The Goalkeeper
Move your arms like a goalkeeper saving a ball, to loosen up your shoulders and arms while standing.
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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
Spread your feet apart and place your hands behind your back.
Pick up the imaginary ball.
Make an angled save: one, two, three, four.
Bring the ball to your chest.
Change the angle: one, two, three, four.
Bring your hands to your chest, bring your feet together and breathe.
Safety notes
- If you find it hard to keep your balance, move a chair or a wall closer.
- Don't force your arms behind your back if you feel a pull in your shoulder.
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
This exercise copies the movement of a goalkeeper saving a ball. You move your arms behind and in front of your body while keeping your feet apart. It’s a simple way to loosen up your shoulders and work on your balance while standing.
What Frank says
Translated from Frank’s Spanish narration.
Let’s breathe. Exercise nine. The Goalkeeper. Hands behind your back, spread your feet apart. One, two, pick up the ball and now make an angled save. One, two, three, four. Bring the ball to your chest and change the angle. One, two, three, four. Bring your hands to your chest, bring your feet together and breathe.
Related videos
Exercise 8
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.
Watch the video
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.
Watch the video
Exercise 7B
Tying your shoelace
We pretend to tie our shoelace to practise reaching our feet with balance.
Watch the video
Want to go deeper?
The complete method is in My Yoga Process, Frank Calber’s book.