https://www.spreaker.com/show/moved-to-heal
Learn more + support the podcast at https://esthermpalmer.com/moved-to-heal

Credits: all recordings by esther m palmer, intro music found on pixabay music, podcast photo by Eric Bandiero.]]>enHealth & FitnessCopyright Esther M Palmerhttps://d3wo5wojvuv7l.cloudfront.net/t_rss_itunes_square_1400/images.spreaker.com/original/043677e60a51d2097acc49963d836ffb.jpghttps://www.spreaker.com/show/moved-to-healMon, 29 Apr 2024 11:00:25 +0000Esther M PalmerEsther M Palmeresther@esthermpalmer.comTrauma-sensitive movement and yoga practices facilitated by Esther M Palmer.
Learn more + support the podcast at https://esthermpalmer.com/moved-to-heal

Credits: all recordings by esther m palmer, intro music found on pixabay music, podcast photo by Eric Bandiero.]]>falseepisodichttps://www.spreaker.com/episode/moved-class-moving-through-your-range--56528801
While creating this practice, I was keeping in mind moving through a full range.

Forms and movements offered in this Mov/ed Class
- Seated or standing "neutral torso"
- Arm lift and lower
- Twist
- Downdog
- Childs

You can participate in this practice by listening and/or moving. You're welcome to do or not do any of the practices, and in whatever manner or degree you choose.

Be moving, be healing, be you!
- esther

If you'd like to hear more from me, you can sign up for my newsletter at https://esthermpalmer.com/updates]]>https://api.spreaker.com/episode/56528801Mon, 29 Apr 2024 11:00:04 +0000Esther M PalmerWelcome movers! This week's practice is in the same style as my live mov/ed classes in which I use offer forms and movements with some additional information about potential effects a movement might have -- possible stretch or strength effects --...
While creating this practice, I was keeping in mind moving through a full range.

Forms and movements offered in this Mov/ed Class
- Seated or standing "neutral torso"
- Arm lift and lower
- Twist
- Downdog
- Childs

You can participate in this practice by listening and/or moving. You're welcome to do or not do any of the practices, and in whatever manner or degree you choose.

Be moving, be healing, be you!
- esther

If you'd like to hear more from me, you can sign up for my newsletter at https://esthermpalmer.com/updates]]>750dailymoves,gentle,mov/ed,movement,yogafalsefullhttps://www.spreaker.com/episode/moved-class-awareness-through-sensation--56528798
While creating this practice, I was keeping in mind awareness through sensation.

Forms and movements offered in this Mov/ed Class
- Reclining or seated
- Arms up / down with breath
- Windshield wipers with breath
- Legs up / happy baby

You can participate in this practice by listening and/or moving. You're welcome to do or not do any of the practices, and in whatever manner or degree you choose.

Be moving, be healing, be you!
- esther

If you'd like to hear more from me, you can sign up for my newsletter at https://esthermpalmer.com/updates]]>https://api.spreaker.com/episode/56528798Mon, 15 Apr 2024 11:00:03 +0000Esther M PalmerWelcome movers! This week's practice is in the same style as my live mov/ed classes in which I use offer forms and movements with some additional information about potential effects a movement might have -- possible stretch or strength effects --...
While creating this practice, I was keeping in mind awareness through sensation.

Forms and movements offered in this Mov/ed Class
- Reclining or seated
- Arms up / down with breath
- Windshield wipers with breath
- Legs up / happy baby

You can participate in this practice by listening and/or moving. You're welcome to do or not do any of the practices, and in whatever manner or degree you choose.

Be moving, be healing, be you!
- esther

If you'd like to hear more from me, you can sign up for my newsletter at https://esthermpalmer.com/updates]]>735dailymoves,gentle,mov/ed,movement,yogafalsefullhttps://www.spreaker.com/episode/moved-class-breathing-rhythm--56528804
While creating this practice, I was keeping in mind finding a breathing rhythm.

Forms and movements offered in this Mov/ed Class
- Sunbreath
- Side lunge with arm lift
- Downdog / plank shift

You can participate in this practice by listening and/or moving. You're welcome to do or not do any of the practices, and in whatever manner or degree you choose.

Be moving, be healing, be you!
- esther

If you'd like to hear more from me, you can sign up for my newsletter at https://esthermpalmer.com/updates]]>https://api.spreaker.com/episode/56528804Mon, 01 Apr 2024 11:00:02 +0000Esther M PalmerWelcome movers! This week's practice is in the same style as my live mov/ed classes in which I use offer forms and movements with some additional information about potential effects a movement might have -- possible stretch or strength effects --...
While creating this practice, I was keeping in mind finding a breathing rhythm.

Forms and movements offered in this Mov/ed Class
- Sunbreath
- Side lunge with arm lift
- Downdog / plank shift

You can participate in this practice by listening and/or moving. You're welcome to do or not do any of the practices, and in whatever manner or degree you choose.

Be moving, be healing, be you!
- esther

If you'd like to hear more from me, you can sign up for my newsletter at https://esthermpalmer.com/updates]]>743dailymoves,gentle,mov/ed,movement,yogafalsefullhttps://www.spreaker.com/episode/moved-class-strength-through-holding--56528797
While creating this practice, I was keeping in mind building strength through holding a shape.

Forms and movements offered in this Mov/ed Class
- Cat / cow -> Cat hold
- Plank
- Squat

You can participate in this practice by listening and/or moving. You're welcome to do or not do any of the practices, and in whatever manner or degree you choose.

Be moving, be healing, be you!
- esther

If you'd like to hear more from me, you can sign up for my newsletter at https://esthermpalmer.com/updates]]>https://api.spreaker.com/episode/56528797Mon, 18 Mar 2024 11:00:02 +0000Esther M PalmerWelcome movers! This week's practice is in the same style as my live mov/ed classes in which I use offer forms and movements with some additional information about potential effects a movement might have -- possible stretch or strength effects --...
While creating this practice, I was keeping in mind building strength through holding a shape.

Forms and movements offered in this Mov/ed Class
- Cat / cow -> Cat hold
- Plank
- Squat

You can participate in this practice by listening and/or moving. You're welcome to do or not do any of the practices, and in whatever manner or degree you choose.

Be moving, be healing, be you!
- esther

If you'd like to hear more from me, you can sign up for my newsletter at https://esthermpalmer.com/updates]]>713falsefullhttps://www.spreaker.com/episode/moved-class-staying-with-stretch--56528795
While creating this practice, I was keeping in mind staying with an experience.

Forms and movements offered in this Mov/ed Class
- Seated fold or Reclining ankle to knee
- Legs up
- Windshield wiper / twist

You can participate in this practice by listening and/or moving. You're welcome to do or not do any of the practices, and in whatever manner or degree you choose.

Be moving, be healing, be you!
- esther

If you'd like to hear more from me, you can sign up for my newsletter at https://esthermpalmer.com/updates]]>https://api.spreaker.com/episode/56528795Mon, 04 Mar 2024 12:00:02 +0000Esther M PalmerWelcome movers! This week's practice is in the same style as my live mov/ed classes in which I use offer forms and movements with some additional information about potential effects a movement might have -- possible stretch or strength effects --...
While creating this practice, I was keeping in mind staying with an experience.

Forms and movements offered in this Mov/ed Class
- Seated fold or Reclining ankle to knee
- Legs up
- Windshield wiper / twist

You can participate in this practice by listening and/or moving. You're welcome to do or not do any of the practices, and in whatever manner or degree you choose.

Be moving, be healing, be you!
- esther

If you'd like to hear more from me, you can sign up for my newsletter at https://esthermpalmer.com/updates]]>816dailymoves,gentle,mov/ed,movement,yogafalsefullhttps://www.spreaker.com/episode/moved-class-awareness-through-anatomy--56528799
While creating this practice, I was keeping in mind finding awareness through learning some anatomical facts.

Forms and movements offered in this Mov/ed Class
- Cat / Cow
- Low lunge
- Downdog

You can participate in this practice by listening and/or moving. You're welcome to do or not do any of the practices, and in whatever manner or degree you choose.

Be moving, be healing, be you!
- esther

If you'd like to hear more from me, you can sign up for my newsletter at https://esthermpalmer.com/updates]]>https://api.spreaker.com/episode/56528799Mon, 19 Feb 2024 12:00:02 +0000Esther M PalmerWelcome movers! This week's practice is in the same style as my live mov/ed classes in which I use offer forms and movements with some additional information about potential effects a movement might have -- possible stretch or strength effects --...
While creating this practice, I was keeping in mind finding awareness through learning some anatomical facts.

Forms and movements offered in this Mov/ed Class
- Cat / Cow
- Low lunge
- Downdog

You can participate in this practice by listening and/or moving. You're welcome to do or not do any of the practices, and in whatever manner or degree you choose.

Be moving, be healing, be you!
- esther

If you'd like to hear more from me, you can sign up for my newsletter at https://esthermpalmer.com/updates]]>778dailymoves,gentle,mov/ed,movement,yogafalsefullhttps://www.spreaker.com/episode/moved-class-observing-breathing--56528803
While creating this practice, I was keeping in mind observing breathing.

Forms and movements offered in this Mov/ed Class
- Reclining
- Windshield wiper
- Hip bridge

You can participate in this practice by listening and/or moving. You're welcome to do or not do any of the practices, and in whatever manner or degree you choose.

Be moving, be healing, be you!
- esther

If you'd like to hear more from me, you can sign up for my newsletter at https://esthermpalmer.com/updates]]>https://api.spreaker.com/episode/56528803Mon, 05 Feb 2024 12:00:02 +0000Esther M PalmerWelcome movers! This week's practice is in the same style as my live mov/ed classes in which I use offer forms and movements with some additional information about potential effects a movement might have -- possible stretch or strength effects --...
While creating this practice, I was keeping in mind observing breathing.

Forms and movements offered in this Mov/ed Class
- Reclining
- Windshield wiper
- Hip bridge

You can participate in this practice by listening and/or moving. You're welcome to do or not do any of the practices, and in whatever manner or degree you choose.

Be moving, be healing, be you!
- esther

If you'd like to hear more from me, you can sign up for my newsletter at https://esthermpalmer.com/updates]]>806dailymoves,gentle,mov/ed,movement,yogafalsefullhttps://www.spreaker.com/episode/mov-ed-class-strength-through-repetition--56528796
While creating this practice, I was keeping in building strength through repetition.

Forms and movements offered in this Mov/ed Class
- Sunbreath
- Squat
- Forward lunge

You can participate in this practice by listening and/or moving. You're welcome to do or not do any of the practices, and in whatever manner or degree you choose.

Be moving, be healing, be you!
- esther

If you'd like to hear more from me, you can sign up for my newsletter at https://esthermpalmer.com/updates]]>https://api.spreaker.com/episode/56528796Mon, 22 Jan 2024 12:00:02 +0000Esther M PalmerWelcome movers! This week's practice is in the same style as my live mov/ed classes in which I use offer forms and movements with some additional information about potential effects a movement might have -- possible stretch or strength effects --...
While creating this practice, I was keeping in building strength through repetition.

Forms and movements offered in this Mov/ed Class
- Sunbreath
- Squat
- Forward lunge

You can participate in this practice by listening and/or moving. You're welcome to do or not do any of the practices, and in whatever manner or degree you choose.

Be moving, be healing, be you!
- esther

If you'd like to hear more from me, you can sign up for my newsletter at https://esthermpalmer.com/updates]]>808dailymoves,gentle,mov/ed,movement,yogafalsefullhttps://www.spreaker.com/episode/mov-ed-class-checking-in-with-self--56528802
While creating this practice, I was keeping in mind how we can "check in" with self during movement.

Forms and movements offered in this Mov/ed Class
- Reclining - Legs fold in - Twist

You can participate in this practice by listening and/or moving. You're welcome to do or not do any of the practices, and in whatever manner or degree you choose.

Be moving, be healing, be you!
- esther

If you'd like to hear more from me, you can sign up for my newsletter at https://esthermpalmer.com/updates]]>https://api.spreaker.com/episode/56528802Mon, 08 Jan 2024 12:00:03 +0000Esther M PalmerWelcome movers! This week's practice is in the same style as my live mov/ed classes in which I use offer forms and movements with some additional information about potential effects a movement might have -- possible stretch or strength effects --...
While creating this practice, I was keeping in mind how we can "check in" with self during movement.

Forms and movements offered in this Mov/ed Class
- Reclining - Legs fold in - Twist

You can participate in this practice by listening and/or moving. You're welcome to do or not do any of the practices, and in whatever manner or degree you choose.

Be moving, be healing, be you!
- esther

If you'd like to hear more from me, you can sign up for my newsletter at https://esthermpalmer.com/updates]]>807dailymoves,gentle,mov/ed,movement,yogafalsefullhttps://www.spreaker.com/episode/chair-series-tctsy-7-taking-effective-action--56528800
About the Chair Series
Each episode in this series uses the same sequence of standing forms and movements (listed below) with a different theme or guiding principle. There is an element of progression in the themes offered. That said, it is not necessary to move through the series in sequence. You can choose to engage with any episode on its own or the full series in any order.

Forms and movements offered in this Chair Series
- Feet: point + flex or circle
- Knees: bend + straighten
- Hip rotation: ankle to ankle or ankle to knee
- Torso: twist
- Shoulders: rolls
- Neck: rolls
- Closing

You can participate in this practice by listening and/or moving. You're welcome to do or not do any of the practices, and in whatever manner or degree you choose.

