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Lower back, hips, knees, ankles, neck, upper back, shoulders and wrists

Standing Full-Body Reset

A supported standing reset that opens the hips and chest while preparing your balance and legs for a standing-based practice.

Restorative240 to 300 seconds
Start your first sessionFree · no credit card · your session is built from it

How to do it

  1. 1

    Stand behind a chair with a hand on the back

    Feet hip width, weight even. Set the chair against a wall so it cannot slide, and take a few breaths standing before you move.

  2. 2

    Step one foot back into a short lunge

    Keep it short, with the front knee over the ankle and the back heel free to lift. Change sides, and reduce the depth any time the legs are working hard.

  3. 3

    Shift your weight slowly from one foot to the other

    Side to side, unhurried, with a hand still on the chair. This wakes your balance up before standing work rather than testing it.

  4. 4

    Place both hands on the chair, hips back

    The arms lengthen and the back stretches out long. Take only light weight through the hands, make fists if the wrists prefer that, and keep this part brief.

  5. 5

    Lean gently over to each side, then turn your head

    One hand stays on the chair while the other arm reaches up and over. Keep the side bend small, and skip the head turns with a forward gaze if turning is not welcome.

  6. 6

    Finish standing still, four to five minutes total

    Finish with the feet even and the weight settled before you go on.

What to watch for

Leaning hard into your hands on the chair, or letting the lunge get deep. Both are comfortable to drift into once you feel steady, and this sequence is meant to prepare the legs and balance, not to load them.

Ways to adjust it

  • Shorter lunge
  • Reduce side bend
  • Reduce lunge depth
  • Reduce lunge range
  • Remove head turns
  • Neutral gaze
  • Reduce cactus-arm range
  • Arms alongside body instead of cactus
  • Fists
  • Reduce hand-weight time

Other ways to do this movement

Every version below is the same movement set up differently, so one of them usually suits.

Before you try it

Move within a range that stays comfortable. Stop if this brings on sharp pain, dizziness, or symptoms that travel down an arm or a leg, and speak to a clinician before repeating it.

One movement is a start. A session is the thing.

A few questions about your body and how it is today, and Vinys builds a session around it, including which movements to leave out.

Start your first session

From the clinically authored Vinys movement library.