Hi there, Sydney here with Pilates Tonic and today I am sharing with you a short segment from an Alignment Studio video that will take you through the exact exercises that I practice every morning before I get out of bed. These easy gentle movements act like a oil can for your joints, helping to get your body primed and ready before your feet even hit the floor. I hope you enjoy this short routine. If you have any questions, just leave them in the comments below and, hope you have a wonderful, happy new year. I roll over once I wake up in the morning. I roll over onto my back and I pull my knees in. So I just kinda pull my knees in, I let my pelvis kind of curl up with my legs. And then I will often pair with it, and I've so I support the weight of my head with a hand and I'll kind of encourage I'll do the other side and I bring my forehead to my knees. And then I hold for a breath and really inhale into the backside of my body, and then I bring my head back down and I bring my legs down. From here I bend one knee in, I grab on behind my knee and I pull it in toward my chest, and I slide my other leg out long. And I just really reach out of the heel. And in the morning I'll generally get a nice calf stretch with this as well as a stretch down the front of my hip. I'll pull that foot in, or so knee in while the other leg goes long and then I'll switch. So I'll slide the straight leg back in, grab on, hug it in nice and tight to my chest, bring the opposite foot down and reach out of it, really reaching out of the heel, getting that nice calf stretch and front of the hip stretch. From here I'll bend both knees in once again and I'll pull the knees a little bit over and up toward my left shoulder and then bring the knees back to the center and then I'll pull my knees over and up toward my right side or my right shoulder and then bring it back to the center. And I'll go like maybe two times to each side. Then I'll bring my feet down, I'll cross my ankle, one ankle, so left ankle over my right knee, and then I lift my leg up. And this is all under the covers so sometimes I have to adjust the covers to to make room for these movements. I'll untuck my tail, I'll rock a little bit so I've got my left ankle crossed over my right knee and so then I'll rock a little bit into that right hip just to kind of take it a bit more into the stretch in my left hip. And then bring it back to center and bring the feet down and uncross. And then I'll cross the other ankle over, so right ankle over left knee, and I'll lift it up, Gently pull it in and then shift a little bit into that left hip to make it kind of find a little bit more of that glute tissue on the right side. And I'll bring the knees back to the center, uncross, I'll hug them in again, then bring the feet down, and then I'll lay my legs out long. And because of the headboard I don't generally have room to take both arms overhead like I love to do on the floor. But what I do always do is a crescent stretch. So I'll do my left side first. So slide both my legs, so right leg over to the right and then my left leg also over to the right. And then I just kind of curve my upper body a little bit to the right and I take the arm overhead. And then breathe into the waist and the ribs. And then bring the legs back to the center and the upper body back to the center. And then left leg over to the left and my right leg also over to the left. And then I'll bring that right arm overhead. I tend to spend a little more time on this side because with I have a scoliosis and this is the side that generally really feels like it needs the opening. And I always use my breath to add to it. So just inhaling and exhaling into my rib cage and into that tissue between my ribs and my hip on the right side. And then I'll bring the legs back to the center, bring my arm down, I'll bend the knees in and I hug it all in again and just go back to those little twists. Sometimes I'll go back and I'll be able to make the twist a little bit bigger than I was the first time around. Alright. And so it doesn't it just takes what like a maybe two minutes to go through all of those exercises. But it a little goes a long way, and especially as these little movements in the morning help to prime the pump for the bigger movements when our feet hit the floor. Thank you so much for watching, and I'll see you soon.