Be moving, be healing, be you!
- esther

If you'd like to hear more from me, you can sign up for my newsletter at https://esthermpalmer.com/updates]]>https://api.spreaker.com/episode/56528800Mon, 27 Nov 2023 12:00:04 +0000Esther M PalmerWelcome movers! This week's moved to heal practice is part seven in a seven-part series of chair-based forms. The theme is taking effective action. About the Chair Series Each episode in this series uses the same sequence of standing forms and...
About the Chair Series
Each episode in this series uses the same sequence of standing forms and movements (listed below) with a different theme or guiding principle. There is an element of progression in the themes offered. That said, it is not necessary to move through the series in sequence. You can choose to engage with any episode on its own or the full series in any order.

Forms and movements offered in this Chair Series
- Feet: point + flex or circle
- Knees: bend + straighten
- Hip rotation: ankle to ankle or ankle to knee
- Torso: twist
- Shoulders: rolls
- Neck: rolls
- Closing

You can participate in this practice by listening and/or moving. You're welcome to do or not do any of the practices, and in whatever manner or degree you choose.

Be moving, be healing, be you!
- esther

If you'd like to hear more from me, you can sign up for my newsletter at https://esthermpalmer.com/updates]]>674movement,tctsy,trauma,trauma-sensitive,yogafalsefullhttps://www.spreaker.com/episode/chair-series-tctsy-6-creating-rhythms--56528807
About the Chair Series
Each episode in this series uses the same sequence of standing forms and movements (listed below) with a different theme or guiding principle. There is an element of progression in the themes offered. That said, it is not necessary to move through the series in sequence. You can choose to engage with any episode on its own or the full series in any order.

Forms and movements offered in this Chair Series
- Feet: point + flex or circle
- Knees: bend + straighten
- Hip rotation: ankle to ankle or ankle to knee
- Torso: twist
- Shoulders: rolls
- Neck: rolls
- Closing

You can participate in this practice by listening and/or moving. You're welcome to do or not do any of the practices, and in whatever manner or degree you choose.

Be moving, be healing, be you!
- esther

If you'd like to hear more from me, you can sign up for my newsletter at https://esthermpalmer.com/updates]]>https://api.spreaker.com/episode/56528807Mon, 13 Nov 2023 12:00:03 +0000Esther M PalmerWelcome movers! This week's moved to heal practice is part six in a seven-part series of chair-based forms. The theme is creating rhythms. About the Chair Series Each episode in this series uses the same sequence of standing forms and movements...
About the Chair Series
Each episode in this series uses the same sequence of standing forms and movements (listed below) with a different theme or guiding principle. There is an element of progression in the themes offered. That said, it is not necessary to move through the series in sequence. You can choose to engage with any episode on its own or the full series in any order.

Forms and movements offered in this Chair Series
- Feet: point + flex or circle
- Knees: bend + straighten
- Hip rotation: ankle to ankle or ankle to knee
- Torso: twist
- Shoulders: rolls
- Neck: rolls
- Closing

You can participate in this practice by listening and/or moving. You're welcome to do or not do any of the practices, and in whatever manner or degree you choose.

Be moving, be healing, be you!
- esther

If you'd like to hear more from me, you can sign up for my newsletter at https://esthermpalmer.com/updates]]>688movement,tctsy,trauma,trauma-sensitive,yogafalsefullhttps://www.spreaker.com/episode/chair-series-tctsy-5-sharing-experience--56528809
About the Chair Series
Each episode in this series uses the same sequence of standing forms and movements (listed below) with a different theme or guiding principle. There is an element of progression in the themes offered. That said, it is not necessary to move through the series in sequence. You can choose to engage with any episode on its own or the full series in any order.

Forms and movements offered in this Chair Series
- Feet: point + flex or circle
- Knees: bend + straighten
- Hip rotation: ankle to ankle or ankle to knee
- Torso: twist
- Shoulders: rolls
- Neck: rolls
- Closing

You can participate in this practice by listening and/or moving. You're welcome to do or not do any of the practices, and in whatever manner or degree you choose.

Be moving, be healing, be you!
- esther

If you'd like to hear more from me, you can sign up for my newsletter at https://esthermpalmer.com/updates]]>https://api.spreaker.com/episode/56528809Mon, 30 Oct 2023 11:00:02 +0000Esther M PalmerWelcome movers! This week's moved to heal practice is part five in a seven-part series of chair-based forms. The theme is noticing breathing. About the Chair Series Each episode in this series uses the same sequence of standing forms and movements...
About the Chair Series
Each episode in this series uses the same sequence of standing forms and movements (listed below) with a different theme or guiding principle. There is an element of progression in the themes offered. That said, it is not necessary to move through the series in sequence. You can choose to engage with any episode on its own or the full series in any order.

Forms and movements offered in this Chair Series
- Feet: point + flex or circle
- Knees: bend + straighten
- Hip rotation: ankle to ankle or ankle to knee
- Torso: twist
- Shoulders: rolls
- Neck: rolls
- Closing

You can participate in this practice by listening and/or moving. You're welcome to do or not do any of the practices, and in whatever manner or degree you choose.

Be moving, be healing, be you!
- esther

If you'd like to hear more from me, you can sign up for my newsletter at https://esthermpalmer.com/updates]]>735movement,tctsy,trauma,trauma-sensitive,yogafalsefullhttps://www.spreaker.com/episode/chair-series-tctsy-4-noticing-breathing--56528808
About the Chair Series
Each episode in this series uses the same sequence of standing forms and movements (listed below) with a different theme or guiding principle. There is an element of progression in the themes offered. That said, it is not necessary to move through the series in sequence. You can choose to engage with any episode on its own or the full series in any order.

Forms and movements offered in this Chair Series
- Feet: point + flex or circle
- Knees: bend + straighten
- Hip rotation: ankle to ankle or ankle to knee
- Torso: twist
- Shoulders: rolls
- Neck: rolls
- Closing

You can participate in this practice by listening and/or moving. You're welcome to do or not do any of the practices, and in whatever manner or degree you choose.

Be moving, be healing, be you!
- esther

If you'd like to hear more from me, you can sign up for my newsletter at https://esthermpalmer.com/updates]]>https://api.spreaker.com/episode/56528808Mon, 16 Oct 2023 11:00:02 +0000Esther M PalmerWelcome movers! This week's moved to heal practice is part four in a seven-part series of chair-based forms. The theme is sharing experience. About the Chair Series Each episode in this series uses the same sequence of standing forms and movements...
About the Chair Series
Each episode in this series uses the same sequence of standing forms and movements (listed below) with a different theme or guiding principle. There is an element of progression in the themes offered. That said, it is not necessary to move through the series in sequence. You can choose to engage with any episode on its own or the full series in any order.

Forms and movements offered in this Chair Series
- Feet: point + flex or circle
- Knees: bend + straighten
- Hip rotation: ankle to ankle or ankle to knee
- Torso: twist
- Shoulders: rolls
- Neck: rolls
- Closing

You can participate in this practice by listening and/or moving. You're welcome to do or not do any of the practices, and in whatever manner or degree you choose.

Be moving, be healing, be you!
- esther

If you'd like to hear more from me, you can sign up for my newsletter at https://esthermpalmer.com/updates]]>715movement,tctsy,trauma,trauma-sensitive,yogafalsefullhttps://www.spreaker.com/episode/chair-series-tctsy-3-choosing-movement--56528806
About the Chair Series
Each episode in this series uses the same sequence of standing forms and movements (listed below) with a different theme or guiding principle. There is an element of progression in the themes offered. That said, it is not necessary to move through the series in sequence. You can choose to engage with any episode on its own or the full series in any order.

Forms and movements offered in this Chair Series
- Feet: point + flex or circle
- Knees: bend + straighten
- Hip rotation: ankle to ankle or ankle to knee
- Torso: twist
- Shoulders: rolls
- Neck: rolls
- Closing

You can participate in this practice by listening and/or moving. You're welcome to do or not do any of the practices, and in whatever manner or degree you choose.

Be moving, be healing, be you!
- esther

If you'd like to hear more from me, you can sign up for my newsletter at https://esthermpalmer.com/updates]]>https://api.spreaker.com/episode/56528806Mon, 02 Oct 2023 11:00:03 +0000Esther M PalmerWelcome movers! This week's moved to heal practice is part three in a seven-part series of chair-based forms. The theme is choosing movement. About the Chair Series Each episode in this series uses the same sequence of standing forms and movements...
About the Chair Series
Each episode in this series uses the same sequence of standing forms and movements (listed below) with a different theme or guiding principle. There is an element of progression in the themes offered. That said, it is not necessary to move through the series in sequence. You can choose to engage with any episode on its own or the full series in any order.

Forms and movements offered in this Chair Series
- Feet: point + flex or circle
- Knees: bend + straighten
- Hip rotation: ankle to ankle or ankle to knee
- Torso: twist
- Shoulders: rolls
- Neck: rolls
- Closing

You can participate in this practice by listening and/or moving. You're welcome to do or not do any of the practices, and in whatever manner or degree you choose.

Be moving, be healing, be you!
- esther

If you'd like to hear more from me, you can sign up for my newsletter at https://esthermpalmer.com/updates]]>628movement,tctsy,trauma,trauma-sensitive,yogafalsefullhttps://www.spreaker.com/episode/chair-series-tctsy-2-present-moment--56528805
About the Chair Series
Each episode in this series uses the same sequence of standing forms and movements (listed below) with a different theme or guiding principle. There is an element of progression in the themes offered. That said, it is not necessary to move through the series in sequence. You can choose to engage with any episode on its own or the full series in any order.

Forms and movements offered in this Chair Series
- Feet: point + flex or circle
- Knees: bend + straighten
- Hip rotation: ankle to ankle or ankle to knee
- Torso: twist
- Shoulders: rolls
- Neck: rolls
- Closing

You can participate in this practice by listening and/or moving. You're welcome to do or not do any of the practices, and in whatever manner or degree you choose.

Be moving, be healing, be you!
- esther

If you'd like to hear more from me, you can sign up for my newsletter at https://esthermpalmer.com/updates]]>https://api.spreaker.com/episode/56528805Mon, 25 Sep 2023 11:00:02 +0000Esther M PalmerWelcome movers! This week's moved to heal practice is part two in a seven-part series of chair-based forms. The theme is present moment experience. About the Chair Series Each episode in this series uses the same sequence of standing forms and...
About the Chair Series
Each episode in this series uses the same sequence of standing forms and movements (listed below) with a different theme or guiding principle. There is an element of progression in the themes offered. That said, it is not necessary to move through the series in sequence. You can choose to engage with any episode on its own or the full series in any order.

Forms and movements offered in this Chair Series
- Feet: point + flex or circle
- Knees: bend + straighten
- Hip rotation: ankle to ankle or ankle to knee
- Torso: twist
- Shoulders: rolls
- Neck: rolls
- Closing

You can participate in this practice by listening and/or moving. You're welcome to do or not do any of the practices, and in whatever manner or degree you choose.

Be moving, be healing, be you!
- esther

If you'd like to hear more from me, you can sign up for my newsletter at https://esthermpalmer.com/updates]]>697movement,tctsy,trauma,trauma-sensitive,yogafalsefullhttps://www.spreaker.com/episode/chair-series-tctsy-1-welcoming-movement--56528794
About the Chair Series
Each episode in this series uses the same sequence of standing forms and movements (listed below) with a different theme or guiding principle. There is an element of progression in the themes offered. That said, it is not necessary to move through the series in sequence. You can choose to engage with any episode on its own or the full series in any order.

Forms and movements offered in this Chair Series
- Feet: point + flex or circle
- Knees: bend + straighten
- Hip rotation: ankle to ankle or ankle to knee
- Torso: twist
- Shoulders: rolls
- Neck: rolls
- Closing

You can participate in this practice by listening and/or moving. You're welcome to do or not do any of the practices, and in whatever manner or degree you choose.

Be moving, be healing, be you!
- esther

If you'd like to hear more from me, you can sign up for my newsletter at https://esthermpalmer.com/updates]]>https://api.spreaker.com/episode/56528794Mon, 11 Sep 2023 11:00:02 +0000Esther M PalmerWelcome movers! This week's moved to heal practice is part one in a seven-part series of chair-based forms. The theme is welcoming movement. About the Chair Series Each episode in this series uses the same sequence of standing forms and movements...
About the Chair Series
Each episode in this series uses the same sequence of standing forms and movements (listed below) with a different theme or guiding principle. There is an element of progression in the themes offered. That said, it is not necessary to move through the series in sequence. You can choose to engage with any episode on its own or the full series in any order.

Forms and movements offered in this Chair Series
- Feet: point + flex or circle
- Knees: bend + straighten
- Hip rotation: ankle to ankle or ankle to knee
- Torso: twist
- Shoulders: rolls
- Neck: rolls
- Closing

You can participate in this practice by listening and/or moving. You're welcome to do or not do any of the practices, and in whatever manner or degree you choose.

