Fall Back!

On Sunday, November 6, 2022, at 2:00 a.m. (local time) clocks will be turned back one hour. Daylight saving time is ending … until March 2023.

We spring forward one hour in March and fall back one hour in November. Research suggests that even a one-hour change of the clock may impact health significantly, including strokes, heart attacks, accidents and changes in mood. Why? The answer is your circadian rhythm also known as your biological clock. 

Scientists believe ill health effects from time changes result from a mismatch between daylight saving time and our 24-hour biological clock. Ticking away at the molecular level, the biological clock is set by exposure to sunlight and darkness. Our biological clock regulates bodily functions such as metabolism, blood pressure and hormones that promote sleep and alertness. Time changes disturb our natural rhythms - messing with our sleep schedules and biological clock.

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. 

Many people find “falling back” easier than “springing forward.” In fact, numerous studies have linked the start of daylight saving time in the spring with a brief spike in car accidents, and with poor performance on tests of alertness, both likely due to sleep loss. However, many people still feel groggy after that extra hour of sleep in the fall.

3 Restorative Poses to Help You “Fall Back”

These poses are designed to relieve symptoms of disturbed natural rhythms and help you adapt to the time change more quickly.

Gather your props: 1 -3 blankets, a yoga bolster or pillows, wall space, and a timer (phone). Optional: chair.

 

1. Simple Supported Backbend (2-5 minutes)

Simple Supported Backbend

This pose improves breathing, reduces fatigue, and counters the effects of sitting, hunched forward for long periods.

You will need a bolster, pillow or two folded blankets to support your back and one folded blanket to support your neck.

Sit on the floor in front of the long side of your bolster (or pillows), knees bent, feet resting on the floor;

Move slowly – if lying back causes you discomfort, begin by lying on your side over the bolster (pillows) and then turning onto your back;

Place one hand under your neck for support and release it down onto a rolled blanket;

Lie over the bolster/pillows/blankets so that your middle back is supported and your shoulders rest comfortably on the floor. (2-5 minutes)

If your lower back feels uncomfortable, lift your hips and scoot your tailbone towards your feet, release your hips to the floor.

 

Coming out of the pose: Remove the blanket from under your neck and, on an exhale, push with your feet and slide toward your head. Rest for a few breaths with your lower back flat on the floor and your legs supported by the bolster. Roll to one side and, on an inhale, use your arms to gently press up into a sitting position. 

*Do not practice Simple Supported Backbend ...

if you experience sharp pain (vs. a stretching sensation) in your lower back; have spondylolisthesis, spondylolysis, or diagnosed disc disease; are more than 3 months pregnant; or during menstruation.

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

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.

You will need a folded blanket(s) to place between your knees, one blanket to support your neck and a timer (phone).

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 (1-3 minutes).

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

Repeat to the left (1-3 minutes). 

 

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.

 

*Do not practice Knees Down Twist on the Wall ...

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

 

3. Supported Fan Pose (2-5 minutes, switch cheeks halfway through):

Supported Fan Pose

This is a relaxing forward bend that opens up your inner thighs and gently stretches the lower back.  There are many options for this pose, choose the one that works best for you!

You will need a bolster or several folded blankets and a timer (phone). Optional for variation: a chair.

Sit on the floor:

open your legs into a comfortable “fan” position, you may want to place a folded blanket under your hips;

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

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

if you feel any strain, increase the height of the bolster with folded blankets so that you are releasing down rather than stretching and straining towards the bolster ;

rest your forehead on the bolster or turn your head to one side and rest your cheek on it;

rest your arms on each side of the bolster or drape them over the bolster;

close your eyes and breathe normally, let your body be supported by the props (2-5 minutes, switch cheeks halfway through).

OPTIONAL CHAIR VARIATIONS:

Lean forward and rest your folded arms and forehead on the chair seat. Add folded blankets to the chair seat until your are comfortable. Add a folded blanket under your hips for added comfort.  If this is too stressful, turn the chair around and rest your folded arms against its back. 

Supported Fan Pose with Chair Seat

Supported Fan Pose with Chair Back

Leg options include: open in “fan” - like above;

OR: cross-legged (change the cross of the legs halfway through the pose); and one leg straight in front under the chair, and one knee bent, with the foot folded towards your pelvis - like below.

 

Supported Fan Pose with Chair and Crossed Legs

Supported Fan Pose with Chair and Leg Under

Coming out of the pose: Place your hands on the bolster or chair, inhale, and using your arms, press slowly up into a seated position. Exhale. Inhale, exhale and place your hands behind you and lean back to relieve your back. Take 3 slow, calm breaths.

Do not practice Supported Fan Pose ...

if you have sacroiliac pain. This is most often experienced as a circle of pain about the size of a quarter over the left or right side of the sacrum. Seek the advice of your health care provider regarding your sacroiliac alignment.

BONUS POSE: My favorite anytime pose … Legs Up the Wall

Legs Up the Wall Pose

The restorative nature of this pose gets blood flowing to parts of the body that need it, making it good for most any ailment including disturbed natural rhythms. The accumulated fluid in your legs flows 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. 

 

You will need a blanket(s), wall space and a timer (phone). Optional for variation: a chair.

 

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 or pillow under your neck and head if needed for comfort;

your arms can be in any position that is comfortable for you (7-10 minutes).

 

Variation with Chair: 

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.

Do not practice Legs Up the Wall ...

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

 

As you "fall back" this year, remember to breathe ...

 

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.