10 Minute Stretch - Beginner Babe Challenge Day 10

Hey squad, we are back in the Move It by MK studio and I am excited for day 10 of our Beginner Vape Challenge. So day 10 is about slowing down. It is about recognizing all the hard work that you've put into this challenge and it's about recognizing you continuing to show up and be present in your own body through movement. So today I just want you to come down on the mat. We are just going to go through a little bit of a stretch here again to just settle down and really slow down and take a step back. So So today you have about 10 minutes of your time, and again, you can do this stretch any day of the week. Maybe if you're feeling a little stressed out or overwhelmed, or you just need to get out of your own head for a little bit, this is the perfect thing for you. So don't be afraid to pick it up at any time. And of course, if you're participating in my challenge, you can mark it off on your challenge calendar. All right, so let's take a moment. We're going to roll down on our backs, and we're going to take a moment and extend both legs long. Your hands are going to be planted arms by your sides. Allow your heels to rest into the mat. Begin breathing in through your nose, sighing out through the mouth at your own pace. Just so— the big deep breaths in through the nose, sighing out through the mouth. Good. When it feels right, I want you to come in to a happy baby. So you're going to bring your feet on up to your hands, and you're going to be rocking it side to side, back and forth, whatever feels right. If that's too much, you're just going to come into a basic roll to the side to side with your knees tucked in. Whatever feels good for you feels good for me. Remember, today is just all about, again, taking time to step back, tune in to how your body's feeling. Good. Bringing your feet long again, I want you to drive this right leg into your chest, holding it here for just a second. Feel free to roll out your foot or ankle. Good. When it feels a little bit loosened up, you're going to bring it on over to the left side. Feel free to let this right arm fall. And as, as tempting as it is to move through this stretch pretty quickly, again, take a moment to pause and think to yourself, why are you trying to go so fast? What is wrong with slowing down, with taking a little bit of time to evaluate and to feel things on a little bit deeper level here today. Good. Tucking that knee in, extending it long. That left knee is going to come in. Hold it here. Oftentimes in our lives, we're rushing through to the next thing, the next chapter, the next task, the next job, the next vacation. But many times what we need most is just time to really Assess where we're at and how we feel. When it feels right, bring it over to that other side. Same thing, allow that left arm to extend long and breathing in through that nose and sighing out through the mouth. Good. Bringing both legs back center, taking a moment again for your arms to come up above your head here. Big deep breath in, sigh it out as you head over into a position that feels comfortable on your side, whether you're resting your head on your arms here or fully on the mat, whatever feels right. Good. Thinking about what has helped you show up the last 10 days, what is your driving force, what keeps getting you here Is it the need to feel more energized, more confident, feel like you have a routine, feel like you've done something for you that day? Taking a moment to recognize what that is. Breathing in, take In through the nose, sigh it out through the mouth as you flip on over to your belly here. I want you to come into a little bit of a cobra here. Feel free to drop your chest down to the mat and then slowly lift yourself up. Dropping it down, slowly lifting it on up. When it feels okay, I want you to rest that head down on the mat. Allow everything to relax. You can either stay here, or if it feels good, you can reach behind you, grabbing for those toes, giving yourself a nice little quad stretch here. Good. When you want to release back down to the mat, resting your head down. Coming back in to that cobra position, lifting yourself up into a nice flat back, bringing that left leg high. We open up that hip a little bit. When it feels right, we're going to pass it all the way through. Coming down into that pigeon, your forearms are going to come down on the mat. Same thing like as we just did in that late laying position. If it feels okay, feel free to reach behind you here for that foot. If that's not in your practice, you can stay down on the mat. Releasing down when it feels right. And feel free to come back in to that plank. And you— this time your right leg is going to go high, and we open up that hip. We're going to pass it on through, back in to that pigeon, just as we did on the other side. We can slowly lift up, and if it feels good, you can reach behind you. Good. Releasing that down, coming back into that pretty plank, and we drop down into a tabletop, coming all the way down into a child's pose to close out the final few moments together today. So this challenge is 30 days You are 10 days in. Today I told you was about slowing down, tuning into your mind and your body, thinking about how you're feeling every day you show up into the studio with me, and remembering you're not showing up for me, but you're showing up for yourself. I always say that I might be guiding you through and motivating you, but I'm not there knocking on your door saying, hello, come on, get changed. You got to come in. You really are the one getting here each and every day. So as we continue to go through this challenge together, I want you to remember that. Remember to keep showing up and remember to take these recovery days to slow down and assess where you're at, to be still in the moment and to recognize how you feel in your body and in your mind. Take one moment to pause and set your intention for this day, thinking about what you'll do that will bring you joy, that will make you feel stronger and more confident, more into that routine that you've been looking for. Focus on that and like where you can spend your energy. When you feel good, roll it on up into a fully seated position. Bring your hands to your heart for one final pose. Prayer. Big deep breath in through the nose. Sigh it out through the mouth. Good work. Thank you so much for taking the time to slow down with me today. Trust me, I know how hard it is as As people, we just want to be go, go, go. Like I said, we want to get through the next thing and our next task and our next big thing that's ahead of us. But it's okay to step back, to assess, to recover, to slow down, to recognize. So as we go through the rest of this challenge together, remember that. And I can't wait to see you for Day 11. Have an amazing day. I'll see you next time. Bye!