Be moving, be healing, be you!
- esther

If you'd like to hear more from me, you can sign up for my newsletter at https://esthermpalmer.com/updates]]>698movement,tctsy,trauma-sensitive,yogafalsefullhttps://www.spreaker.com/episode/7-reclining-tctsy-series-taking-effective-action--52032746
About the Reclining Series
Each episode in this series uses the same sequence of standing forms and movements (listed below) with a different theme or guiding principle. There is an element of progression in the themes offered. That said, it is not necessary to move through the series in sequence. You can choose to engage with any episode on its own or the full series in any order.

Forms and movements offered in this Reclining Series
- Leg fold in
- Leg lift and fold
- Arm lifts
- Knees side to side
- Side-lying
- Closing

You can participate in this practice by listening and/or moving. You're welcome to do or not do any of the practices, and in whatever manner or degree you choose.

Be moving, be healing, be you!
- esther

If you'd like to hear more from me, you can sign up for my newsletter at https://esthermpalmer.com/updates

You can also support the podcast with a donation at https://moved-podcasts.square.site]]>https://api.spreaker.com/episode/52032746Mon, 16 Jan 2023 12:00:02 +0000Esther M PalmerWelcome movers! This week's moved to heal practice is part seven in a seven-part series of reclining forms. The theme is taking effective action. About the Reclining Series Each episode in this series uses the same sequence of standing forms and...
About the Reclining Series
Each episode in this series uses the same sequence of standing forms and movements (listed below) with a different theme or guiding principle. There is an element of progression in the themes offered. That said, it is not necessary to move through the series in sequence. You can choose to engage with any episode on its own or the full series in any order.

Forms and movements offered in this Reclining Series
- Leg fold in
- Leg lift and fold
- Arm lifts
- Knees side to side
- Side-lying
- Closing

You can participate in this practice by listening and/or moving. You're welcome to do or not do any of the practices, and in whatever manner or degree you choose.

Be moving, be healing, be you!
- esther

If you'd like to hear more from me, you can sign up for my newsletter at https://esthermpalmer.com/updates

You can also support the podcast with a donation at https://moved-podcasts.square.site]]>729tctsy,trauma-informed,trauma-sensitive,yogafalsefullhttps://www.spreaker.com/episode/6-reclining-tctsy-series-creating-rhythms--52017605
About the Reclining Series
Each episode in this series uses the same sequence of standing forms and movements (listed below) with a different theme or guiding principle. There is an element of progression in the themes offered. That said, it is not necessary to move through the series in sequence. You can choose to engage with any episode on its own or the full series in any order.

Forms and movements offered in this Reclining Series
- Leg fold in
- Leg lift and fold
- Arm lifts
- Knees side to side
- Side-lying
- Closing

You can participate in this practice by listening and/or moving. You're welcome to do or not do any of the practices, and in whatever manner or degree you choose.

Be moving, be healing, be you!
- esther

If you'd like to hear more from me, you can sign up for my newsletter at https://esthermpalmer.com/updates

You can also support the podcast with a donation at https://moved-podcasts.square.site]]>https://api.spreaker.com/episode/52017605Mon, 09 Jan 2023 12:00:02 +0000Esther M PalmerWelcome movers! This week's moved to heal practice is part six in a seven-part series of reclining forms. The theme is noticing rhythm. About the Reclining Series Each episode in this series uses the same sequence of standing forms and movements...
About the Reclining Series
Each episode in this series uses the same sequence of standing forms and movements (listed below) with a different theme or guiding principle. There is an element of progression in the themes offered. That said, it is not necessary to move through the series in sequence. You can choose to engage with any episode on its own or the full series in any order.

Forms and movements offered in this Reclining Series
- Leg fold in
- Leg lift and fold
- Arm lifts
- Knees side to side
- Side-lying
- Closing

You can participate in this practice by listening and/or moving. You're welcome to do or not do any of the practices, and in whatever manner or degree you choose.

Be moving, be healing, be you!
- esther

If you'd like to hear more from me, you can sign up for my newsletter at https://esthermpalmer.com/updates

You can also support the podcast with a donation at https://moved-podcasts.square.site]]>687tctsy,trauma-informed,trauma-sensitive,yogafalsefullhttps://www.spreaker.com/episode/5-reclining-tctsy-series-sharing-experience--52017607
About the Reclining Series
Each episode in this series uses the same sequence of standing forms and movements (listed below) with a different theme or guiding principle. There is an element of progression in the themes offered. That said, it is not necessary to move through the series in sequence. You can choose to engage with any episode on its own or the full series in any order.

Forms and movements offered in this Reclining Series
- Leg fold in
- Leg lift and fold
- Arm lifts
- Knees side to side
- Side-lying
- Closing

You can participate in this practice by listening and/or moving. You're welcome to do or not do any of the practices, and in whatever manner or degree you choose.

Be moving, be healing, be you!
- esther

If you'd like to hear more from me, you can sign up for my newsletter at https://esthermpalmer.com/updates

You can also support the podcast with a donation at https://moved-podcasts.square.site]]>https://api.spreaker.com/episode/52017607Mon, 02 Jan 2023 12:00:02 +0000Esther M PalmerWelcome movers! This week's moved to heal practice is part five in a seven-part series of reclining forms. The theme is noticing breathing. About the Reclining Series Each episode in this series uses the same sequence of standing forms and...
About the Reclining Series
Each episode in this series uses the same sequence of standing forms and movements (listed below) with a different theme or guiding principle. There is an element of progression in the themes offered. That said, it is not necessary to move through the series in sequence. You can choose to engage with any episode on its own or the full series in any order.

Forms and movements offered in this Reclining Series
- Leg fold in
- Leg lift and fold
- Arm lifts
- Knees side to side
- Side-lying
- Closing

You can participate in this practice by listening and/or moving. You're welcome to do or not do any of the practices, and in whatever manner or degree you choose.

Be moving, be healing, be you!
- esther

If you'd like to hear more from me, you can sign up for my newsletter at https://esthermpalmer.com/updates

You can also support the podcast with a donation at https://moved-podcasts.square.site]]>709tctsy,trauma-informed,trauma-sensitive,yogafalsefullhttps://www.spreaker.com/episode/4-reclining-tctsy-series-noticing-breathing--52017606
About the Reclining Series
Each episode in this series uses the same sequence of standing forms and movements (listed below) with a different theme or guiding principle. There is an element of progression in the themes offered. That said, it is not necessary to move through the series in sequence. You can choose to engage with any episode on its own or the full series in any order.

Forms and movements offered in this Reclining Series
- Leg fold in
- Leg lift and fold
- Arm lifts
- Knees side to side
- Side-lying
- Closing

You can participate in this practice by listening and/or moving. You're welcome to do or not do any of the practices, and in whatever manner or degree you choose.

Be moving, be healing, be you!
- esther

If you'd like to hear more from me, you can sign up for my newsletter at https://esthermpalmer.com/updates

You can also support the podcast with a donation at https://moved-podcasts.square.site]]>https://api.spreaker.com/episode/52017606Mon, 19 Dec 2022 12:00:03 +0000Esther M PalmerWelcome movers! This week's moved to heal practice is part four in a seven-part series of reclining forms. The theme is sharing experience. About the Reclining Series Each episode in this series uses the same sequence of standing forms and...
About the Reclining Series
Each episode in this series uses the same sequence of standing forms and movements (listed below) with a different theme or guiding principle. There is an element of progression in the themes offered. That said, it is not necessary to move through the series in sequence. You can choose to engage with any episode on its own or the full series in any order.

Forms and movements offered in this Reclining Series
- Leg fold in
- Leg lift and fold
- Arm lifts
- Knees side to side
- Side-lying
- Closing

You can participate in this practice by listening and/or moving. You're welcome to do or not do any of the practices, and in whatever manner or degree you choose.

Be moving, be healing, be you!
- esther

If you'd like to hear more from me, you can sign up for my newsletter at https://esthermpalmer.com/updates

You can also support the podcast with a donation at https://moved-podcasts.square.site]]>722tctsy,trauma-informed,trauma-sensitive,yogafalsefullhttps://www.spreaker.com/episode/3-reclining-tctsy-series-choosing-movement--52003028
About the Reclining Series
Each episode in this series uses the same sequence of standing forms and movements (listed below) with a different theme or guiding principle. There is an element of progression in the themes offered. That said, it is not necessary to move through the series in sequence. You can choose to engage with any episode on its own or the full series in any order.

Forms and movements offered in this Reclining Series
- Leg fold in
- Leg lift and fold
- Arm lifts
- Knees side to side
- Side-lying
- Closing

You can participate in this practice by listening and/or moving. You're welcome to do or not do any of the practices, and in whatever manner or degree you choose.

Be moving, be healing, be you!
- esther

If you'd like to hear more from me, you can sign up for my newsletter at https://esthermpalmer.com/updates

You can also support the podcast with a donation at https://moved-podcasts.square.site]]>https://api.spreaker.com/episode/52003028Mon, 12 Dec 2022 12:00:02 +0000Esther M PalmerWelcome movers! This week's moved to heal practice is part three in a seven-part series of reclining forms. The theme is choosing movement. About the Reclining Series Each episode in this series uses the same sequence of standing forms and...
About the Reclining Series
Each episode in this series uses the same sequence of standing forms and movements (listed below) with a different theme or guiding principle. There is an element of progression in the themes offered. That said, it is not necessary to move through the series in sequence. You can choose to engage with any episode on its own or the full series in any order.

Forms and movements offered in this Reclining Series
- Leg fold in
- Leg lift and fold
- Arm lifts
- Knees side to side
- Side-lying
- Closing

You can participate in this practice by listening and/or moving. You're welcome to do or not do any of the practices, and in whatever manner or degree you choose.

Be moving, be healing, be you!
- esther

If you'd like to hear more from me, you can sign up for my newsletter at https://esthermpalmer.com/updates

You can also support the podcast with a donation at https://moved-podcasts.square.site]]>678tctsy,trauma-informed,trauma-sensitive,yogafalsefullhttps://www.spreaker.com/episode/2-reclining-tctsy-series-present-moment--52003027
About the Reclining Series
Each episode in this series uses the same sequence of standing forms and movements (listed below) with a different theme or guiding principle. There is an element of progression in the themes offered. That said, it is not necessary to move through the series in sequence. You can choose to engage with any episode on its own or the full series in any order.

Forms and movements offered in this Reclining Series
- Leg fold in
- Leg lift and fold
- Arm lifts
- Knees side to side
- Side-lying
- Closing

You can participate in this practice by listening and/or moving. You're welcome to do or not do any of the practices, and in whatever manner or degree you choose.

Be moving, be healing, be you!
- esther

If you'd like to hear more from me, you can sign up for my newsletter at https://esthermpalmer.com/updates

You can also support the podcast with a donation at https://moved-podcasts.square.site]]>https://api.spreaker.com/episode/52003027Mon, 05 Dec 2022 12:00:03 +0000Esther M PalmerWelcome movers! This week's moved to heal practice is part two in a seven-part series of reclining forms. The theme is present moment experience. About the Reclining Series Each episode in this series uses the same sequence of standing forms and...
About the Reclining Series
Each episode in this series uses the same sequence of standing forms and movements (listed below) with a different theme or guiding principle. There is an element of progression in the themes offered. That said, it is not necessary to move through the series in sequence. You can choose to engage with any episode on its own or the full series in any order.

Forms and movements offered in this Reclining Series
- Leg fold in
- Leg lift and fold
- Arm lifts
- Knees side to side
- Side-lying
- Closing

You can participate in this practice by listening and/or moving. You're welcome to do or not do any of the practices, and in whatever manner or degree you choose.

Be moving, be healing, be you!
- esther

If you'd like to hear more from me, you can sign up for my newsletter at https://esthermpalmer.com/updates

You can also support the podcast with a donation at https://moved-podcasts.square.site]]>749tctsy,trauma-informed,trauma-sensitive,yogafalsefullhttps://www.spreaker.com/episode/1-reclining-tctsy-series-welcoming-movement--51957023
About the Reclining Series
Each episode in this series uses the same sequence of standing forms and movements (listed below) with a different theme or guiding principle. There is an element of progression in the themes offered. That said, it is not necessary to move through the series in sequence. You can choose to engage with any episode on its own or the full series in any order.

Forms and movements offered in this Reclining Series
- Leg fold in
- Leg lift and fold
- Arm lifts
- Knees side to side
- Side-lying
- Closing

You can participate in this practice by listening and/or moving. You're welcome to do or not do any of the practices, and in whatever manner or degree you choose.

Be moving, be healing, be you!
- esther

If you'd like to hear more from me, you can sign up for my newsletter at https://esthermpalmer.com/updates

You can also support the podcast with a donation at https://moved-podcasts.square.site]]>https://api.spreaker.com/episode/51957023Mon, 28 Nov 2022 12:00:02 +0000Esther M PalmerWelcome movers! This week's moved to heal practice is part one in a seven-part series of reclining forms. The theme is welcoming movement. About the Reclining Series Each episode in this series uses the same sequence of standing forms and...
About the Reclining Series
Each episode in this series uses the same sequence of standing forms and movements (listed below) with a different theme or guiding principle. There is an element of progression in the themes offered. That said, it is not necessary to move through the series in sequence. You can choose to engage with any episode on its own or the full series in any order.

