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31:12
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 movements in this "taking pauses" episode
- Lying on belly, rest forehead on hands
- Lying on belly, backbend
- Lying on belly, leg lift
- Kneeling seat, pause
- Kneeling seat, forward fold (child's)
- Kneeling seat, twist
- Hands/Knees, cat/cow
- Hands/Knees, arm lift (forward, side, backward)
- Hands/Knees, twist
- Kneeling lunge, fold + lift torso
- Kneeling lunge, forward fold
- Kneeling lunge, side bend
- Forward-leg seat, reach arms back
- Forward-leg seat, one leg bent, forward fold
- Forward-leg seat, 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

If you'd like to hear more from me, consider signing up for my newsletter at https://esthermpalmer.com/mth

You can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site
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 movements in this "taking pauses" episode - Lying on belly, rest forehead on hands - Lying on belly, backbend - Lying on belly, leg lift - Kneeling seat, pause - Kneeling seat, forward fold (child's) - Kneeling seat, twist - Hands/Knees, cat/cow - Hands/Knees, arm lift (forward, side, backward) - Hands/Knees, twist - Kneeling lunge, fold + lift torso - Kneeling lunge, forward fold - Kneeling lunge, side bend - Forward-leg seat, reach arms back - Forward-leg seat, one leg bent, forward fold - Forward-leg seat, 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 If you'd like to hear more from me, consider signing up for my newsletter at https://esthermpalmer.com/mth You can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site read more read less

2 years ago #breathing, #healing, #movement, #trauma-informed, #trauma-sensitive, #yoga