Moving the plant pot
You twist your trunk with your hands behind your back, as if you were moving a plant pot, to loosen up your back.
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If you feel pain, stop. If you have a recent injury or surgery, check with your doctor before you start.
The steps, in writing
Place your hands behind your back.
Spread your feet apart.
Pick up the imaginary plant pot and turn it to the right: one, two, three, four.
Now turn it to the left: one, two, three, four.
Bring your hands to your stomach and bring your feet together.
Safety notes
- If you feel dizzy when turning, slow down or stop.
- If you feel pain in your back or shoulders, don't force the turn.
- Keep your feet flat on the floor.
What you need
Nothing special: comfortable clothes and a firm chair.
Every step counts
This movement has levels: seated, holding a chair, and standing. Start at yours and stay there as long as you like — level 1 is already a complete practice, not a token version.
- Level 1 · Seated— On a firm chair, feet flat on the floorOn a firm chair, feet flat on the floor
- Level 2 · Holding a chair— Standing, holding on to a firm chairStanding, holding on to a firm chair
- Level 3 · Standing— Standing, with support nearby just in caseStanding, with support nearby just in case← this video
Imagine you have a plant pot behind your back and you turn it from side to side. It’s a simple movement that helps loosen up your back and wake up your body.
What Frank says
Translated from Frank’s Spanish narration.
Exercise eight, moving the plant pot. Hands behind your back, step your feet apart, pick up the plant pot and turn it to the right. One, two, three, four. And now to the left. One, two, three, four. Bring your hands to your tummy, bring your feet together.
Related videos
Exercise 9
The Goalkeeper
Move your arms like a goalkeeper saving a ball, to loosen up your shoulders and arms while standing.
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Exercise 10
Picking Up the Apple
Slowly bend down with your hands behind your back to pick up an imaginary apple from the floor, then come back up.
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Exercise 7B
Tying your shoelace
We pretend to tie our shoelace to practise reaching our feet with balance.
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Want to go deeper?
The complete method is in My Yoga Process, Frank Calber’s book.