Vinys
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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
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How to do it

  1. 1

    Come to hands and knees with padding under the knees

    Hands under the shoulders, knees under the hips, a folded blanket under the knees. Take a few breaths in the shape before you move.

  2. 2

    Rock your hips back a small way and return

    Slow and short, letting the hips travel toward the heels and come forward again. Reduce the range if the knees or the wrists start to speak up.

  3. 3

    Round and lengthen your spine through a small range

    Let the movement travel from the tail to the head and then back the other way. Small and repeated beats reaching for the biggest arch you can make.

  4. 4

    Thread one arm underneath and across

    Slide the arm under the other so the upper back turns, taking the shoulder only as far as it goes without pressure. Leave the head facing down if turning it is not comfortable, and take less depth on the second side if the first was plenty.

  5. 5

    Push the floor away, then let the chest sink

    Arms stay straight and only the shoulder blades move apart and together. Come onto fists or forearms if the wrists object.

  6. 6

    Rest back over support, four to five minutes

    Knees wide with a cushion under the chest, and stay there until the breath slows.

What to watch for

Kneeling pressure. This sequence keeps weight on the knees for several minutes and extra padding does not change that, so if the knees are unhappy on the floor, choose a different sequence today rather than adding another blanket.

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.