Movement · Morning Mobility

Morning Mobility

Morning Mobility

A slow, kind way to meet the morning. Move through the nine one at a time, breathe, and let the body wake.

Begin the practice →

9 moves · about 10 minutes

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. 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

Slow Neck Rolls

5 each way

Shoulder Circles

5 forward, 5 back

The Work

Cat & Cow

8–10 rounds

Standing Side Reach

3 each side

Gentle Spinal Twist

10 swings

Hip Circles

10 each way

Cool-Down

Forward Fold

Hold ~30 sec

Ankle Circles & Toe Rises

5 each way · 5 rises

Rise Tall & Breathe

3 breaths

Morning Mobility

A slow, kind way to meet the morning. Move through the nine one at a time, breathe, and let the body wake.

Warm-Up

1. Slow Neck Rolls · 5 each way — Keep it gentle — never force the roll backward.

2. Shoulder Circles · 5 forward, 5 back — Make the circles big and slow.

The Work

3. Cat & Cow · 8–10 rounds — Move with your breath, one vertebra at a time.

4. Standing Side Reach · 3 each side — Lengthen up and over — don’t collapse into it.

5. Gentle Spinal Twist · 10 swings — Let your arms be heavy and free.

6. Hip Circles · 10 each way — Big, slow circles — loosen, don’t strain.

Cool-Down

7. Forward Fold · Hold ~30 sec — Soft knees protect your low back.

8. Ankle Circles & Toe Rises · 5 each way · 5 rises — Hold a wall for balance if you like.

9. Rise Tall & Breathe · 3 breaths — One big breath to finish — stand tall.

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