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Yoga Stretches

By Ria, Abina, Emily and Alexandra (SWC 2022)


Dear fellow peers,


The SWC hope you had a restful mid-session stuvac, and have used the break to spend time with yourself and your loved ones, before the final weeks of the semester.


To help you rejuvenate and unwind approaching exams, we have structured a guide to manageable stretches and Yoga postures which you can do in any accessible space. These poses will relieve muscle as well as mental tension, and encourage you to move and release during study breaks. We have compiled images of SWC member and Yoga teacher Alexandra Power, who offers a visual representation of each exercise. We hope that today’s post will assist in relieving the physical and mental pressures commonly experienced by all of us. This is a timely reminder that even if you are swamped with Uni content it is so important to prioritise your well-being by taking care of your body.


Be sure to keep reading for some information on the exercises below.


With love,

Your SWC team.




Exercise 1: Child’s pose



This stretch will lengthen the spine, open the chest, increase lung capacity and free the lower back from compression. There are two different versions.

  1. Come into a kneeling position. Either big toes touching and knees wide, or feet and knees together, send your sit bones towards your heels. If this is uncomfortable for your ankles or knees, place a towel or blanket behind your knees and rest your sit bones onto it.

  2. Stretch your arms out in front. Keep them straight and flatten the palms. If doing the closed knee version, rest your head on the floor or a pillow, and lengthen your arms alongside your body, palms facing upwards.

  3. Hold for 3-4 minutes.


Exercise 2: Shoulder opener and pec stretch



This stretch will help release tightness around the neck, shoulders and chest.

  1. Lie on your front, reach one arm perpendicular to your body and turn your head in the opposite direction.

  2. Keep your head resting on the floor. Lift your top leg and place it behind you on the floor or resting on a cushion. If your head comes off the floor, use a pillow or towel for support.

  3. Hold for 2-3 minutes.


Exercise 3: Stretching the hip flexors



This stretch opens the front of the leg, which helps reset the pelvis after long periods of sitting.

  1. Come to a kneeling position. Step your right foot forward, and move the foot far away enough so that your knee stacks over the ankle.

  2. Keep your tailbone pointing to the floor. If you get lower back pain here, release the depth of the stretch.

  3. Place your right hand on your thigh, and bring the left hand to your hip.

  4. Hold and breathe deeply for 5-10 rounds, before releasing.

  5. Repeat on the other side.


Exercise 4: Neck stretches



  1. Sit on a cushion or folded blanket, so that your hips are higher than your knees.

  2. Tilt your right ear to your right shoulder and use the right arm to pull the head closer if needed.

  3. Rest the back of your left hand on your lower back if it feels okay to (this moves the shoulder blade and deepens the stretch. Leave this out if it upsets your shoulder).

  4. Hold for 10 deep breaths.

  5. Repeat on the second side.



  1. 6. Interlace both hands behind your head, and gently pull the chin to the chest. This will release the occipital muscles at the back of the neck.

  2. Keep your spine straight and take 10 deep breaths.

  3. Press your head into your hands to come up.



  1. Finish by lying on your back, with your neck long and head resting comfortably on the floor. You can fold a towel under your shoulder blades to reset the natural curve of the neck.


The benefits of yoga


Incorporating yoga into your routine has a variety of benefits:


  1. Yoga is a great way to be present and develop inner awareness. As you are focused on timing your breathing, this builds your mental strength.

  2. Yoga has been proven to reduce stress levels and tension levels. The United States evidence-based, complementary alternative medicine journal has recognised that yoga can help treat symptoms of depression. This is a conversation you can raise with a qualified medical professional to determine the best form of treatment for you.

  3. Additionally, research also highlights that yoga may improve the quality of life in people suffering with chronic pain. This is not surprising considering how stretches can reduce tension levels.

  4. Studies have shown that athletes experienced improved balance and increased performance through yoga.

  5. For young adults, yoga can be a great tool to build self-esteem and shape positive perceptions of body image.


Yoga and stretching may not work for you and that’s okay. Pressuring yourself to become a pro yogi or do yoga more than you feel comfortable doing, may actually increase your stress levels. The important thing is to use yoga and stretches as a way to enjoy yourself and unwind from stress.


Stay tuned for more of our upcoming articles!

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