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.
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
Place your hands behind your back and step your feet apart.
Bend down slowly and pick up the baby.
Place it in its cot.
Slowly come back up.
Bring your hands to your chest, bring your feet together, and breathe.
Safety notes
- Keep a chair or table nearby in case you need to lean on it when coming up.
- Do the movement slowly, especially when standing up.
- Stop if you feel pain in your back or knees.
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 action: bending down to pick something up from the floor and coming back up. We do it slowly and calmly, as if we were placing a baby in its cot. It helps you practise moving down and up with control.
What Frank says
Translated from Frank’s Spanish narration.
Exercise six: placing a baby in its cot. Hands behind your back, step your feet apart. One, two. Pick up the baby, place it down. One, two, three. Slowly come up. Bring your hands to your chest, bring your feet together, and 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 5
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.
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
Want to go deeper?
The complete method is in My Yoga Process, Frank Calber’s book.