Forms and movements offered in this Reclining Series
- Leg fold in
- Leg lift and fold
- Arm lifts
- Knees side to side
- Side-lying
- Closing

You can participate in this practice by listening and/or moving. You're welcome to do or not do any of the practices, and in whatever manner or degree you choose.

Be moving, be healing, be you!
- esther

If you'd like to hear more from me, you can sign up for my newsletter at https://esthermpalmer.com/updates

You can also support the podcast with a donation at https://moved-podcasts.square.site]]>718tctsy,trauma-conscious,trauma-informed,trauma-sensitive,yogafalsefullhttps://www.spreaker.com/episode/update-november-2022--51804792https://esthermpalmer.com/blog.]]>https://api.spreaker.com/episode/51804792Mon, 07 Nov 2022 12:00:02 +0000Esther M PalmerThis episode includes a quick update for you on what's coming next on Moved to Heal, plus information about a series of guided breathing practices I'm creating and posting at https://esthermpalmer.com/blog.https://esthermpalmer.com/blog.]]>314falsefullhttps://www.spreaker.com/episode/8-on-accepting-myself-just-as-i-am-from-the-standing-series--50766434
Feel free to tune in or pass over as suits you!

Be moving, be healing, be you!
- esther

If you'd like to hear more from me, you can sign up for my newsletter at https://esthermpalmer.com/updates

You can also support the podcast with a donation at https://moved-podcasts.square.site]]>https://api.spreaker.com/episode/50766434Mon, 31 Oct 2022 11:00:02 +0000Esther M PalmerWelcome movers! For this week's moved to heal, I'm not offering a practice. Instead, I am sharing seven thoughts on "accepting myself just as I am" in daily life. These were shared one by one in each of the seven standing series practices, and this...
Feel free to tune in or pass over as suits you!

Be moving, be healing, be you!
- esther

If you'd like to hear more from me, you can sign up for my newsletter at https://esthermpalmer.com/updates

You can also support the podcast with a donation at https://moved-podcasts.square.site]]>1238healing,self-acceptancefalsefullhttps://www.spreaker.com/episode/7-standing-tctsy-series-taking-effective-action--50766433
About the Series
Each episode in this series uses the same sequence of standing forms and movements (listed below) with a different theme or guiding principle. There is an element of progression in the themes offered. That said, it is not necessary to move through the series in sequence. You can choose to engage with any episode on its own or the full series in any order.

Forms and movements offered in this Standing Series
- Sway
- Spiral
- Forward lunge
- Side lunge
- Side lean
- Closing

You can participate in this practice by listening and/or moving. You're welcome to do or not do any of the practices, and in whatever manner or degree you choose.

After the practice, I share one way I try to practice "showing up as I am" OR OTHER PRACTICE in daily life. Feel free to tune in or skip out.

Be moving, be healing, be you!
- esther

If you'd like to hear more from me, you can sign up for my newsletter at https://esthermpalmer.com/updates

You can also support the podcast with a donation at https://moved-podcasts.square.site]]>https://api.spreaker.com/episode/50766433Mon, 24 Oct 2022 11:00:02 +0000Esther M PalmerWelcome movers! This week's moved to heal practice is part seven in a seven-part series of standing forms. The theme is taking effective action. About the Series Each episode in this series uses the same sequence of standing forms and movements...
About the Series
Each episode in this series uses the same sequence of standing forms and movements (listed below) with a different theme or guiding principle. There is an element of progression in the themes offered. That said, it is not necessary to move through the series in sequence. You can choose to engage with any episode on its own or the full series in any order.

Forms and movements offered in this Standing Series
- Sway
- Spiral
- Forward lunge
- Side lunge
- Side lean
- Closing

You can participate in this practice by listening and/or moving. You're welcome to do or not do any of the practices, and in whatever manner or degree you choose.

After the practice, I share one way I try to practice "showing up as I am" OR OTHER PRACTICE in daily life. Feel free to tune in or skip out.

Be moving, be healing, be you!
- esther

If you'd like to hear more from me, you can sign up for my newsletter at https://esthermpalmer.com/updates

You can also support the podcast with a donation at https://moved-podcasts.square.site]]>906healing,tctsy,trauma-sensitive,yogafalsefullhttps://www.spreaker.com/episode/6-standing-tctsy-series-creating-rhythms--49873929
About the Series
Each episode in this series uses the same sequence of standing forms and movements (listed below) with a different theme or guiding principle. There is an element of progression in the themes offered. That said, it is not necessary to move through the series in sequence. You can choose to engage with any episode on its own or the full series in any order.

Forms and movements offered in this Standing Series
- Sway
- Spiral
- Forward lunge
- Side lunge
- Side lean
- Closing

You can participate in this practice by listening and/or moving. You're welcome to do or not do any of the practices, and in whatever manner or degree you choose.

After the practice, I share one way I try to practice accepting myself just as I am in daily life. Feel free to tune in or skip out.

Be moving, be healing, be you!
- esther

If you'd like to hear more from me, you can sign up for my newsletter at https://esthermpalmer.com/updates

You can also support the podcast with a donation at https://moved-podcasts.square.site]]>https://api.spreaker.com/episode/49873929Mon, 17 Oct 2022 11:00:02 +0000Esther M PalmerWelcome movers! This week's moved to heal practice is part six in a seven-part series of standing forms. The theme is creating rhythms. About the Series Each episode in this series uses the same sequence of standing forms and movements (listed...
About the Series
Each episode in this series uses the same sequence of standing forms and movements (listed below) with a different theme or guiding principle. There is an element of progression in the themes offered. That said, it is not necessary to move through the series in sequence. You can choose to engage with any episode on its own or the full series in any order.

Forms and movements offered in this Standing Series
- Sway
- Spiral
- Forward lunge
- Side lunge
- Side lean
- Closing

You can participate in this practice by listening and/or moving. You're welcome to do or not do any of the practices, and in whatever manner or degree you choose.

After the practice, I share one way I try to practice accepting myself just as I am in daily life. Feel free to tune in or skip out.

Be moving, be healing, be you!
- esther

If you'd like to hear more from me, you can sign up for my newsletter at https://esthermpalmer.com/updates

You can also support the podcast with a donation at https://moved-podcasts.square.site]]>923healing,tctsy,trauma-sensitive,yogafalsefullhttps://www.spreaker.com/episode/5-standing-tctsy-series-noticing-breathing--49873928
About the Series
Each episode in this series uses the same sequence of standing forms and movements (listed below) with a different theme or guiding principle. There is an element of progression in the themes offered. That said, it is not necessary to move through the series in sequence. You can choose to engage with any episode on its own or the full series in any order.

Forms and movements offered in this Standing Series
- Sway
- Spiral
- Forward lunge
- Side lunge
- Side lean
- Closing

You can participate in this practice by listening and/or moving. You're welcome to do or not do any of the practices, and in whatever manner or degree you choose.

After the practice, I share one way I try to practice accepting myself just as I am in daily life. Feel free to tune in or skip out.

Be moving, be healing, be you!
- esther

If you'd like to hear more from me, you can sign up for my newsletter at https://esthermpalmer.com/updates

You can also support the podcast with a donation at https://moved-podcasts.square.site]]>https://api.spreaker.com/episode/49873928Mon, 10 Oct 2022 11:00:01 +0000Esther M PalmerWelcome movers! This week's moved to heal practice is part five in a seven-part series of standing forms. The theme is noticing breathing. About the Series Each episode in this series uses the same sequence of standing forms and movements (listed...
About the Series
Each episode in this series uses the same sequence of standing forms and movements (listed below) with a different theme or guiding principle. There is an element of progression in the themes offered. That said, it is not necessary to move through the series in sequence. You can choose to engage with any episode on its own or the full series in any order.

Forms and movements offered in this Standing Series
- Sway
- Spiral
- Forward lunge
- Side lunge
- Side lean
- Closing

You can participate in this practice by listening and/or moving. You're welcome to do or not do any of the practices, and in whatever manner or degree you choose.

After the practice, I share one way I try to practice accepting myself just as I am in daily life. Feel free to tune in or skip out.

Be moving, be healing, be you!
- esther

If you'd like to hear more from me, you can sign up for my newsletter at https://esthermpalmer.com/updates

You can also support the podcast with a donation at https://moved-podcasts.square.site]]>932healing,tctsy,trauma-sensitive,yogafalsefullhttps://www.spreaker.com/episode/4-standing-tctsy-series-sharing-experience--49784874
About the Series
Each episode in this series uses the same sequence of standing forms and movements (listed below) with a different theme or guiding principle. There is an element of progression in the themes offered. That said, it is not necessary to move through the series in sequence. You can choose to engage with any episode on its own or the full series in any order.

Forms and movements offered in this Standing Series
- Sway
- Spiral
- Forward lunge
- Side lunge
- Side lean
- Closing

You can participate in this practice by listening and/or moving. You're welcome to do or not do any of the practices, and in whatever manner or degree you choose.

After the practice, I share one way I try to practice accepting myself just as I am in daily life. Feel free to tune in or skip out.

Be moving, be healing, be you!
- esther

If you'd like to hear more from me, you can sign up for my newsletter at https://esthermpalmer.com/updates

You can also support the podcast with a donation at https://moved-podcasts.square.site]]>https://api.spreaker.com/episode/49784874Mon, 03 Oct 2022 11:00:02 +0000Esther M PalmerWelcome movers! This week's moved to heal practice is part four in a seven-part series of standing forms. The theme is sharing experience. About the Series Each episode in this series uses the same sequence of standing forms and movements (listed...
About the Series
Each episode in this series uses the same sequence of standing forms and movements (listed below) with a different theme or guiding principle. There is an element of progression in the themes offered. That said, it is not necessary to move through the series in sequence. You can choose to engage with any episode on its own or the full series in any order.

Forms and movements offered in this Standing Series
- Sway
- Spiral
- Forward lunge
- Side lunge
- Side lean
- Closing

You can participate in this practice by listening and/or moving. You're welcome to do or not do any of the practices, and in whatever manner or degree you choose.

After the practice, I share one way I try to practice accepting myself just as I am in daily life. Feel free to tune in or skip out.

Be moving, be healing, be you!
- esther

If you'd like to hear more from me, you can sign up for my newsletter at https://esthermpalmer.com/updates

You can also support the podcast with a donation at https://moved-podcasts.square.site]]>922healing,tctsy,trauma-sensitive,yogafalsefullhttps://www.spreaker.com/episode/3-standing-tctsy-series-choosing-movement--49784875
About the Series
Each episode in this series uses the same sequence of standing forms and movements (listed below) with a different theme or guiding principle. There is an element of progression in the themes offered. That said, it is not necessary to move through the series in sequence. You can choose to engage with any episode on its own or the full series in any order.

Forms and movements offered in this Standing Series
- Sway
- Spiral
- Forward lunge
- Side lunge
- Side lean
- Closing

You can participate in this practice by listening and/or moving. You're welcome to do or not do any of the practices, and in whatever manner or degree you choose.

After the practice, I share one way I try to practice accepting myself just as I am in daily life. Feel free to tune in or skip out.

Be moving, be healing, be you!
- esther

If you'd like to hear more from me, you can sign up for my newsletter at https://esthermpalmer.com/updates

You can also support the podcast with a donation at https://moved-podcasts.square.site]]>https://api.spreaker.com/episode/49784875Mon, 26 Sep 2022 11:00:02 +0000Esther M PalmerWelcome movers! This week's moved to heal practice is part three in a seven-part series of standing forms. The theme is choosing movement. About the Series Each episode in this series uses the same sequence of standing forms and movements (listed...
About the Series
Each episode in this series uses the same sequence of standing forms and movements (listed below) with a different theme or guiding principle. There is an element of progression in the themes offered. That said, it is not necessary to move through the series in sequence. You can choose to engage with any episode on its own or the full series in any order.

Forms and movements offered in this Standing Series
- Sway
- Spiral
- Forward lunge
- Side lunge
- Side lean
- Closing

You can participate in this practice by listening and/or moving. You're welcome to do or not do any of the practices, and in whatever manner or degree you choose.

After the practice, I share one way I try to practice accepting myself just as I am in daily life. Feel free to tune in or skip out.

Be moving, be healing, be you!
- esther

If you'd like to hear more from me, you can sign up for my newsletter at https://esthermpalmer.com/updates

You can also support the podcast with a donation at https://moved-podcasts.square.site]]>916healing,tctsy,trauma-sensitive,yogafalsefullhttps://www.spreaker.com/episode/2-standing-tctsy-series-present-moment--49784873
About the Series
Each episode in this series uses the same sequence of standing forms and movements (listed below) with a different theme or guiding principle. There is an element of progression in the themes offered. That said, it is not necessary to move through the series in sequence. You can choose to engage with any episode on its own or the full series in any order.

Forms and movements offered in this Standing Series
- Sway
- Spiral
- Forward lunge
- Side lunge
- Side lean
- Closing

You can participate in this practice by listening and/or moving. You're welcome to do or not do any of the practices, and in whatever manner or degree you choose.

After the practice, I share one way I try to practice accepting myself as I am in daily life. Feel free to tune in or skip out.

