Child’s Pose is a gentle, restorative stretch that benefits everyone—from active individuals to those who spend long hours sitting. It’s perfect for relieving lower back tension, releasing tight hips, opening the chest, and promoting deep relaxation.

How to do it:

Start on your knees:
Begin in a kneeling position with your big toes touching and knees spread apart (or together if more comfortable).

Lower your torso:
Gently sit your hips back toward your heels and lower your torso between (or on top of) your thighs. Let your forehead rest on the floor or a cushion.

Extend your arms:
Reach your arms out in front of you, palms down, or let them rest by your sides with palms facing up—whichever feels more comfortable for you.

Breathe and release:
Take slow, deep breaths. With each exhale, allow your hips, spine, and shoulders to soften further into the stretch. Hold for 30 seconds to a few minutes.

Modify as needed:
If your hips don’t reach your heels comfortably, place a cushion or yoga block between your hips and heels. Tight in the shoulders? Rest your arms beside your body instead of reaching forward. Looking for a side stretch? Walk your hands towards one side or the other (pictured).

Benefits of this stretch

Eases Lower Back Tension:
A gentle stretch for the spine that relieves tightness in the lower back, especially after a long day of sitting.

Promotes Calm Breathing:
Encourages slow, steady breaths to activate your parasympathetic nervous system, helping reduce stress and anxiety. Some studies even suggest that Child’s Pose may help reduce blood pressure and resting heart rate long term.

Opens Hips and Thighs:
Gently stretches the hip flexors, inner thighs, and ankles, promoting better lower body mobility and reducing tension.

Supports Rest and Recovery:
A great way to wind down at the end of a workout—or your day—for enhanced relaxation and body awareness.

May Stimulate Digestion:

The gentle bend at the waist and promotion of relaxation may help stimulate digestion.

Try it Today!

Whether you need a quick mental break, a gentle cooldown after your workout, or a calming addition to your bedtime routine, Child’s Pose is your go-to stretch. Just a few minutes can make a big difference in how your body feels and your mind resets.

Take your time, breathe deeply, and enjoy the grounding benefits of this rejuvenating stretch.

Sources

How to Do Child’s Pose in Yoga

Child’s Pose in Yoga: Benefits and Variations

Child’s Pose Stretch: Benefits, Variations, and Common Mistakes

Between back-to-back classes, work commitments, and campus life, both staff and students may find it tough to eat well. When schedules are packed, healthy eating on the go IS possible.  With a few simple tips and smart choices, you can stay fueled and focused, no matter how busy your day gets. Plus boost your energy, focus, and overall well-being.

Balanced Meals

Creating a balanced meal or snack leads to lasting energy and adds to your nutrient and vitamin intake. Looking at  Canada’s Food Guide, a well-rounded plate includes one quarter of the plate dedicated to lean animal or plant-based protein, one quarter whole grains, and half a plate of vegetables and fruits.

For some ideas, check out these two resources Protein-Packed Balanced Snacks and Quick and Easy Food Ideas recommended by Registered Dietician Jill Anderson.

Planning and Preparation

Everyone faces different challenges to eating healthy. Figure out your trouble times and unhealthy food habits. Try to identify one or two small areas to improve first. Do you want to eat more meals at home? Do you want to substitute your quick coffee and donut for some nutritious snacks instead? Do you want to save some money and make your own meals?

Looking ahead to your week and keeping your kitchen stocked with some basic and diverse food items is key to grabbing healthy snacks and making yummy meals. Preparing some of your favourite meals ahead of time and freezing servings allows you to grab and go. Making batches of rice, beans or quinoa as a base ahead of time, then adding a variety of protein and veggies can make evening meals quicker to prepare.

Nutritious Short Cuts

Whenever you need to grab a pre-made or to-go item, look at the nutrition label first. Choosing a food item that has less salt, fat or sugar, with simple, less processed ingredients and high fiber will do your body well.

At restaurants, look for as much meal balance as possible. Think about asking for a vegetable side dish or salad, choose a leaner type of meat like chicken or fish or ask for sauce and dips on the side so you control the portions.

Remember to Drink Water

Staying hydrated is a vital part of maintaining good health, especially for students and staff who are constantly on the move. Whether in the classroom or during meetings, keeping a reusable water bottle handy encourages regular hydration and sets a positive example for healthy habits. Prioritizing hydration enhances physical health but also contributes to better cognitive function and mood—key components of a productive and vibrant college environment.

