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

Supine Full-Body Reset

A gentle, fully supported lying-down reset combining light hip, chest, and neck mobility before your practice begins.

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

How to do it

  1. 1

    Lie on your back with your knees bent

    Feet flat and hip width apart, arms by your sides. Take a few unhurried breaths here before anything starts to move.

  2. 2

    Sway both knees slowly from side to side

    Keep the sway small enough that both shoulders stay resting on the floor. This is a rocking that settles the hips, not a twist to push into.

  3. 3

    Cross one ankle over the opposite thigh

    This is the strongest part of an otherwise light sequence, so keep the bottom foot on the floor and change sides after a while. Leave it out altogether if crossing does not feel good today.

  4. 4

    Open the arms wide, backs of the hands down

    Gravity does the opening across the chest, so take the arms only as wide as they rest easily. Arms alongside your body is a fine alternative on a stiff day.

  5. 5

    Turn your head slowly from one side to the other

    Small and unhurried, with support under the head. If turning is not welcome, keep the head still and facing up.

  6. 6

    Finish flat and still, four to five minutes

    The last part is doing nothing at all. Shorten any range that starts asking for effort.

What to watch for

Letting the knee sways grow until one shoulder peels off the floor and the movement becomes a twist. Both shoulders staying down is what keeps this a settling movement rather than a stretch.

Ways to adjust it

  • Reduce Knee Sway range
  • Remove Figure-4 component
  • Remove head rotation
  • Neutral support
  • Reduce cactus-arm range
  • Arms alongside body instead of cactus

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.