Easy Days
For the good days — a little more energy, a little more work. Warm up, wake the core and hips, then cool down long. The bright counterpart to Gentle Movement.
A gentle lift, throughout. On every move, lightly draw up through your pelvic floor — a soft lift from the base, never a clench, while you keep breathing. New to it? Start with Pelvic Floor Foundations →
Breathe. One rule runs through every move — inhale to prepare, exhale to flow and move. It’s taught step by step in Pilates for Beginners →; everywhere after, it’s simply understood. Hold the stretches for about 5 slow breaths — that’s at least 30 seconds; if you finish quicker, you’re breathing too fast, so slow it down. For a calming anchor, try Five Finger Breathing: with a fingertip, trace up each finger as you breathe in and down as you breathe out — five fingers, five breaths.
The Hundred
100 beats (build to 100)
100 beats
Move 3 →Single Leg Stretch
8–10 sets
8–10 each
Move 4 →The Clam
8–10 sets
10–12 each side
Move 5 →Side Lift
8–10 sets
10 each side
Move 6 →Spine Stretch Forward
8–10 reps
3–4
Move 7 →Modified Back Extension
Hold 30–45 sec
hold, 2–3 times
Move 8 →Forward Fold
Hold 30–45 sec
hold & breathe
Move 9 →Go for a Walk
Time-based (~1–2 min)
as long as you like
Move 10 →Easy Days
For the good days — a little more energy, a little more work. Warm up, wake the core and hips, then cool down long. The bright counterpart to Gentle Movement.
The Way · by Gina Santangelo · ginasantangelo.com · Learn each move at ginasantangelo.com/movement