Switch off and stretch
Yoga by candlelight could help you get the sleep you crave, writes Liz Connor
Sometimes, the last thing you need after a busy day is to throw yourself into a high-intensity cardio session (while there’s no denying all those endorphins are great if it’s a natural high you’re after, pushing your body to its limit doesn’t help in the winding-down stakes).
So, after spending my nights naturally trying to ‘switch off’ after working up a sweat at the gym, I decided to try out my first candlelit yoga class. Here’s what happened...
What’s the deal?
Candlelit yoga is exactly what you might imagine: it usually takes place in the evening, and involves your instructor placing gently flickering candles around the perimeter of a dimly-lit studio to create a warm and relaxing atmosphere.
Unlike Bikram or Ashtanga yoga, you won’t be drilling through Vinyasas at high speed. In candlelit yoga, the movements are deliciously soft and the focus is on relaxation and stretching out all of the day’s worries.
It utilises a combination of Yin yoga, where positions are held for up to five minutes, and restorative yoga, which uses blocks to support healing poses.
While it still has a toning effect, it’s more of a workout for the mind rather than the body. Expect to concentrate on the breath, holding twists and stretches while attempting to take the mind out of ‘hurry mode’.
Candlelit yoga is a particularly great bedtime ritual for insomniacs and troubled sleepers, because it reduces your exposure to artificial blue light that can prohibit your brain from producing melatonin – the allimportant hormone that regulates sleep and wakefulness. Meditative breaths and relaxing stretches can also help to wind down the body and mind after a long day.
The class
Tucked away in Hackney, The Refinery is just one of the many yoga studios across the UK that now offers a take on the trend.
Their ‘Candlelit Hip & Hamstring Heaven’ class is specifically designed for those who’ve spent a long week cycling, running or walking to work – as well as frazzled urbanites who are looking 60 minutes of peace and quiet.
Instructor Ahmed Zambarakji immediately makes everybody feel at ease by welcoming us into the candlelit studio at the door, while a soft soundtrack of gently tinkling music helps set the relaxing mood.
The class starts with some gentle stretches and Ujjayi breathing – the act of exhaling loudly to let out the day’s stresses – before moving into some more difficult poses.
As an intermediate yoga student, I was worried that the some of the positions would be far too advanced for me (despite my best efforts, I am nowhere near able to perform a crow pose without falling flat on my face), but Ahmed tailors each movement with optional modifications so you can pick an intensity that suits you.
Some of the stretches are gentle and restorative, like the welcoming child’s pose that soothingly pulls at the spine and shoulders, but there are also deeper, more difficult stretches that last for three minutes, like the pigeon pose that works on relaxing the hips.
Listening to Ahmed’s deep and calming voice, it’s easy to forget about the million racing thoughts that usually run through my head, and focus simply on moving through the sequence of deep stretches.
Throughout the class, he reminds us to keep the focus on our breathing, rather than attempting to push the body too hard.
Amazingly, it works. I spend most of the class with my eyes closed, concentrating on my breath flowing in and out of my body, rather than worrying about what’s going on around me.
The verdict
By the time we’d moved into Shavasana (aka lying spread eagled on the floor), I was ready to curl up into a ball and fall soundly asleep on my mat.
If you’re the type of person that struggles with stress, anxiety or disrupted sleep, this is a brilliant way to practice some much-needed selfcare, while also giving your body a gentle workout.
After just one 60-minute class, I slept like a baby, convinced the next morning that candlelit yoga is a much better tonic for sleepless nights than any kind of over-the-counter sleeping aid.
Even if there isn’t a class near you, you can easily recreate the magic at home: simply light some candles, play some relaxing music, roll out your mat and give candlelit yoga a go in your own living room. n