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Movement · Sideline Series

Sideline Series

Sideline Series

Warm up, then work the whole lateral line — the waist, ribs, outer hips and inner thighs. A favorite for desk-sitters, lifters, and gentle, side-lying work in pregnancy. Move slowly, and keep your hips and shoulders stacked.

Begin the practice →
19 moves · a full side-body practice
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

The Roll-Up

5–6

Move 1 →

Rolling Like a Ball

6–8

Move 2 →

Standing Side Reach

3 each side

Move 3 →

Standing Spinal Twist

10 swings

Move 4 →

Seated Overhead Reach

3 each side

Move 5 →
The Work

Triangle Pose

hold each side

Move 6 →

Extended Side Angle

hold each side

Move 7 →

Gate Pose

hold each side

Move 8 →

Warrior 3

hold each side

Move 9 →

Pyramid Pose

hold each side

Move 10 →

The Saw

3 each side

Move 11 →

Mermaid

3 each side

Move 12 →

The Clam

10–12 each side

Move 13 →

Side Kick — Forward

8–10 each side

Move 14 →

Side Lift

10 each side

Move 15 →

Side Kick Circles

5 each way, each side

Move 16 →

Double Leg Lift

8–10 each side

Move 17 →
Cool-Down

Seated Spine Twist

3 each side

Move 18 →

Forward Fold

hold & breathe

Move 19 →

Sideline Series

Warm up, then work the whole lateral line — the waist, ribs, outer hips and inner thighs. A favorite for desk-sitters, lifters, and gentle, side-lying work in pregnancy. Move slowly, and keep your hips and shoulders stacked.

Warm-Up
1. The Roll-Up · 5–6 — Move slowly and sequentially — feel each vertebra touch down. Draw the navel to the spine the whole way.
2. Rolling Like a Ball · 6–8 — Stay round like a ball and use control, not momentum. Keep the same C-curve the whole way.
3. Standing Side Reach · 3 each side — Lengthen up and over — don’t collapse into it.
4. Standing Spinal Twist · 10 swings — Let your arms be heavy and free.
5. Seated Overhead Reach · 3 each side — Grow taller as you reach — lift up and out of the hips.
The Work
6. Triangle Pose · hold each side — Reach long out of the waist rather than folding down — keep both sides of the torso equally long.
7. Extended Side Angle · hold each side — Press the back foot down and reach the top arm long — feel the whole side open.
8. Gate Pose · hold each side — Keep your chest open toward the ceiling — don’t roll forward.
9. Warrior 3 · hold each side — Reach the crown forward and the lifted heel back — long in both directions. A hand on a wall is welcome.
10. Pyramid Pose · hold each side — Lead with the chest, not the head — lengthen the spine forward as you fold. A soft micro-bend in the front knee is fine if the hamstring is tight.
11. The Saw · 3 each side — ‘Saw’ past the little toe, reaching a little further on each exhale. Sit up tall between sides.
12. Mermaid · 3 each side — Reach up and out — create space between the ribs and hip. Keep both sitting bones heavy.
13. The Clam · 10–12 each side — Keep your hips strictly stacked — don’t let the pelvis roll back. Lift the underside of your waist gently off the mat.
14. Side Kick — Forward · 8–10 each side — Move from the hip, not the back — the torso stays quiet. Lift the underside of the waist to keep the core active.
15. Side Lift · 10 each side — Precision over height — a lower lift with stacked hips beats a high one that rolls you back.
16. Side Kick Circles · 5 each way, each side — Keep the circles small and the hips stacked — control the whole path, don’t swing.
17. Double Leg Lift · 8–10 each side — Squeeze the inner thighs to lift the bottom leg. Keep the waist lifted so you don’t sink into the mat.
Cool-Down
18. Seated Spine Twist · 3 each side — Grow taller as you turn — twist from the waist, not the shoulders.
19. Forward Fold · hold & breathe — Soft knees protect your low back. Let your head be the heaviest thing.

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