While you listen to the episode, you can do or not do any of the practices, and in whatever manner or degree you choose. You can learn more in the show notes below and at https://esthermpalmer.com/moved-to-heal

The 15 movements in the "preparing to stand" episode
- Kneeling seat, lift + pull arms
- Kneeling seat, sweep arms
- Kneeling seat, stand (on shins) + sit
- Kneeling seat, forward fold (child's)
- Hands/knees, side to side
- Hands/knees, cat/cow
- Hands/knees, twist
- Hands/knees, birddog balance (limbs reach forward/backward)
- Hands/knees, side birddog balance (limbs reach out to the sides)
- Hands/knees, moving balance (limbs reach forward/backward)
- Kneeling lunge, lift + lower arms
- Kneeling lunge, twist
- Kneeling lunge, lift back knee to high lunge
- Standing, sway or side bend
- Standing, head tilt or turn
- Standing, breathe


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.

You can give this practice a try when you're ready!

Be moving, be true, be you!
- esther

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