Be moving, be healing, be you!
- esther

If you'd like to hear more from me, you can sign up for my newsletter at https://esthermpalmer.com/updates

You can also support the podcast with a donation at https://moved-podcasts.square.site]]>https://api.spreaker.com/episode/49784873Mon, 19 Sep 2022 11:00:02 +0000Esther M PalmerWelcome movers! This week's moved to heal practice is part two in a seven-part series of standing forms. The theme is present moment experience. About the Series Each episode in this series uses the same sequence of standing forms and movements...
About the Series
Each episode in this series uses the same sequence of standing forms and movements (listed below) with a different theme or guiding principle. There is an element of progression in the themes offered. That said, it is not necessary to move through the series in sequence. You can choose to engage with any episode on its own or the full series in any order.

Forms and movements offered in this Standing Series
- Sway
- Spiral
- Forward lunge
- Side lunge
- Side lean
- Closing

You can participate in this practice by listening and/or moving. You're welcome to do or not do any of the practices, and in whatever manner or degree you choose.

After the practice, I share one way I try to practice accepting myself as I am in daily life. Feel free to tune in or skip out.

Be moving, be healing, be you!
- esther

If you'd like to hear more from me, you can sign up for my newsletter at https://esthermpalmer.com/updates

You can also support the podcast with a donation at https://moved-podcasts.square.site]]>1009tctsy,trauma-sensitive,yogafalsefullhttps://www.spreaker.com/episode/1-standing-tctsy-series-welcoming-movement--49784872
About the Series
Each episode in this series uses the same sequence of standing forms and movements (listed below) with a different theme or guiding principle. There is an element of progression in the themes offered. That said, it is not necessary to move through the series in sequence. You can choose to engage with any episode on its own or the full series in any order.

Forms and movements offered in this Standing Series
- Sway
- Spiral
- Forward lunge
- Side lunge
- Side lean
- Closing

You can participate in this practice by listening and/or moving. You're welcome to do or not do any of the practices, and in whatever manner or degree you choose.

After the practice, I share one way I try to practice "accepting myself just as I am." Feel free to tune in or skip out.

Be moving, be healing, be you!
- esther

If you'd like to hear more from me, you can sign up for my newsletter at https://esthermpalmer.com/updates

You can also support the podcast with a donation at https://moved-podcasts.square.site]]>https://api.spreaker.com/episode/49784872Mon, 12 Sep 2022 11:00:02 +0000Esther M PalmerWelcome movers! This episode begins a new seven-part series of TCTSY practices (trauma-sensitive movement) on the Moved to Heal podcast. All forms in this series are offered from a standing base. The theme of this session is welcoming movement....
About the Series
Each episode in this series uses the same sequence of standing forms and movements (listed below) with a different theme or guiding principle. There is an element of progression in the themes offered. That said, it is not necessary to move through the series in sequence. You can choose to engage with any episode on its own or the full series in any order.

Forms and movements offered in this Standing Series
- Sway
- Spiral
- Forward lunge
- Side lunge
- Side lean
- Closing

You can participate in this practice by listening and/or moving. You're welcome to do or not do any of the practices, and in whatever manner or degree you choose.

After the practice, I share one way I try to practice "accepting myself just as I am." Feel free to tune in or skip out.

Be moving, be healing, be you!
- esther

If you'd like to hear more from me, you can sign up for my newsletter at https://esthermpalmer.com/updates

You can also support the podcast with a donation at https://moved-podcasts.square.site]]>905healing,tctsy,trauma-sensitive,yogafalsefullhttps://www.spreaker.com/episode/8-on-showing-up-just-as-i-am-from-the-seated-series--49615392
Feel free to tune in or pass over as suits you!]]>https://api.spreaker.com/episode/49615392Mon, 20 Jun 2022 10:00:02 +0000Esther M PalmerFor this week's moved to heal, I'm not offering a practice. Instead, I am sharing seven thoughts on "showing up as I am" in daily life. These were shared one by one in each of the seven seated series practices, and this episode brings them all...
Feel free to tune in or pass over as suits you!]]>1192healingfalsefullhttps://www.spreaker.com/episode/7-seated-tctsy-series-taking-effective-action--49615390
About the Seated Series
Each episode in this series uses the same sequence of forms and movements (listed below) with a different theme or guiding principle. There is an element of progression in the themes offered. That said, it is not necessary to move through the series in sequence. You can choose to engage with any episode on its own or the full series in any order.

Forms and movements offered in this Seated Series
- Side to side
- Twist
- Forward fold
- Lifting/lowering arms
- Opening/closing arms
- Neck rolls
- Closing

You can participate in this practice by listening and/or moving. You're welcome to do or not do any of the practices, and in whatever manner or degree you choose.

After the practice, I share one way I try to practice "showing up as I am" in daily life. Feel free to tune in or skip out.

Be moving, be healing, be you!
- esther

If you'd like to hear more from me, you can sign up for my newsletter at https://esthermpalmer.com/updates

You can also support the podcast with a donation at https://moved-podcasts.square.site]]>https://api.spreaker.com/episode/49615390Mon, 13 Jun 2022 10:00:02 +0000Esther M PalmerWelcome movers! This week's moved to heal practice is part seven in a seven-part series of seated forms. The theme is taking effective action. About the Seated Series Each episode in this series uses the same sequence of forms and movements...
About the Seated Series
Each episode in this series uses the same sequence of forms and movements (listed below) with a different theme or guiding principle. There is an element of progression in the themes offered. That said, it is not necessary to move through the series in sequence. You can choose to engage with any episode on its own or the full series in any order.

Forms and movements offered in this Seated Series
- Side to side
- Twist
- Forward fold
- Lifting/lowering arms
- Opening/closing arms
- Neck rolls
- Closing

You can participate in this practice by listening and/or moving. You're welcome to do or not do any of the practices, and in whatever manner or degree you choose.

After the practice, I share one way I try to practice "showing up as I am" in daily life. Feel free to tune in or skip out.

Be moving, be healing, be you!
- esther

If you'd like to hear more from me, you can sign up for my newsletter at https://esthermpalmer.com/updates

You can also support the podcast with a donation at https://moved-podcasts.square.site]]>898healing,movement,tctsy,trauma-sensitivefalsefullhttps://www.spreaker.com/episode/6-seated-tctsy-series-noticing-rhythms--49615161
About the Seated Series
Each episode in this series uses the same sequence of forms and movements (listed below) with a different theme or guiding principle. There is an element of progression in the themes offered. That said, it is not necessary to move through the series in sequence. You can choose to engage with any episode on its own or the full series in any order.

Forms and movements offered in this Seated Series
- Side to side
- Twist
- Forward fold
- Lifting/lowering arms
- Opening/closing arms
- Neck rolls
- Closing

You can participate in this practice by listening and/or moving. You're welcome to do or not do any of the practices, and in whatever manner or degree you choose.

After the practice, I share one way I try to practice "showing up as I am" in daily life. Feel free to tune in or skip out.

Be moving, be healing, be you!
- esther

If you'd like to hear more from me, you can sign up for my newsletter at https://esthermpalmer.com/updates

You can also support the podcast with a donation at https://moved-podcasts.square.site]]>https://api.spreaker.com/episode/49615161Mon, 06 Jun 2022 10:00:01 +0000Esther M PalmerWelcome movers! This week's moved to heal practice is part six in a seven-part series of seated forms. The theme is noticing rhythms. About the Seated Series Each episode in this series uses the same sequence of forms and movements (listed below)...
About the Seated Series
Each episode in this series uses the same sequence of forms and movements (listed below) with a different theme or guiding principle. There is an element of progression in the themes offered. That said, it is not necessary to move through the series in sequence. You can choose to engage with any episode on its own or the full series in any order.

Forms and movements offered in this Seated Series
- Side to side
- Twist
- Forward fold
- Lifting/lowering arms
- Opening/closing arms
- Neck rolls
- Closing

You can participate in this practice by listening and/or moving. You're welcome to do or not do any of the practices, and in whatever manner or degree you choose.

After the practice, I share one way I try to practice "showing up as I am" in daily life. Feel free to tune in or skip out.

Be moving, be healing, be you!
- esther

If you'd like to hear more from me, you can sign up for my newsletter at https://esthermpalmer.com/updates

You can also support the podcast with a donation at https://moved-podcasts.square.site]]>909healing,movement,tctsy,trauma-sensitivefalsefullhttps://www.spreaker.com/episode/5-seated-tctsy-series-noticing-breathing--49593882
About the Seated Series
Each episode in this series uses the same sequence of forms and movements (listed below) with a different theme or guiding principle. There is an element of progression in the themes offered. That said, it is not necessary to move through the series in sequence. You can choose to engage with any episode on its own or the full series in any order.

Forms and movements offered in this Seated Series
- Side to side
- Twist
- Forward fold
- Lifting/lowering arms
- Opening/closing arms
- Neck rolls
- Closing

You can participate in this practice by listening and/or moving. You're welcome to do or not do any of the practices, and in whatever manner or degree you choose.

Be moving, be healing, be you!
- esther

If you'd like to hear more from me, you can sign up for my newsletter at https://esthermpalmer.com/updates

You can also support the podcast with a donation at https://moved-podcasts.square.site]]>https://api.spreaker.com/episode/49593882Mon, 30 May 2022 10:00:02 +0000Esther M PalmerWelcome movers! This week's moved to heal practice is part five in a seven-part series of seated forms. The theme is noticing breathing. About the Seated Series Each episode in this series uses the same sequence of forms and movements (listed...
About the Seated Series
Each episode in this series uses the same sequence of forms and movements (listed below) with a different theme or guiding principle. There is an element of progression in the themes offered. That said, it is not necessary to move through the series in sequence. You can choose to engage with any episode on its own or the full series in any order.

Forms and movements offered in this Seated Series
- Side to side
- Twist
- Forward fold
- Lifting/lowering arms
- Opening/closing arms
- Neck rolls
- Closing

You can participate in this practice by listening and/or moving. You're welcome to do or not do any of the practices, and in whatever manner or degree you choose.

Be moving, be healing, be you!
- esther

If you'd like to hear more from me, you can sign up for my newsletter at https://esthermpalmer.com/updates

You can also support the podcast with a donation at https://moved-podcasts.square.site]]>917healing,movement,tctsy,trauma-sensitivefalsefullhttps://www.spreaker.com/episode/4-seated-tctsy-series-sharing-experience--49580863
About the Seated Series
Each episode in this series uses the same sequence of forms and movements (listed below) with a different theme or guiding principle. There is an element of progression in the themes offered. That said, it is not necessary to move through the series in sequence. You can choose to engage with any episode on its own or the full series in any order.

Forms and movements offered in this Seated Series
- Side to side
- Twist
- Forward fold
- Lifting/lowering arms
- Opening/closing arms
- Neck rolls
- Closing

You can participate in this practice by listening and/or moving. You're welcome to do or not do any of the practices, and in whatever manner or degree you choose.

Be moving, be healing, be you!
- esther

If you'd like to hear more from me, you can sign up for my newsletter at https://esthermpalmer.com/updates

You can also support the podcast with a donation at https://moved-podcasts.square.site]]>https://api.spreaker.com/episode/49580863Mon, 23 May 2022 10:00:02 +0000Esther M PalmerWelcome movers! This week's moved to heal practice is part four in a seven-part series of seated forms. The theme is sharing experience. About the Seated Series Each episode in this series uses the same sequence of forms and movements (listed...
About the Seated Series
Each episode in this series uses the same sequence of forms and movements (listed below) with a different theme or guiding principle. There is an element of progression in the themes offered. That said, it is not necessary to move through the series in sequence. You can choose to engage with any episode on its own or the full series in any order.

Forms and movements offered in this Seated Series
- Side to side
- Twist
- Forward fold
- Lifting/lowering arms
- Opening/closing arms
- Neck rolls
- Closing

You can participate in this practice by listening and/or moving. You're welcome to do or not do any of the practices, and in whatever manner or degree you choose.

Be moving, be healing, be you!
- esther

If you'd like to hear more from me, you can sign up for my newsletter at https://esthermpalmer.com/updates

You can also support the podcast with a donation at https://moved-podcasts.square.site]]>922healing,movement,tctsy,trauma-sensitivefalsefullhttps://www.spreaker.com/episode/3-seated-tctsy-series-choosing-movement--49567803
About the Seated Series
Each episode in this series uses the same sequence of forms and movements (listed below) with a different theme or guiding principle. There is an element of progression in the themes offered. That said, it is not necessary to move through the series in sequence. You can choose to engage with any episode on its own or the full series in any order.

Forms and movements offered in this Seated Series
- Side to side
- Twist
- Forward fold
- Lifting/lowering arms
- Opening/closing arms
- Neck rolls
- Closing

You can participate in this practice by listening and/or moving. You're welcome to do or not do any of the practices, and in whatever manner or degree you choose.

Be moving, be healing, be you!
- esther

If you'd like to hear more from me, you can sign up for my newsletter at https://esthermpalmer.com/updates

You can also support the podcast with a donation at https://moved-podcasts.square.site]]>https://api.spreaker.com/episode/49567803Mon, 16 May 2022 10:00:02 +0000Esther M PalmerWelcome movers! This week's moved to heal practice is part three in a seven-part series of seated forms. The theme is practicing making choices. About the Seated Series Each episode in this series uses the same sequence of forms and movements...
About the Seated Series
Each episode in this series uses the same sequence of forms and movements (listed below) with a different theme or guiding principle. There is an element of progression in the themes offered. That said, it is not necessary to move through the series in sequence. You can choose to engage with any episode on its own or the full series in any order.

