Candlelight Restorative Flow

It’s just around the corner…the dreaded time change switcheroo. This time it’s where we fall back an hour and revert to standard time. And I hate it! I really wish we wouldn’t mess with the time whether it’s to Daylight Savings time or Standard time. Just pick one and leave it alone!

According to research, the switching of an hour ahead or falling back isn’t good for our health. I particularly dread the fall back an hour since I work a 12 hour shift that day so I drive to work in the dark and commute home in the dark and there are no windows to look out during the day so I don’t get to see the sun and we’ll that’s depressing.

So I got to thinking that this is a perfect time to do a Candlelight Restorative Flow. The room only being lit by candles represents the shorter days. (I found battery operated candles, a set of 12 on Amazon that I’ll use).

Here’s the gentle format I’m going to use:

I’ve scheduled it for the Saturday prior to time change at 4:45pm. It will be a 75 minute class, starting in a seated pose (hero’s pose) that allows the class to ease into space, essence of the class, and introduce the 4-7-8 pranayama. We’ll do four cycles of 4-7-8 and then move to a gentle equal ratio breath. I’ll cue hands on heart and belly and borrow the “Elevator Breath” found in Julian Pranski’s book Deep Listening. Its a great grounding exercise that I love. Once we’ve arrived, we’ll continue with the equal ratio breath as we pursue gentle limbering arm movements.

As students incorporate the equal ratio breath in sequence with flowing arms, I’ll share this quote I found from Winston Churchill.

An extra yawn one morning in the springtime, an extra snooze one night in the autumn is all that we ask in return for dazzling gifts. We borrow an hour one night in April; we pay it back with golden interest five months later.— Winston Churchill  

Gentle Flow (10-20 minutes)

Hero’s pose to Child’s Pose

All 4’s to Cat/Cow Flow

Child’s Pose to Modified Plank Flow

Then lay on belly starting on a gentle Cobra…inhale into cobra, exhale turn head to the right, inhale into cobra, exhale turn head to the left.

Staying on belly, extend arms to Gecko arms (arms out like a push up but with hasta bandha) then a slivering Cobra.

All 4’s to Modified Side Plank with Flowing Thread the Needle Arms (both sides)

Yin Yoga Poses (20-25 minutes)

We’ll pursue some yin poses here, just a couple. (I’m still deciding which ones to do). Regardless, these will be true yin poses as described by

Since, we hold yin poses for some time (3-5 minutes), it is a great opportunity to explore dharma talk. While in these poses, I’ll revisit my theme of grounding and taking care of yourself as we adapt to Standard Time and enter into the hectic times of holiday preparation.

Restorative Yoga Pose (20-25 minutes)

Restorative yoga poses use a lot of props and are held even longer than yin poses so I’ll pick one or two. Dharma talk continues.

Then eventually moving to Constructive Rest Pose and Savasana.


I really like Anjali Mudra and this variation to close this class. It has three parts:

And I borrow from the Upanishads

Watch your thoughts; they become words. Watch your words; they become actions. Watch your actions; they become habits. Watch your habits; they become character. Watch your character; for it becomes your destiny.” ~ Upanishads

Third Eye – Gesture at the third eye

Lips – Gesture at the lips

Heart – Gesture at the heart (I also close here with hopefully they’ve received exactly what they’ve needed in their minds, bodies, and spirits followed by my Namaste expression and bow).


I personally like music. I’ll be using ambient songs. Still exploring and putting together my playlist. Do you have any song suggestions?

So there you have it, my special class in honor to the fall back to standard time and the hectic times ahead. But it’s still evolving and if you have some constructive ideas, I’d love to hear them.



About kwarren1970

I am an avid hiker and yogi.
This entry was posted in Uncategorized. Bookmark the permalink.

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s