Be Kind to Yourself

Remember to give yourself a break and be kind. Eating well is possible with some planning. Challenge your food assumptions and beliefs, do a little research or consult a professional. Remember to check your College health benefits program, some costs may be covered! Tell your friends and family so that they can support you.

Watch the full Nutrition on the Move presentation by Jill Anderson, Registered Dietician for some more healthy options and information.

May you feel energized and vibrant from the nutritional choices you make!

Sources: Canada Food Guide; Jill Anderson and Hao-Yi Sim, Registered Dietician presentations for Campus Well-Being.

This April, MindWell’s programming is focused on Financial Health, equipping everyone with the tools to build financial resilience and navigate money-related stress with confidence, especially in times of economic uncertainty.

Join these upcoming classes:

• Know your Numbers: Net Worth & Cash Flow  
• What is True Wealth?
• Understanding Your Spending Habits
• Redefining Abundance: Beyond Money & Ego

Join us and take a mindful approach to financial well-being. Learn more about these programs and sign up below.

If you have not yet registered for your free account, do it here!

Know Your Numbers: Net Worth & Cash Flow

Your finances shape your future, but do you know where you really stand?

In this workshop, Steve Bridge, CFP®, from Money Coaches Canada will guide you through:

• Tracking your net worth and using it as your personal financial scorecard
• Calculating your cash flow to make smarter, stress-free money decisions
• Gaining confidence in managing your financial well-being for a more secure future

Join Steve and take control of your money, so it works for you, not the other way around!

One-time 45-minute session

Tuesday, April 15th at 1:30pm Register here!

What is True Wealth

Determining what is truly “enough” for a comfortable life can be challenging. Mindfulness serves as a powerful guide, helping you uncover your true needs and explore the deeper meaning of wealth.

In this session, practice finding calm around financial concerns and cultivate a mindset of “enough.”

Fridays in April at 11:00am. Register here!

Redefining Abundance: Beyond Money & Ego

How do you define abundance, and what is enough? Jackie will guide you through an introspective journey, exploring the ego’s view of money and the deeper meanings of abundance and wealth.

Uncover the motivations behind the constant pursuit of “more” and discover a new perspective on what it means to truly live abundantly.

Thursdays in April at 3:00pm CST. Register here!

Understanding Your Spending Habits

Do you often find yourself purchasing items you don’t need or use? We all have been there!

In April, explore the underlying motivations behind your choices. By attuning to your desires, you can make more mindful decisions that align with your true needs and values.

Wednesdays in April at 11:00am CST. Register here!

April can be a busy time with exams and final projects, but it’s also a great opportunity to find balance between work, play, and self-care. Join one of our many programs that are intended to help you find that balance.

April offerings:

• Intramural Sport
  • Join us for an exciting showcase of talent and teamwork at our intramural tournament—come cheer on your classmates and witness the action live!
• Group Fitness
  • Regular yoga and fitness classes continue all month long. It’s never too late to try your first class or return after a break.

• Wellness
  • Tune in to our Nutrition on the Go presentation with a Registered Dietician.
  • Join Cooking for Wellness and create a balanced meal at home, with step-by-step instructions over Zoom.
  • Visit with friendly therapy dogs:
    • Tues April 22 @ NDC (Campus Store Hallway) from 11:30 – 1:00pm
    • Thurs April 24 @ EDC (Atrium) from 11:30 – 1:00pm 
  • Relax and relieve stress with a 10-minute chair massage, right on campus.
• Recreation
  • Join a board game night to play—just for the fun of it.
  • Develop sustainable living skills by attending a sewing or gardening workshop.

What Can I Do on the Member Portal?

On the member portal, you can:

• View program schedules and register for: 
  • Group fitness, like yoga and kickboxing, 
  • Events like paint nights and cat cafés,
  • Intramural sport.
• Register your child for a fun-filled in-service day camp.
• View program and facility calendars.
• Request to rent a gym.
• Purchase a facility membership (if you don’t automatically have one).
• Easily view all of your program registrations and even your facility visits.

Who is a Member? 

Most students are charged a $24 mandatory wellness fee with their tuition, giving them an automatic membership that starts on their first day of classes. Students who are not charged this fee can opt in by paying their $24 right on the portal, on or after their first day of classes. 