Forms and movements offered in this Seated Series
- Side to side
- Twist
- Forward fold
- Lifting/lowering arms
- Opening/closing arms
- Neck rolls
- Closing

You can participate in this practice by listening and/or moving. You're welcome to do or not do any of the practices, and in whatever manner or degree you choose.

Be moving, be healing, be you!
- esther

If you'd like to hear more from me, you can sign up for my newsletter at https://esthermpalmer.com/updates

You can also support the podcast with a donation at https://moved-podcasts.square.site]]>979healing,movement,tctsy,trauma-sensitive,yogafalsefullhttps://www.spreaker.com/episode/2-seated-tctsy-series-present-moment--49555935
About the Seated Series
Each episode in this series uses the same sequence of forms and movements (listed below) with a different theme or guiding principle. There is an element of progression in the themes offered. That said, it is not necessary to move through the series in sequence. You can choose to engage with any episode on its own or the full series in any order.

Forms and movements offered in this Seated Series
- Side to side
- Twist
- Forward fold
- Lifting/lowering arms
- Opening/closing arms
- Neck rolls
- Closing

You can participate in this practice by listening and/or moving. You're welcome to do or not do any of the practices, and in whatever manner or degree you choose.

After the practice, I share one way I try to practice "showing up as I am" in daily life. Feel free to tune in or skip out.

Be moving, be healing, be you!
- esther

If you'd like to hear more from me, you can sign up for my newsletter at https://esthermpalmer.com/updates

You can also support the podcast with a donation at https://moved-podcasts.square.site]]>https://api.spreaker.com/episode/49555935Mon, 09 May 2022 10:00:03 +0000Esther M PalmerWelcome movers! This week's moved to heal practice is part two in a seven-part series of seated forms. The theme is present moment experience. About the Seated Series Each episode in this series uses the same sequence of forms and movements...
About the Seated Series
Each episode in this series uses the same sequence of forms and movements (listed below) with a different theme or guiding principle. There is an element of progression in the themes offered. That said, it is not necessary to move through the series in sequence. You can choose to engage with any episode on its own or the full series in any order.

Forms and movements offered in this Seated Series
- Side to side
- Twist
- Forward fold
- Lifting/lowering arms
- Opening/closing arms
- Neck rolls
- Closing

You can participate in this practice by listening and/or moving. You're welcome to do or not do any of the practices, and in whatever manner or degree you choose.

After the practice, I share one way I try to practice "showing up as I am" in daily life. Feel free to tune in or skip out.

Be moving, be healing, be you!
- esther

If you'd like to hear more from me, you can sign up for my newsletter at https://esthermpalmer.com/updates

You can also support the podcast with a donation at https://moved-podcasts.square.site]]>905healing,movement,tctsy,trauma-sensitive,yogafalsefullhttps://www.spreaker.com/episode/1-seated-tctsy-series-welcoming-movement--49539080
About the Seated Series
Each episode in this series uses the same sequence of forms and movements (listed below) with a different theme or guiding principle. There is an element of progression in the themes offered. That said, it is not necessary to move through the series in sequence. You can choose to engage with any episode on its own or the full series in any order.

Forms and movements offered in this Seated Series
- Side to side
- Twist
- Forward fold
- Lifting/lowering arms
- Opening/closing arms
- Neck rolls
- Closing

You can participate in this practice by listening and/or moving. You're welcome to do or not do any of the practices, and in whatever manner or degree you choose.

After the practice, I share one way I try to practice "showing up as I am" in daily life. Feel free to tune in or skip out.

Be moving, be healing, be you!
- esther

If you'd like to hear more from me, you can sign up for my newsletter at https://esthermpalmer.com/updates

You can also support the podcast with a donation at https://moved-podcasts.square.site]]>https://api.spreaker.com/episode/49539080Mon, 02 May 2022 10:00:02 +0000Esther M PalmerWelcome movers! This week's moved to heal practice is part one in a seven-part series of seated forms. The theme is welcoming movement. About the Seated Series Each episode in this series uses the same sequence of forms and movements (listed...
About the Seated Series
Each episode in this series uses the same sequence of forms and movements (listed below) with a different theme or guiding principle. There is an element of progression in the themes offered. That said, it is not necessary to move through the series in sequence. You can choose to engage with any episode on its own or the full series in any order.

Forms and movements offered in this Seated Series
- Side to side
- Twist
- Forward fold
- Lifting/lowering arms
- Opening/closing arms
- Neck rolls
- Closing

You can participate in this practice by listening and/or moving. You're welcome to do or not do any of the practices, and in whatever manner or degree you choose.

After the practice, I share one way I try to practice "showing up as I am" in daily life. Feel free to tune in or skip out.

Be moving, be healing, be you!
- esther

If you'd like to hear more from me, you can sign up for my newsletter at https://esthermpalmer.com/updates

You can also support the podcast with a donation at https://moved-podcasts.square.site]]>863healing,movement,tctsy,trauma-sensitive,yogafalsefullhttps://www.spreaker.com/episode/movement-for-healing-and-resilience--49539078
If you find an inside look into your movement practices interesting, enjoy!

Be moving, be you!
Esther

If you'd like to hear more from me, consider signing up for my newsletter at https://esthermpalmer.com
You can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site]]>https://api.spreaker.com/episode/49539078Mon, 25 Apr 2022 10:00:02 +0000Esther M PalmerToday I'm sharing a little bit about the approach behind the trauma-sensitive yoga practices that I offer on this podcast. I also refer to them as movement for healing and resilience, hence the episode title :) If you find an inside look into your...
If you find an inside look into your movement practices interesting, enjoy!

Be moving, be you!
Esther

If you'd like to hear more from me, consider signing up for my newsletter at https://esthermpalmer.com
You can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site]]>510movement,tctsy,trauma-sensitive,yogafalsefullhttps://www.spreaker.com/episode/practice-episodes-return-may-2--49385394
https://esthermpalmer.com/moved-to-heal]]>https://api.spreaker.com/episode/49385394Mon, 11 Apr 2022 10:00:06 +0000Esther M PalmerPractice episodes return Monday, May 2 with an updated format. If you enjoy learning about the what and why behind the practices on Moved to Heal, tune in next week for more on that side of things! - Esther https://esthermpalmer.com/moved-to-heal
https://esthermpalmer.com/moved-to-heal]]>86falsefullhttps://www.spreaker.com/episode/podcast-update-for-2022--48430490https://api.spreaker.com/episode/48430490Mon, 24 Jan 2022 22:06:19 +0000Esther M PalmerNew episodes will return in the Spring (a new series of episodes in the works!)76falsefullhttps://www.spreaker.com/episode/mixed-forms-tsy-practice-for-the-week-of-dec-27--47180232https://esthermpalmer.com/library

The forms + movements offered in this episode:
- standing
- side lunge
- kneeling eagle arms
- seated side bend
- kneeling backbend
- seated or reclining rest

While you listen to the episode, you can do or not do any of the practices, and in whatever manner or degree you choose.

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/updates
You can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site]]>https://api.spreaker.com/episode/47180232Mon, 27 Dec 2021 12:00:02 +0000Esther M PalmerIn this TSY practice episode of Moved to Heal, I offer standing, kneeling, and seated movements. If you want to see some of the forms, you can search by title at https://esthermpalmer.com/library The forms + movements offered in this episode: -...https://esthermpalmer.com/library

The forms + movements offered in this episode:
- standing
- side lunge
- kneeling eagle arms
- seated side bend
- kneeling backbend
- seated or reclining rest

While you listen to the episode, you can do or not do any of the practices, and in whatever manner or degree you choose.

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/updates
You can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site]]>1414trauma-sensitive,tsy,yogafalsefullhttps://www.spreaker.com/episode/mini-moves-standing-connections--47289529
Forms + Movements
- Sunbreaths
- Forward Lunge stance (aka Warrior 1) with fold and lift
- Standing arm hug (or Eagle arms)
- Standing pause

Some of the forms may be pictured in my yoga forms library at https://esthermpalmer.com/library

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 at https://esthermpalmer.com/moved-to-heal

Be moving, be true, be you!
- esther

If you'd like to hear more from me, consider signing up for the Moved to Heal newsletter at https://esthermpalmer.com/updates
You can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site]]>https://api.spreaker.com/episode/47289529Mon, 20 Dec 2021 11:00:02 +0000Esther M PalmerIn this Mini Moves episode of Moved to Heal, I offer a quick standing sequence of sunbreaths and warrior 1. It might be an energizing or "grounding" practice, depending on your preferences and where you're at today. If you want a longer or more...
Forms + Movements
- Sunbreaths
- Forward Lunge stance (aka Warrior 1) with fold and lift
- Standing arm hug (or Eagle arms)
- Standing pause

Some of the forms may be pictured in my yoga forms library at https://esthermpalmer.com/library

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 at https://esthermpalmer.com/moved-to-heal

Be moving, be true, be you!
- esther

If you'd like to hear more from me, consider signing up for the Moved to Heal newsletter at https://esthermpalmer.com/updates
You can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site]]>828sunbreath,yogafalsefullhttps://www.spreaker.com/episode/counted-breathing-tsy-practice-for-the-week-of-dec-13--47180231
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 the Moved to Heal newsletter at https://esthermpalmer.com/updates

You can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site]]>https://api.spreaker.com/episode/47180231Mon, 13 Dec 2021 12:00:02 +0000Esther M PalmerIn this TSY breathing practice episode of Moved to Heal, I offer the option of using a count to pay attention to your inhale and exhale. You can do this while reclining, seated, standing, walking, or in any way you choose. Integration suggestion...
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 the Moved to Heal newsletter at https://esthermpalmer.com/updates

You can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site]]>726breathing,trauma-sensitive,tsy,yogafalsefullhttps://www.spreaker.com/episode/mini-moves-side-body-moves--47289519
I hope you'll use it however it suits you!

Forms + Movements
- Cat / cow
- Thread the needle
- Side plank
- Childs form
- Downward Dog
- Seated or standing pause

Some of the forms may be pictured in my yoga forms library at https://esthermpalmer.com/library

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 at https://esthermpalmer.com/moved-to-heal

Be moving, be true, be you!
- esther

If you'd like to hear more from me, consider signing up for the Moved to Heal newsletter at https://esthermpalmer.com/updates
You can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site]]>https://api.spreaker.com/episode/47289519Mon, 06 Dec 2021 11:00:02 +0000Esther M PalmerIn this Mini Moves episode of Moved to Heal, I put together some hands and knees movements that emphasize the side body (really, the whole torso) and move towards a seated or standing finish so that you can move on to the next thing from the...
I hope you'll use it however it suits you!

Forms + Movements
- Cat / cow
- Thread the needle
- Side plank
- Childs form
- Downward Dog
- Seated or standing pause

Some of the forms may be pictured in my yoga forms library at https://esthermpalmer.com/library

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 at https://esthermpalmer.com/moved-to-heal

Be moving, be true, be you!
- esther

If you'd like to hear more from me, consider signing up for the Moved to Heal newsletter at https://esthermpalmer.com/updates
You can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site]]>1078side-body,side-stretch,yogafalsefullhttps://www.spreaker.com/episode/prone-forms-tsy-practice-for-the-week-of-nov-22--47180230
The movements offered in this episode:
- belly rest
- leg lifts
- arm lifts (A, T, Y)
- belly breathing
- press up to hands and knees + lower down to the floor
- child's or seated rest

While you listen to the episode, you can do or not do any of the practices, and in whatever manner or degree you choose.

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/updates
You can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site]]>https://api.spreaker.com/episode/47180230Mon, 22 Nov 2021 12:00:16 +0000Esther M PalmerIn this TSY practice episode of Moved to Heal, I offer prone movements where the front of the body faces the floor. The movements offered in this episode: - belly rest - leg lifts - arm lifts (A, T, Y) - belly breathing - press up to hands and knees...
The movements offered in this episode:
- belly rest
- leg lifts
- arm lifts (A, T, Y)
- belly breathing
- press up to hands and knees + lower down to the floor
- child's or seated rest

While you listen to the episode, you can do or not do any of the practices, and in whatever manner or degree you choose.

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/updates
You can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site]]>1415trauma-informed,trauma-sensitive,tsy,yogafalsefullhttps://www.spreaker.com/episode/mini-moves-sun-salute-wake-up--47180228
Forms + Movements
- Cat / cow
- Birddog (hands + knees balance)
- Downdog / plank
- Sun salute series with high lunge twist

Some of the forms may be pictured in my yoga forms library at https://esthermpalmer.com/library

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 at https://esthermpalmer.com/moved-to-heal

Be moving, be true, be you!
- esther

If you'd like to hear more from me, consider signing up for the Moved to Heal newsletter at https://esthermpalmer.com/updates
You can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site]]>https://api.spreaker.com/episode/47180228Mon, 15 Nov 2021 12:00:03 +0000Esther M PalmerIn this Mini Moves episode of Moved to Heal, I offer movements that build from hands and knees to standing, and might be a good way to "get going" in the morning. I hope you'll use it however it suits you! Forms + Movements - Cat / cow - Birddog...
Forms + Movements
- Cat / cow
- Birddog (hands + knees balance)
- Downdog / plank
- Sun salute series with high lunge twist

Some of the forms may be pictured in my yoga forms library at https://esthermpalmer.com/library

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 at https://esthermpalmer.com/moved-to-heal

Be moving, be true, be you!
- esther

If you'd like to hear more from me, consider signing up for the Moved to Heal newsletter at https://esthermpalmer.com/updates
You can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site]]>1231sunsalute,yogafalsefullhttps://www.spreaker.com/episode/reclining-forms-tsy-practice-for-the-week-of-nov-8--47180229https://esthermpalmer.com/library

The forms + movements offered in this episode:
- Side lying
- Reclining twist
- Reclining leg extension
- Reclining ankle to knee
- Rest

While you listen to the episode, you can do or not do any of the practices, and in whatever manner or degree you choose.

