;

separate your knees wide enough to place the bolster/pillow(s) between your thighs;

on an exhale, release forward, resting your torso on the bolster/pillow(s);

rest on your left cheek, turn to your right cheek halfway through

*Do not practice this pose

if you have a chronic back condition or are more than 3 months pregnant.

Coming out of the pose: Place your hands on the floor under your shoulders, inhale, and press slowly up onto your heels. Exhale. Inhale, exhale and untangle your legs and come to a seated position. Take 3 slow, calm breaths.

 

3. Legs Up the Wall

 

Legs Up the Wall

While in this pose take several long, slow breaths. As you do, imagine the accumulated fluid in your legs flowing down, toward the main lymphatic duct in your abdomen. Fluids are shifted from your legs and feet, releasing lactic acid, which relieves tired muscles and gently stretches the back of the legs. Feel your entire spine supported by the floor. Welcome the opportunity to be still.

3. Legs Up the Wall: (7 – 10 minutes):

Have a blanket handy to place under your neck and head;

sit with one shoulder near the wall and your thighs parallel to the wall;

roll back as you swing your legs up the wall;

once you are in position, make sure your tailbone and buttocks are not lifted off the floor – if so, move your hips away from the wall;

place a blanket under your neck and head if needed for comfort;

your arms can be in any position that is comfortable for you.

Do not practice this pose

if you have a hiatal hernia; are menstruating; are more than 3 months pregnant or at risk of miscarriage; or you have sciatica.

Coming out of the pose: Bend your knees towards your chest. On an exhale, roll to one side. Pause for a breath, then use your arms to press up into a seated position. Take 3 slow, calm breaths.

Breathing in, you touch the fact that you are alive, that you are in rhythm with the flow of life. 

Breathing out, you know that life is a miracle, that you are living that miracle … here and now.