Shoulders, upper back and neck
Viloma: Three-Stage Inhale with Arm Movement
A calming breath practice that pairs a three-stage inhale with slow, expanding arm movement: a gentle way to settle in before slower mobility work.
Breath110 to 130 seconds
Ways to adjust it
- Reduce arm height
- Seated with support
- Keep gaze forward, don't tip the head back
If this one is too much today
Try the gentler version instead. It asks less of you and does much the same work.
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 sessionFrom the clinically authored Vinys movement library.