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/updates
You can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site]]>https://api.spreaker.com/episode/47180229Mon, 08 Nov 2021 12:00:11 +0000Esther M PalmerIn this TSY practice episode of Moved to Heal, I offer reclining forms and movements. If you want to see some of the forms, you can search by title at https://esthermpalmer.com/library The forms + movements offered in this episode: - Side lying -...https://esthermpalmer.com/library

The forms + movements offered in this episode:
- Side lying
- Reclining twist
- Reclining leg extension
- Reclining ankle to knee
- Rest

While you listen to the episode, you can do or not do any of the practices, and in whatever manner or degree you choose.

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/updates
You can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site]]>1443trauma-informed,trauma-sensitive,tsy,yogafalsefullhttps://www.spreaker.com/episode/mini-moves-seated-core-warm-up--47060774
Forms + Movements
- Seated spine warm up: side bend, cat/cow, twist, and fold
- Seated core balance (boat) with a twist
- Roll down to reclining
- Bridge rolls with option to hold bridge
- Return to seated to finish

Some of the forms may be pictured in my yoga forms library at https://esthermpalmer.com/library

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

Be moving, be true, be you!
- esther

If you'd like to hear more from me, consider signing up for the Moved to Heal newsletter at https://esthermpalmer.com/updates
You can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site]]>https://api.spreaker.com/episode/47060774Mon, 01 Nov 2021 11:00:09 +0000Esther M PalmerIn this Mini Moves episode of Moved to Heal, I offer movements seated and reclining that might be good to ease away tension in the morning or warm up for a longer movement practice. I hope you'll use it however it suits you! Forms + Movements -...
Forms + Movements
- Seated spine warm up: side bend, cat/cow, twist, and fold
- Seated core balance (boat) with a twist
- Roll down to reclining
- Bridge rolls with option to hold bridge
- Return to seated to finish

Some of the forms may be pictured in my yoga forms library at https://esthermpalmer.com/library

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

Be moving, be true, be you!
- esther

If you'd like to hear more from me, consider signing up for the Moved to Heal newsletter at https://esthermpalmer.com/updates
You can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site]]>1479core,warm-up,yogafalsefullhttps://www.spreaker.com/episode/seated-forms-tsy-practice-for-the-week-of-oct-25--46231003https://esthermpalmer.com/library

The forms + movements offered in this episode:
- forward leg seat / straight leg seat
- forward leg seated fold
- boat seated balance
- seated twist
- seated or reclining rest

While you listen to the episode, you can do or not do any of the practices, and in whatever manner or degree you choose.

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/updates
You can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site]]>https://api.spreaker.com/episode/46231003Mon, 25 Oct 2021 11:00:08 +0000Esther M PalmerIn this TSY practice episode of Moved to Heal, I offer seated forms and movements. If you want to see some of the forms, you can search by title at https://esthermpalmer.com/library The forms + movements offered in this episode: - forward leg seat /...https://esthermpalmer.com/library

The forms + movements offered in this episode:
- forward leg seat / straight leg seat
- forward leg seated fold
- boat seated balance
- seated twist
- seated or reclining rest

While you listen to the episode, you can do or not do any of the practices, and in whatever manner or degree you choose.

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/updates
You can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site]]>1181trauma-informed,trauma-sensitive,tsy,yogafalsefullhttps://www.spreaker.com/episode/mini-moves-lunge-hip-stretch--46259503
Forms + Movements
- Sunbreaths
- Chair / squat + stand
- Runner's lunge (aka low lunge)
- Table top on hands and feet (aka reverse table top where the arms are behind you)
- Seated fold
- Seated or reclining rest

Some of the forms may be pictured in my yoga forms library at https://esthermpalmer.com/library

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 at https://esthermpalmer.com/moved-to-heal

Be moving, be true, be you!
- esther

If you'd like to hear more from me, consider signing up for the Moved to Heal newsletter at https://esthermpalmer.com/updates
You can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site]]>https://api.spreaker.com/episode/46259503Mon, 18 Oct 2021 11:00:14 +0000Esther M PalmerIn this Mini Moves episode of Moved to Heal, I offer movements that build up to a lunge-based hip stretch. It's a short but well-rounded little practice, one that I might find useful after sitting for a long time. I hope you'll use it however it suits...
Forms + Movements
- Sunbreaths
- Chair / squat + stand
- Runner's lunge (aka low lunge)
- Table top on hands and feet (aka reverse table top where the arms are behind you)
- Seated fold
- Seated or reclining rest

Some of the forms may be pictured in my yoga forms library at https://esthermpalmer.com/library

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 at https://esthermpalmer.com/moved-to-heal

Be moving, be true, be you!
- esther

If you'd like to hear more from me, consider signing up for the Moved to Heal newsletter at https://esthermpalmer.com/updates
You can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site]]>1099lunge,yogafalsefullhttps://www.spreaker.com/episode/standing-forms-tsy-practice-for-the-week-of-oct-11--46231002https://esthermpalmer.com/library

The forms + movements offered in this episode:
- chair or wide squat
- high lunge or forward lunging stance
- hinge
- balancing quad stretch
- seated or standing rest

While you listen to the episode, you can do or not do any of the practices, and in whatever manner or degree you choose.

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/updates
You can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site]]>https://api.spreaker.com/episode/46231002Mon, 11 Oct 2021 11:00:15 +0000Esther M PalmerIn this TSY practice episode of Moved to Heal, I offer standing forms and movements. If you want to see some of the forms, you can search by title at https://esthermpalmer.com/library The forms + movements offered in this episode: - chair or wide...https://esthermpalmer.com/library

The forms + movements offered in this episode:
- chair or wide squat
- high lunge or forward lunging stance
- hinge
- balancing quad stretch
- seated or standing rest

While you listen to the episode, you can do or not do any of the practices, and in whatever manner or degree you choose.

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/updates
You can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site]]>1410trauma-informed,trauma-sensitive,tsy,yogafalsefullhttps://www.spreaker.com/episode/mini-moves-sunbreath-variations--46231001
I offer a practice of sunbreaths, linking breath with movement where the movement is of the arms, torso, or arms and legs together.

Forms + Movements
- Sunbreaths
- Chair breaths (aka Squat + Stand)
- Forward lunge stance (aka Warrior 1)
- Simple stance (aka Standing)

Some of the forms may be pictured in my yoga forms library at https://esthermpalmer.com/library

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

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 the Moved to Heal newsletter at https://esthermpalmer.com/updates

You can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site]]>https://api.spreaker.com/episode/46231001Mon, 04 Oct 2021 11:00:18 +0000Esther M PalmerWhat's in this Mini Moves episode of Moved to Heal? I offer a practice of sunbreaths, linking breath with movement where the movement is of the arms, torso, or arms and legs together. Forms + Movements - Sunbreaths - Chair breaths (aka Squat +...
I offer a practice of sunbreaths, linking breath with movement where the movement is of the arms, torso, or arms and legs together.

Forms + Movements
- Sunbreaths
- Chair breaths (aka Squat + Stand)
- Forward lunge stance (aka Warrior 1)
- Simple stance (aka Standing)

Some of the forms may be pictured in my yoga forms library at https://esthermpalmer.com/library

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

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 the Moved to Heal newsletter at https://esthermpalmer.com/updates

You can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site]]>660sunbreath,vinyasa,yogafalsefullhttps://www.spreaker.com/episode/mixed-forms-tsy-practice-for-the-week-of-sep-27--46231006https://esthermpalmer.com/library

The forms + movements offered in this episode:
chair
kneeling lunge
cat / cow
cobra
belly rest
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

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 the Moved to Heal newsletter at https://esthermpalmer.com/updates

You can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site]]>https://api.spreaker.com/episode/46231006Mon, 27 Sep 2021 11:00:11 +0000Esther M PalmerIn this TSY practice episode of Moved to Heal, I offer mixed types of forms and movements. If you want to see some of the forms, you can search by title at https://esthermpalmer.com/library The forms + movements offered in this episode: chair...https://esthermpalmer.com/library

The forms + movements offered in this episode:
chair
kneeling lunge
cat / cow
cobra
belly rest
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

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 the Moved to Heal newsletter at https://esthermpalmer.com/updates

You can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site]]>1226trauma-informed,trauma-sensitive,tsy,yogafalsefullhttps://www.spreaker.com/episode/mini-moves-choosing-challenge--46231005
I offer a practice you can use to embrace the challenge of using a long or full breath while you move. You can also just breathe normally and move as you need!

Forms + Movements
- 1:1 Breathing, with the option to lengthen your breath slightly
- Seated spine movements
- Downdog, hold 3-5 breaths
- Plank, hold 3-5 breaths
- Child's

Some of the forms may be pictured in my yoga forms library at https://esthermpalmer.com/library

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

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 the Moved to Heal newsletter at https://esthermpalmer.com/updates

You can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site]]>https://api.spreaker.com/episode/46231005Mon, 20 Sep 2021 04:00:10 +0000Esther M PalmerWhat's in this Mini Moves episode of Moved to Heal? I offer a practice you can use to embrace the challenge of using a long or full breath while you move. You can also just breathe normally and move as you need! Forms + Movements - 1:1 Breathing,...
I offer a practice you can use to embrace the challenge of using a long or full breath while you move. You can also just breathe normally and move as you need!

Forms + Movements
- 1:1 Breathing, with the option to lengthen your breath slightly
- Seated spine movements
- Downdog, hold 3-5 breaths
- Plank, hold 3-5 breaths
- Child's

Some of the forms may be pictured in my yoga forms library at https://esthermpalmer.com/library

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

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 the Moved to Heal newsletter at https://esthermpalmer.com/updates

You can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site]]>1209challenge,movement,yogafalsefullhttps://www.spreaker.com/episode/noticing-breathing-tsy-practice-for-the-week-of-sep-13--46231004
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 the Moved to Heal newsletter at https://esthermpalmer.com/updates

You can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site]]>https://api.spreaker.com/episode/46231004Mon, 13 Sep 2021 11:00:09 +0000Esther M PalmerIn this TSY practice episode of Moved to Heal, I talk through a gentle breath observation practice. You can do this while reclining, seated, standing, walking, or in any way you choose. Integration suggestion After listening to the episode, perhaps...
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 the Moved to Heal newsletter at https://esthermpalmer.com/updates

You can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site]]>605breathing,trauma-informed,trauma-sensitive,tsy,yogafalsefullhttps://www.spreaker.com/episode/mini-moves-getting-comfy-to-let-go-of-tension--46231000
I invite you to get comfy with these forms + movements and let go of a little unneeded tension.
- Reclining, bringing attention to breathing
- Hip bridge, roll up, roll down
- Bicycles
- Roll up to sit
- Arm reach and release

Some of the forms may be pictured in my yoga forms library at https://esthermpalmer.com/library

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

Be moving, be true, be you!
- esther

If you'd like to hear more from me, you can sign up for my newsletter at https://esthermpalmer.com/updates

You can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site]]>https://api.spreaker.com/episode/46231000Mon, 06 Sep 2021 11:00:09 +0000Esther M PalmerWhat's in this Mini Moves episode of Moved to Heal? I invite you to get comfy with these forms + movements and let go of a little unneeded tension. - Reclining, bringing attention to breathing - Hip bridge, roll up, roll down - Bicycles - Roll up to...
I invite you to get comfy with these forms + movements and let go of a little unneeded tension.
- Reclining, bringing attention to breathing
- Hip bridge, roll up, roll down
- Bicycles
- Roll up to sit
- Arm reach and release

Some of the forms may be pictured in my yoga forms library at https://esthermpalmer.com/library

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

Be moving, be true, be you!
- esther

If you'd like to hear more from me, you can sign up for my newsletter at https://esthermpalmer.com/updates

You can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site]]>988gentleyoga,stress-release,yogafalsefullhttps://www.spreaker.com/episode/taking-pauses-15-movements-belly-down-seated--43091229https://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]]>https://api.spreaker.com/episode/43091229Mon, 23 Aug 2021 11:00:05 +0000Esther M PalmerWhile 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"...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]]>1873breathing,healing,movement,trauma-informed,trauma-sensitive,yogafalsefullhttps://www.spreaker.com/episode/exploring-all-sides-10-movements-belly-down-seated--43091227https://esthermpalmer.com/moved-to-heal

The movements in the "exploring all sides" episode
- Lying on belly or back, leg lift
- Hands/Knees, cat/cow
- Kneeling seat, forward fold (child's)
- Kneeling lunge, fold + lift torso
- Hands/Knees, twist
- Kneeling lunge, side bend
- Lying on belly, backbend
- Kneeling seat, twist
- Forward-leg seat, 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]]>https://api.spreaker.com/episode/43091227Mon, 16 Aug 2021 11:00:07 +0000Esther M PalmerWhile 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 the "exploring all...https://esthermpalmer.com/moved-to-heal

