"Fall Back"

Daylight saving time comes to an end on Sunday, November 6, 2022. We set our clocks back an hour. However, this also means sunsets will be earlier in the afternoon. Sunrise times will also change.

We will continue to lose roughly two minutes of sunlight until the first day of winter, on Monday, December 21. The first day of winter will be the shortest day of the year, with only 9 hours and 21 minutes of sunlight.

In the fall, only a minority of people actually get that promised extra hour of sleep. During the following week, many people wake up earlier, have more trouble falling asleep, and are more likely to wake up during the night. If you are having trouble falling asleep you might want to try this Bedtime yoga routine.

This yoga sequence is designed just for bedtime to help you sleep better.

1) Seated Meditation – In a quiet area or with some calming background music playing, sit in a comfortable position (placing a folded blanket under you can offer some comfort) and close your eyes. Visualize yourself in a peaceful place. Imagine your body being surrounded by a warm, white light. Inhale slowly and deeply through your nose letting your belly initiate the breath…fill your chest then ribs and hold at the top. Release your breath from the ribs, chest and then belly and hesitate at the bottom. Repeat this 4 part as long as desired.

2) Butterfly Pose – sitting with the bottoms of your feet together with your feet pulled in close to your body, Inhale and sit up nice and tall, exhale and hinge from your hips folding forward keeping your spine extended. When you find your edge, place your hands out wide in front of you and relax your neck and slightly roll your spine. Inhale and exhale slowly through your nose. Slowly reverse out of the pose.

3) Half Butterfly – Extend your right leg out to the side and bend your left knee and place it inside your right thigh. Walk your hands out in front of you and rest your head on a block or bolster (or folded comforter) Inhale and exhale slowly, repeat opposite leg.

4) Seated swan – While sitting, bend your knees and put feet flat on ground. Place hands behind you for support with fingers pointed towards your feet. Slowly bring your right foot over your left knee and rest your right ankle just above. Flex your right foot to protect your knee. Inhale and exhale slowly. Repeat sides

5) Legs up the wall (DO NOT do this pose if you have low blood pressure) Find wall space and sit about 6 inches away turned to the side with the wall on your right. As you lay back, rotate your body away from the wall while getting your feet closer. Rest the bottom of your feet flat on the wall and bend your knees. Relax your head and neck. Fully extend your legs up the wall and inch your hips as close to the wall as you can. Inhale and exhale slowly.

6) Reclined Butterfly- laying on your back bend your knees and place your feet flat on the floor. Allow your knees to fall out to both sides and bring the bottom of your feet together. Relax your knees down. You can also add a folded towel or block under your knees to make the stretch more comfortable.

7) Corpse pose – lie on your back and extend your legs straight out one at a time. You can place a folded blanket under your knees if you have pain in your lower back. Place your arms at your side and pull your shoulders away from your ears. Release any tension in your legs, shoulders, neck, jaw and brow. Inhale and exhale slowly.

8) Child’s Pose – start on all 4’s with knees and feet shoulder width apart. Sit your hips back so your hips are resting on your heels and your chest is resting on your knees. Reach your arms out in front of you with your palms flat on the mat. Drop your forehead the mat.

Work your way up to holding each of the stretches for 2 min each.