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

Tabletop Full-Body Reset

A quadruped (hands-and-knees) reset combining gentle spinal movement with graded shoulder and thoracic mobility: good preparation for floor-based practice.

Restorative240 to 300 seconds

Ways to adjust it

Small-range Cat-Cow only
Reduce Rock Back range
Extra knee padding does not override this exclusion
Remove Thread the Needle head turn
Reduce Thread the Needle depth
Fists
Forearm support

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.