Campus Well-Being is hosting a 2025 March Madness Bracket Contest for our students & staff. This is a fun and exciting way to follow the tournament, compete with your classmates or colleagues, and potentially win a prize!

What is March Madness?

March Madness is one of the most anticipated and watched events in all of sports with 64 college basketball teams competing in a seven round tournament. On Sunday March 16, each team will be arranged in a tournament bracket. The games start on Thursday March 20, and once a team loses, they are eliminated.

To enter this contest, you’ll be asked to predict the winners for each game before the tournament begins. All picks must be made before the games start on Thursday March 20.

Sign up now to show us how well you know NCAA Basketball, or how good you are at guessing the winners! Entry is free, and no basketball knowledge is required.  

Contest Details

Sign up online and enter your bracket here. You’ll first need to create an account, then you’ll be asked to join the RRC March Madness Contest.

Brackets must be submitted between Sunday March 16 and Thursday March 20 at 10:00am (before the start of the tournament). Live updates will be made to our contest standings as the tournament goes on, so follow along to see where you rank amongst our college community.

Contest Scoring

For each game winner that is correctly chosen, points will be awarded. Higher point totals will be awarded for correct picks as the tournament progresses. The point breakdown for each round can be found below:

• First Round – 1 point
• Second Round – 2 points
• Third Round (Sweet 16) – 4 points
• Fourth Round (Elite 8) – 8 points
• Final Four – 16 points
• Championship – 32 points

Prizes

Prizes will be awarded to the top four people in the standings at the end of the tournament. Winners will be contacted by email at the end of the contest on Tuesday April 8^th, 2025.

• 1^st place – $50 Sport Chek Gift Card
• 2^nd place – $50 Sport Chek Gift Card
• 3^rd place – $25 Sport Chek Gift Card
• 4^th place – $25 Sport Chek Gift Card

Please email Davis with any questions.

Students and Staff all over Red River College Polytechnic participated in the Mindwell “Take 5” Challenge this year! The challenge was meant to improve stress management skills over a period of 30 days by teaching mindfulness-in-action. These winners won a range of well-being prizes including yoga equipment, massages and Sport Check gift cards!

Check out our winners from 2025 below and what they have to say about the experience.

If you would like to sign up for Mindwell, click here! You can start anytime.

Nilab Wahab

“The MindWell Challenge was an inspiring and empowering experience for me. Each day, I practiced mindful exercises and stress-reduction techniques that helped me look after my mental well-being. The challenges taught me healthy habits, grounded me, and helped me find pockets of peace amidst my busy routine. I noticed improved concentration and resilience, and it became a part of my daily life. It helped me prioritize my mental health in a simple and practical way.”

Ravinder Kaur

“I am excited to share my experience about the Mindwell challenge. It helped me reduce stress and enjoy present moments. I felt depressed initially but it has helped me to stay in tune with the present and enjoy every single moment instead of worrying about the future.”

Vira Musatova

“Taking a module of Mindwell daily enabled me to move past things that would habitually irritate me, relatively calmly. It is not that I have become thick-skinned, it is that I have decided to switch gears and use my mental energy for the better vision of opportunities available in the moment and not for dwelling on past unfortunate experiences. Listening actively, taking 5, and not reacting on the spur of the moment were valuable pieces of advice that helped me to reach that competency.”

Gurpreet Kaur

“The mindwell challenge experience was incredibly enriching and insightful. It provided a great opportunity to focus on mental well-being, practice mindfulness, and explore various techniques to reduce stress and improve overall mental health. Throughout the challenge, I found if not only helpful for stay grounded but also empowering to see how small, consistent actions could lead to noticeable improvements in my emotional and mental state. It was a rewarding journey of self-awareness and growth.”

In March, MindWell is focusing on Emotional Health with a series of live classes designed to strengthen well-being and personal growth.

If you have not yet registered for your free account, do it here!

Self-Compassion – Befriending Yourself

Struggle with self-criticism? This workshop with Dr. Erin McCarthy offers a powerful antidote: self-compassion. 

In this program, you’ll learn practical tools to silence your inner critic, reduce stress, anxiety, and fear through self-compassion practices.

Tuesday, March 18th at 12:00pm CST. Register here!

The 4 Aspects of Love

When most people hear the word ‘love’, they automatically think about ‘intimate’ love – the love you have for a romantic partner. However, there are actually four types of love.

