Putting on your socks
We practise putting on our socks step by step, without rushing, calmly.
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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
Sit down and bring one foot forward.
Hold the sock with both hands and bring it towards your toes.
Place it over your toes: one, two, three, four.
Pull the sock up slowly: one, two, three, four.
Breathe.
Switch feet and repeat: pick up the sock, bring it to your toes, place it and pull it up slowly.
Breathe and bring each hand to its knee.
Safety notes
- If it's hard to reach your foot, don't force it: you can use a shorter sock or ask for help.
- Keep your back against the chair back so you don't hunch.
- Do it slowly; if you feel dizzy or have pain, stop and rest.
What you need
- a sock
- 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
Putting on your socks seems easy, but over time it can become a little harder. This exercise helps you practise the movement calmly, seated and without rushing. You’ll find that, step by step, it becomes more comfortable.
What Frank says
Translated from Frank’s Spanish narration.
Exercise thirty-one: putting on your socks. One foot forward, we hold the sock with both hands and bring it towards the toes. One, two, three. We place it: one, two, three, four. And we pull it up slowly: one, two, three, four. We breathe. We switch feet, hold the sock with both hands and bring it towards the toes. One, two, three, four. We place it: one, two, three, four. We pull it up slowly, breathe, and each hand to its knee.
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 32
Adjusting your shoes
We practise the movement of bringing your foot back, as when you adjust your shoe, to make putting on shoes easier.
Watch the video
Exercise 29
Looking to the side
You gently turn your head to each side to loosen your neck.
Watch the video
Want to go deeper?
The complete method is in My Yoga Process, Frank Calber’s book.