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.
Share it with your family
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.
Bend your knees slowly.
Pick up the washing from the floor.
Bring your hands to your shoulders and hang up the washing.
Bring your hands to your chest, bring your feet together and breathe.
Safety notes
- If you feel pain or dizziness when bending down, don't go as low or stop.
- Keep a chair or a wall nearby in case you need support.
- Do it slowly, without rushing.
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 turns an everyday household task into movement: bending down to pick up the washing and stretching up to hang it out. You work your legs, back and balance without even realising. Perfect for keeping the ease you need in everyday life.
What Frank says
Translated from Frank’s Spanish narration.
Exercise eleven, Picking Up and Hanging Out the Washing. Hands behind your back, spread your feet apart: one, two. Bend your knees slowly. Pick up the washing: one, two, three, four. Bring your hands to your shoulders, hang up the washing: one, two, three, four. Bring your hands to your chest, bring your feet together and breathe.
Related videos
Exercise 12
Sticking a Tile on the Ceiling
A gentle movement that copies placing a tile: you bend down, pick it up from the water and stick it up high, working your back, legs and balance.
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 13
Putting On Your Trousers
A standing exercise that copies the movement of putting on your trousers: bringing your legs together and apart to work on balance and hips.
Watch the video
Want to go deeper?
The complete method is in My Yoga Process, Frank Calber’s book.