Join Ross to discover how to deepen your capacity to give and receive love in all four areas of love: intimate, self, family/friends and universal love.

Fridays in March at 11:00am. Register here!

Understanding Our Psyche

Explore the notion of ‘parts’ within our psyche: their roles, how they develop over time, and what they ultimately seek for us.

Jackie will introduce the Internal Family Systems approach to better understand, connect with, and navigate challenging aspects of yourself, transforming them into assets for personal growth and effective leadership.

Thursdays in March at 3:00pm CST. Register here!

Embrace the Moment: Savour Joy

Embrace your emotions as they come and go, without resistance, and discover how to cultivate more joy and balance in your life.

In this class, Dr. Ellen will equip you with the tools to release difficult feelings and fully savour moments of joy, helping you live more mindfully.

Wednesdays in March at 11:00am CST. Register here!

Explore Our February Exercise of the Month: Romanian Deadlift

The Romanian Deadlift (RDL) is an essential lower-body exercise that targets your hamstrings, glutes, and lower back while improving hip mobility and posture. By focusing on controlled movement and proper form, this exercise is excellent for building strength and preventing injury.

How to Perform the Romanian Deadlift

Incorporate the Romanian Deadlift into your strength training routine for improved posterior chain development. You’ll need some resistance like a barbell, dumbbells, or a resistance band to get started.

Starting Position: Stand with your feet hip-width apart, holding your resistance (barbell, dumbbell etc.) in front of your thighs with an overhand grip. Keep a slight bend in your knees and engage your core.

Hinge at the Hips: Push your hips back while lowering the weights down your legs. Maintain a neutral spine while pulling your shoulders back and gazing just past your toes.

Lower with Control: Continue pushing your hips back until you feel a deep stretch in your hamstrings (your hands should reach just past your knees). Ensure your back remains straight throughout the movement.

Drive Back Up: Press through your heels, engage your glutes, and return to standing while maintaining control.

Repeat: Perform 8–12 reps for 3–4 sets. Use a weight that allows you to maintain proper form.

Modifications:

Beginner: Start with lighter dumbbells or focus on the movement without weight to master the hip hinge technique.

Advanced: Use heavier weights or try a variety of resistance options such as using dumbbells, a barbell or a resistance band for a different challenge.

Benefits of This Exercise:

✅ Builds Lower Body Strength: Strengthens the hamstrings, glutes, and lower back, improving performance in other lifts and daily activities.

✅ Enhances Lower Body Mobility: The controlled hinge motion helps improve flexibility and range of motion in your hips and hamstrings.

✅ Improves Posture & Stability: Strengthening the posterior chain supports spinal health and reduces the risk of lower back pain.

✅ Increases Athletic Performance: A strong posterior chain contributes to more power and explosiveness in running, jumping, and lifting.

✅ Encourages Mind-Muscle Connection: The slow, controlled movement ensures proper activation of the targeted muscles.

Try It Today!

When performing the Romanian Deadlift, focus on proper form and controlled movement. Start with a light weight, prioritize technique over speed, and rest as needed.

Looking for a video demonstration? Check out our Instagram for step-by-step tutorials and modifications!

Sources

Deadlift vs. Romanian Deadlift: Comparisons, Benefits, and Precautions

Romanian Deadlift: How to, Muscles Worked, and More | BarBend

How to Do a Romanian Deadlift – The New York Times

Sleep Awareness Week is the perfect time to reflect on something a lot of us take for granted: sleep. For post-secondary students, sleep often takes a back seat to deadlines, assignments, social events, and late-night study sessions. But the truth is, sleep is not a luxury – it is a necessity. It’s the foundation of our physical health, well-being, and academic success. Let’s dive into why sleep matters and how you can make it a priority.

The Science of Sleep

Sleep isn’t just a time when your body “shuts off.” It’s an active process where your brain and body work to repair, restore and recharge. During sleep, you cycle through different stages, including REM (rapid eye movement) and non-REM sleep. REM sleep is crucial for dreaming and emotional processing, while non-REM sleep helps with physical health recovery and storing memories.

Without enough sleep, your brain struggles to function properly. Studies show that sleep deprivation makes it hard to pay attention, make decisions and solve problems. It also weakens out immune system, making us more susceptible to illness.

