Movement · Gentle Movement

Gentle Movement

On the heavy days, movement is medicine — but keep it kind. This isn’t a workout, it’s a small mercy. Do as much or as little as you have in you. Even one of these counts.

Begin the practice →

8 moves · as much or as little as you have

Before you begin

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 let go gently. 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.

Warm-Up

A Short, Slow Walk

Time-based (~1–2 min)

a few minutes

Move 1 →

The Settle Breath

Hold 20–45 sec

a few rounds

Move 2 →

The Work

Neck & Shoulder Rolls

8–10 reps

5–6 each way

Move 3 →

Cat & Cow

8–10 reps

8–10 rounds

Move 4 →

One Long, Easy Stretch

Hold 30–45 sec

hold & breathe

Move 5 →

Cool-Down

Mermaid

6 sets

hold each side

Move 6 →

Legs Up the Wall

Time-based (~1–2 min)

rest ~5 min

Move 7 →

Five-Finger Breathing

Hold 20–45 sec

1–2 times through

Move 8 →

Gentle Movement

On the heavy days, movement is medicine — but keep it kind. This isn’t a workout, it’s a small mercy. Do as much or as little as you have in you. Even one of these counts.

Warm-Up

1. A Short, Slow Walk · Time-based (~1–2 min) — As far as feels kind today. No further.

2. The Settle Breath · Hold 20–45 sec — Nothing to achieve here — just longer, slower exhales.

The Work

3. Neck & Shoulder Rolls · 8–10 reps — Slow and small. Never force the movement.

4. Cat & Cow · 8–10 reps — Let the breath lead the movement, not the other way around.

5. One Long, Easy Stretch · Hold 30–45 sec — Follow what the body wants, not a rule.

Cool-Down

6. Mermaid · 6 sets — Reach up and out, not down — keep both sitting bones heavy and just breathe.

7. Legs Up the Wall · Time-based (~1–2 min) — This one is just rest. Stay a while.

8. Five-Finger Breathing · Hold 20–45 sec — Let the breath set the pace, not the finger. Slow and even — up on the inhale, down on the exhale.

The Way · by Gina Santangelo · ginasantangelo.com · Learn each move at ginasantangelo.com/movement