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 "strong footing" episode
- Cross-leg seat, fold forward
- Cross-leg seat, cat/cow
- Cross-leg seat, twist
- Forward-leg seat, lift arms
- Forward-leg seat, side bend
- Forward-leg seat, lean back
- Low lunge, lift + lower back knee
- Low lunge, twist
- Low lunge, lift back knee (high lunge)
- Side lunge, arm reach
- Side lunge, lift arms forward + lower down
- Warrior 2 (or side lunge), lift + lower one arm
- Downdog, peddle feet
- Standing forward fold, sway
- Standing, roll up + pause

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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