Sleep and Academic Performance

If you have ever pulled an all-nighter to cram for an exam, you might think you are doing yourself a favor. But research shows that sacrificing sleep for study time can backfire. Sleep plays a critical role in forming memories, which is essential for retaining the information you have learned. Without enough sleep, your ability to focus, process new information and perform well, takes a hit.

A study from Harvard Medical School, found that students who get adequate sleep perform better academically. Sleep helps your brain organize and store information, making it easier to remember during exams. So, if you want to ace that test, prioritize your sleep!

Sleep and Mental Health

Sleep and mental health are deeply connected. Poor sleep can increase stress, anxiety, and irritability, while chronic sleep deprivation has been linked to more serious mental health issues like depression. On the flip side, mental health challenges can also disrupt sleep, creating a vicious cycle.

For post-secondary students, who often face high levels of stress and pressure, prioritizing sleep is a powerful way to protect your well-being. Getting enough rest can help you manage stress more effectively and maintain a positive outlook, even during challenging times.

Tips for Better Sleep

Now that you know how important sleep is, here are some practical tips to help you get better rest:

• Stick to a schedule: Go to bed and wake up at the same time as consistently as you can, yes that includes weekends too.
• Create a Sleep-Friendly Environment: Keep your room dark, quiet, and cool. Invest in a comfortable mattress, pillows and blankets.
• Limit Screen Time: The blue light from phone and laptops can interfere with your sleep. Try to avoid scrolling on social media at least a half hour before bed.
• Avoid Caffeine and Heavy Meals: Both can disrupt your sleep, especially if consumed late in the day.
• Wind Down: Develop a relaxing bedtime routine, like reading, or meditating, to signal to your body that it’s time to sleep.

Sleep Awareness Week is a reminder that sleep is not something to sacrifice – it’s something to celebrate. For students, getting enough rest is one of the best things you can do for your academic performance, mental health, and overall well-being. So, consider making sleep a priority. Your brain, body, and GPA will thank you.

How to Have a Terrible Sleep – Workshop

If you are interested in learning more about sleep hygiene, join Dr. Elizabeth Hebert for a virtual workshop!

Date: March 5th, 2025

Time: 12:00 to 1:00pm

Location: MS Teams

Register here!

Step up & Win!

Go toe-to-toe with your classmates and colleagues. Move your way to improved health, and a chance to win some amazing prizes!

Keep track of your steps (& other physical activity) during the month of March. To qualify for the prize draw, 7000 steps per day is required for a minimum of 10 days during the month.

The more days you reach 7000 steps, the better the prizes!

• Register Here before Monday, March 10 at 11:59pm
• Submit Your Results by Monday, April 7 – after completing the challenge
• Winners will be announced on Friday, April 11

Tracking Movement And Submitting Results

How do I track my steps or physical activity? (4 options)

1. Use your fitness tracker or smart phone to determine how many steps you achieve each day.
2. Download the free ‘Google Fit’ app or other tracking platform to allow your smart phone to track your step count.
   • Google Fit – iPhone
   • Google Fit – Android
3. Enter your daily physical activity into this Activity to Steps Converter to convert various movement activities into a step total.
4. Exercise for 30+ minutes at the gym, pool, spin studio, or at home to achieve the equivalent of 7000 steps (for the purpose of this contest).
   • Sports, weights, aerobics, it all counts!

For each day that you reach 7000 steps, use your phone or notebook to track your total number of days.

At the end of the month, submit your results here.

Hitting Your Goal

Here are some ways to achieve 7000 steps (or the movement equivalent):

Check out our Campus Well-Being Programs for more information on movement opportunities and to sign up for free fitness classes, intramural sports, and more!

Prizes

How do I win prizes?

• Reach 7000 steps for 10 or more days for a bronze prize entry.
• Reach 7000 steps for 15 or more days for a silver prize entry.
• Reach 7000 steps for 20 or more days for a gold prize entry.

Bronze Prize List – 12 Winners 

• Yoga Package (Yoga mat & yoga block duo) x 3
• Fitness Package (Adjustable jump rope & Mini band pack) x 3
• $25 Gift Card (Sport Chek, Lululemon) x 3 each

Silver Prize List – 5 Winners

• JBL Portable Bluetooth Speaker x 2
• $50 Gift Card (Sport Chek x2, Lululemon x 1)

Gold Prize List – 3 Winners

• $100 Gift Card (Sport Chek x2, Lululemon, x1)

Please email Kayla McCallum ⁠with any questions.