Giving the dog a drink
We bend down and come back up, mimicking the movement of giving a dog some water, to practise lowering and rising with control.
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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
Stand with your hands behind your back.
Step your feet apart with two steps: one and two.
Bring your hands to your groin.
Lean forward as if you were giving the dog a drink, counting: one, two, three, four.
Rise slowly, bringing your hands to your stomach.
Bring your feet together, rise, and breathe.
Safety notes
- If you feel dizzy or in pain when bending down, stop and rest.
- Keep a chair or wall nearby in case you need support when standing up.
- Do the movement slowly, with no rush.
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 a very everyday movement: bending down to give the dog some water. It helps you practise lowering and rising calmly and with control. You need nothing but your own body.
What Frank says
Translated from Frank’s Spanish narration.
Exercise five, giving the dog a drink. Hands behind your back, we step two feet apart: one and two. Hands on your groin. We are going to give the dog a drink: one, two, three, four. We rise slowly, hands on your stomach, feet together, we come up, we breathe.
Related videos
Exercise 4
Looking at the ground
Bending your knees while looking down to practise the movement of squatting with control.
Watch the video
Exercise 5B
Giving the dog a drink
We bend forwards as if we were giving a dog some water, to practise bending down and reaching our feet.
Watch the video
Exercise 6
Placing a baby in its cot
We pretend to pick a baby up from the floor and place it in its cot, bending and straightening the back slowly.
Watch the video
Want to go deeper?
The complete method is in My Yoga Process, Frank Calber’s book.