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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If you feel pain, stop. If you have a recent injury or surgery, check with your doctor before you start.
The steps, in writing
Hands behind your back and spread your feet apart.
Slowly, pick up the apple: one, two, three, four.
Bring your hands to your stomach and open the flower: one, two, three, four.
Hands behind your back, spread your feet apart.
Slowly, pick up the apple: one, two, three, four.
Slowly, come back up and open the flower: one, two, three, four.
Safety notes
- If you feel dizzy when bending down or coming up, stop and rest before carrying on.
- Keep a wall or a sturdy chair nearby in case you need support.
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
Picking something up from the floor is something you do every day. With this exercise, you practise that bending down and coming back up in a gentle, controlled way, so your body gets used to it without rushing.
What Frank says
Translated from Frank’s Spanish narration.
Exercise ten, Picking Up the Apple. Hands behind your back, spread your feet apart. One, two. Slowly, pick up the apple. One, two, three, four. Bring your hands to your stomach, open the flower. One, two, three, four. Hands behind your back, spread your feet apart. Slowly, pick up the apple. One, two, three, four. Slowly, come back up. Open the flower. One, two, three, four.
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 9
The Goalkeeper
Move your arms like a goalkeeper saving a ball, to loosen up your shoulders and arms while standing.
Watch the video
Exercise 11
Picking Up and Hanging Out the Washing
Pretend to pick up washing from the floor and hang it up high, practising bending and stretching gently.
Watch the video
Want to go deeper?
The complete method is in My Yoga Process, Frank Calber’s book.