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.
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. 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.
Neck & Shoulder Rolls
5–6 each way
Move 3 →Cat & Cow
8–10 rounds
Move 4 →One Long, Easy Stretch
hold & breathe
Move 5 →Mermaid
hold each side
Move 6 →Legs Up the Wall
rest ~5 min
Move 7 →Five-Finger Breathing
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.
The Way · by Gina Santangelo · ginasantangelo.com · Learn each move at ginasantangelo.com/movement