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.
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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.
Pick up the tile, bend down gently and dip it in the water: one, two, three, four.
Slowly, bring the tile to your shoulders.
Stick it on the ceiling: one, two, three, four.
Bring your hands to your chest, bring your feet together: one, two, and breathe.
Safety notes
- Do it slowly and without rushing; if you feel dizzy when bending down or coming up, stop and lean on something.
- Keep a chair or a wall nearby in case you need support.
- If your back or shoulders hurt when reaching up, don't force the movement.
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
Frank turns a building task into a full exercise: bending down for the tile, bringing it to your shoulders and sticking it on the ceiling. You work your legs, back and balance without even realising.
What Frank says
Translated from Frank’s Spanish narration.
Exercise twelve: Sticking a Tile on the Ceiling. Hands behind your back, spread your feet apart. One, two. Pick up the tile, bend down gently and dip it in the water. One, two, three, four. Slowly, bring the tile to your shoulders. And stick it on the ceiling. One, two, three, four. Bring your hands to your chest, bring your feet together. One, two, and breathe.
Related videos
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
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
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
Want to go deeper?
The complete method is in My Yoga Process, Frank Calber’s book.