While you listen to the episode, you can do or not do any of the practices, and in whatever manner or degree you choose. If you want to see an example of any of the forms, you can search by title at https://esthermpalmer.com/library. You can learn more in the show notes below and at https://esthermpalmer.com/moved-to-heal

The 15 movements in the "steady in center" episode
- Standing, head turn side to side
- Standing, twist
- Standing, squat (chair)
- Warrior 1, lift + lower arms
- Warrior 1, pause
- Warrior 1, fold torso forward
- Downdog, peddle feet
- Downdog, lift + lower leg
- Downdog, hold
- Plank, hold
- Plank, lift + lower one leg
- Plank, lift + lower one hand
- Kneeling seat, hug or cross arms
- Kneeling seat, twist
- Kneeling seat, upright or forward fold (child's)

I guide you through this practice step by step, and you can choose to skip or stay with any area you like.

Integration suggestion
After listening to the episode, perhaps check in: did you notice something that you want to remember or follow up on? If yes, maybe jot it down in a notebook or record a voice memo to help you remember.

Be moving, be true, be you!
- esther

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