Morning Mobility
A slow, kind way to meet the morning. Move through the nine one at a time, breathe, and let the body wake.
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 release and open. 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.
Cat & Cow
8–10 reps
8–10 rounds
Move 3 →Standing Side Reach
Hold 30–45 sec
3 each side
Move 4 →Gentle Spinal Twist
Hold 30–45 sec
10 swings
Move 5 →Hip Circles
8–10 reps
10 each way
Move 6 →Forward Fold
Hold 30–45 sec
Hold ~30 sec
Move 7 →Ankle Circles & Toe Rises
8–10 reps
5 each way · 5 rises
Move 8 →Rise Tall & Breathe
8–10 reps
3 breaths
Move 9 →Morning Mobility
A slow, kind way to meet the morning. Move through the nine one at a time, breathe, and let the body wake.
The Way · by Gina Santangelo · ginasantangelo.com · Learn each move at ginasantangelo.com/movement