Adjusting your shoes
We practise the movement of bringing your foot back, as when you adjust your shoe, to make putting on shoes easier.
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
Sit on the chair with your back straight.
Bring one foot back.
Count to four: one, two, three, four.
Breathe.
Bring the other foot back.
Count to four: one, two, three, four, and breathe.
Safety notes
- If you feel discomfort in your hip or knee, don't force the movement.
- Keep your back against the chair back so you don't lose your balance.
What you need
- a firm chair without wheels
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← this video
- 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 exercise reproduces the movement we make when adjusting our shoes. We practise it slowly and seated so your body gets used to it without rushing.
What Frank says
Translated from Frank’s Spanish narration.
Exercise thirty-two: adjusting your shoes. Foot back. One, two, three, four. We breathe. The other foot back. One, two, three, four. And we breathe.
Related videos
Exercise 30
Trimming your toenails
We practise trimming our toenails while standing, to work on reaching down and keeping our balance.
Watch the video
Exercise 31
Putting on your socks
We practise putting on our socks step by step, without rushing, calmly.
Watch the video
Exercise 33
Sitting down
Lower yourself slowly until you're sitting on the chair, keeping control of your trunk and head.
Watch the video
Want to go deeper?
The complete method is in My Yoga Process, Frank Calber’s book.