The movements in the "exploring all sides" episode
- Lying on belly or back, leg lift
- Hands/Knees, cat/cow
- Kneeling seat, forward fold (child's)
- Kneeling lunge, fold + lift torso
- Hands/Knees, twist
- Kneeling lunge, side bend
- Lying on belly, backbend
- Kneeling seat, twist
- Forward-leg seat, 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]]>1284breathing,healing,movement,trauma-informed,trauma-sensitive,yogafalsefullhttps://www.spreaker.com/episode/breathing-in-stillness-10-movements-belly-down-seated--43091219https://esthermpalmer.com/moved-to-heal

The 10 movements in the "breathing in stillness" episode
- Lying on belly, backbend
- Lying on belly, leg lift
- Kneeling seat, forward fold (child's)
- Kneeling seat, twist
- Hands/Knees, cat/cow
- Hands/Knees, twist
- Kneeling lunge, fold + lift torso
- Kneeling lunge, side bend
- Forward-leg seat, 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]]>https://api.spreaker.com/episode/43091219Mon, 09 Aug 2021 11:00:07 +0000Esther M PalmerWhile 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 10 movements in the "breathing in...https://esthermpalmer.com/moved-to-heal

The 10 movements in the "breathing in stillness" episode
- Lying on belly, backbend
- Lying on belly, leg lift
- Kneeling seat, forward fold (child's)
- Kneeling seat, twist
- Hands/Knees, cat/cow
- Hands/Knees, twist
- Kneeling lunge, fold + lift torso
- Kneeling lunge, side bend
- Forward-leg seat, 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]]>1315breathing,healing,movement,trauma-informed,trauma-sensitive,yogafalsefullhttps://www.spreaker.com/episode/close-to-center-5-movements-belly-down-seated--43091221https://esthermpalmer.com/moved-to-heal

The 5 movements in the "close to center" episode
- Lying on belly, backbend
- Kneeling seat, forward fold (child's)
- Hands/Knees, cat/cow
- Kneeling lunge, fold + lift torso
- 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.

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]]>https://api.spreaker.com/episode/43091221Mon, 02 Aug 2021 11:00:09 +0000Esther M PalmerWhile 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 5 movements in the "close to...https://esthermpalmer.com/moved-to-heal

The 5 movements in the "close to center" episode
- Lying on belly, backbend
- Kneeling seat, forward fold (child's)
- Hands/Knees, cat/cow
- Kneeling lunge, fold + lift torso
- 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.

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]]>858breathing,healing,movement,trauma-informed,trauma-sensitive,yogafalsefullhttps://www.spreaker.com/episode/four-part-breathing-ep-13-recast--44991799https://esthermpalmer.com/moved-to-heal

What’s in this episode of moved to heal?
I introduce the "four parts" of breathing in two ways.

The first way is to notice what's already happening:
- there's an inhale
- then there's a moment of transition between inhale and exhale
- then there's an exhale
- and then another moment of transition between exhale and inhale

The second way is to engage with these four parts. Here are a few options:
- allowing fuller or longer inhales and exhales
- allowing more pause in the transition
- creating an even rhythm between inhale and exhale

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

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 the Moved to Heal 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]]>https://api.spreaker.com/episode/44991799Mon, 26 Jul 2021 11:00:10 +0000Esther M PalmerIn this practice, I'm inviting you to notice and/or engage with the "four parts" of your breathing: inhale, pause/transition, exhale, pause/transition. You can do or not do any of the practices, and in whatever manner or degree you choose. You can...https://esthermpalmer.com/moved-to-heal

What’s in this episode of moved to heal?
I introduce the "four parts" of breathing in two ways.

The first way is to notice what's already happening:
- there's an inhale
- then there's a moment of transition between inhale and exhale
- then there's an exhale
- and then another moment of transition between exhale and inhale

The second way is to engage with these four parts. Here are a few options:
- allowing fuller or longer inhales and exhales
- allowing more pause in the transition
- creating an even rhythm between inhale and exhale

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

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 the Moved to Heal 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]]>739breathing,trauma-informed,trauma-sensitive,tsy,yogafalsefullhttps://www.spreaker.com/episode/full-torso-breathing-ep-12-recast--44991797
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

What’s in this episode of moved to heal?
Breathing happens with and without our conscious input. For example, most of the time we can consciously take a "deep" or "full" breath when we desire. This is just one way of engaging with our breathing. This practice is about tapping into that conscious engagement.

The idea behind the 360 breath is to help guide your breathing to expand into areas its not used to going. I think of this as a follow up to bringing awareness to where your breathing *is* comfortable. If you're not sure about what is and isn't comfortable for you, I suggest you use this practice as a sort of "check in" --or start with the "observing your breathing" episode.

The 4 areas of 360 breathing
- belly / abdomen
- upper chest + back
- lower ribs / middle torso
- back (from waist to shoulders)

Be moving, be true, be you!
- esther

If you'd like to hear more from me, consider signing up for the Moved to Heal 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]]>https://api.spreaker.com/episode/44991797Mon, 19 Jul 2021 11:00:11 +0000Esther M PalmerIn this practice, I'm inviting you to engage with your breathing by directing your breath attention to four different areas of your torso. When put all together, these four areas comprise what I'm calling a 360 degree breath. You can do or not do...
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

What’s in this episode of moved to heal?
Breathing happens with and without our conscious input. For example, most of the time we can consciously take a "deep" or "full" breath when we desire. This is just one way of engaging with our breathing. This practice is about tapping into that conscious engagement.

The idea behind the 360 breath is to help guide your breathing to expand into areas its not used to going. I think of this as a follow up to bringing awareness to where your breathing *is* comfortable. If you're not sure about what is and isn't comfortable for you, I suggest you use this practice as a sort of "check in" --or start with the "observing your breathing" episode.

The 4 areas of 360 breathing
- belly / abdomen
- upper chest + back
- lower ribs / middle torso
- back (from waist to shoulders)

Be moving, be true, be you!
- esther

If you'd like to hear more from me, consider signing up for the Moved to Heal 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]]>1124breathing,trauma-informed,trauma-sensitive,tsy,yogafalsefullhttps://www.spreaker.com/episode/observing-breathing-while-moving-ep-11-recast--44991800
You can do or not do any part of the practice 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

What’s in this episode of moved to heal?
I invite you to observe your breathing while moving. You can move through "cat/cow" or in any way you choose. You can do this Moved to Heal practice while seated or on hands and knees (for cat/cow) or from any starting place you choose. "Cat/cow" is a movement of the spine or trunk. Cat rounds the spine, cow arches/backbends the spine.

Be moving, be true, be you!
- esther

If you'd like to hear more from me, consider signing up for the Moved to Heal 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]]>https://api.spreaker.com/episode/44991800Mon, 12 Jul 2021 11:00:14 +0000Esther M PalmerWhen you're moving, there's lots to pay attention to -- what's going through your head, the moves you're doing, the sensations you feel -- which makes noticing your breathing just one of many things you can be aware of while moving. This week, I...
You can do or not do any part of the practice 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

What’s in this episode of moved to heal?
I invite you to observe your breathing while moving. You can move through "cat/cow" or in any way you choose. You can do this Moved to Heal practice while seated or on hands and knees (for cat/cow) or from any starting place you choose. "Cat/cow" is a movement of the spine or trunk. Cat rounds the spine, cow arches/backbends the spine.

Be moving, be true, be you!
- esther

If you'd like to hear more from me, consider signing up for the Moved to Heal 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]]>503breathing,moving,trauma-informed,trauma-sensitive,tsy,yogafalsefullhttps://www.spreaker.com/episode/observing-breathing-ep-10-recast--44991798
What’s in this episode of moved to heal?
I invite you to observe your breathing in any way you choose, and offer 3 different options you can try. For each, I describe the option and then give you about a minute of quiet in which to practice.

The 3 breath observation options I offer are:
- to notice the length of your inhale and exhale
- to notice the movement of your breathing
- to notice the sound of your breathing

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

Be moving, be true, be you!
- esther

If you'd like to hear more from me, consider signing up for the Moved to Heal 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]]>https://api.spreaker.com/episode/44991798Mon, 05 Jul 2021 11:00:12 +0000Esther M PalmerObserving breathing is simple in concept and can be a whole variety of things in practice, including simple, difficult, complicated, emotional, and more. Today I'm guiding you through a few approaches to explore when you're ready. What’s in this...
What’s in this episode of moved to heal?
I invite you to observe your breathing in any way you choose, and offer 3 different options you can try. For each, I describe the option and then give you about a minute of quiet in which to practice.

The 3 breath observation options I offer are:
- to notice the length of your inhale and exhale
- to notice the movement of your breathing
- to notice the sound of your breathing

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

Be moving, be true, be you!
- esther

If you'd like to hear more from me, consider signing up for the Moved to Heal 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]]>1080awareness,breathing,trauma-informed,trauma-sensitive,tsyfalsefullhttps://www.spreaker.com/episode/curious-moving-on-breath-hands-and-knees-forms--44480166
I offer hands and knees forms and invite you to practice movement in sync with your breathing. If you want to see any of the forms, you can search by title at https://esthermpalmer.com/library

The forms + movements offered in this episode:
- up cat / down cat (aka cat/cow)
- alternating birddog (hands and knees balance)
- hands and knees moving twist
- up cat / downdog
- up cat / child's
- reclining or seated rest

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

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 the Moved to Heal 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]]>https://api.spreaker.com/episode/44480166Tue, 29 Jun 2021 11:00:15 +0000Esther M PalmerWhat's in this "curious" episode of Moved to Heal? I offer hands and knees forms and invite you to practice movement in sync with your breathing. If you want to see any of the forms, you can search by title at https://esthermpalmer.com/library The...
I offer hands and knees forms and invite you to practice movement in sync with your breathing. If you want to see any of the forms, you can search by title at https://esthermpalmer.com/library

The forms + movements offered in this episode:
- up cat / down cat (aka cat/cow)
- alternating birddog (hands and knees balance)
- hands and knees moving twist
- up cat / downdog
- up cat / child's
- reclining or seated rest

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

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 the Moved to Heal 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]]>1076trauma-informed,trauma-sensitive,tsy,yogafalsefullhttps://www.spreaker.com/episode/bonus-mov-ed-yoga-flow-class--44991790
This episode is a little different. I'm sharing an example of my one-hour Mov/ed Flow Yoga online group yoga classes. You can listen in or try part or all of the practice, and if it suits your needs, I hope you'll consider joining us on Sunday mornings. You can sign up for the group class email at https://esthermpalmer.com/group-classes.

Here's the sequence for this mov/ed flow yoga practice:
Seated
- Breath awareness
- Seated spine movements
- Boat (core balance)

Hands and Knees
- Cat/cow
- Spine rotation
- Birddog (alternating limb balance)

Flow prep / moving towards standing
- Downdog
- Kneeling lunge, R/L
- Vinyasa: downdog → plank → lower to floor → cobra → release to floor → press to plank or hands and knees → downdog
- Walk forward and roll up to stand

Standing Flows + Balance
- Sun salute with twisting low lunge
- Sun salute with high lunge or warrior 1
- Sun salute with warrior 2 and half moon (balance)
- Karate Kid Twist (balance)

Return to the floor
- Seated step-over twist (ardha matseyendrasana)
- Reclining bridge
- Reclining ankle to knee stretch
- Rest / guided rotation of awareness

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

Be moving, be true, be you!
- esther

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

To join the online group classes, sign up for the class email at https://esthermpalmer.com/group-classes

You can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site]]>https://api.spreaker.com/episode/44991790Sat, 26 Jun 2021 11:00:06 +0000Esther M PalmerWhat's in this "mov/ed group class" episode of Moved to Heal? This episode is a little different. I'm sharing an example of my one-hour Mov/ed Flow Yoga online group yoga classes. You can listen in or try part or all of the practice, and if it suits...
This episode is a little different. I'm sharing an example of my one-hour Mov/ed Flow Yoga online group yoga classes. You can listen in or try part or all of the practice, and if it suits your needs, I hope you'll consider joining us on Sunday mornings. You can sign up for the group class email at https://esthermpalmer.com/group-classes.

Here's the sequence for this mov/ed flow yoga practice:
Seated
- Breath awareness
- Seated spine movements
- Boat (core balance)

Hands and Knees
- Cat/cow
- Spine rotation
- Birddog (alternating limb balance)

Flow prep / moving towards standing
- Downdog
- Kneeling lunge, R/L
- Vinyasa: downdog → plank → lower to floor → cobra → release to floor → press to plank or hands and knees → downdog
- Walk forward and roll up to stand

Standing Flows + Balance
- Sun salute with twisting low lunge
- Sun salute with high lunge or warrior 1
- Sun salute with warrior 2 and half moon (balance)
- Karate Kid Twist (balance)

Return to the floor
- Seated step-over twist (ardha matseyendrasana)
- Reclining bridge
- Reclining ankle to knee stretch
- Rest / guided rotation of awareness

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

Be moving, be true, be you!
- esther

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

To join the online group classes, sign up for the class email at https://esthermpalmer.com/group-classes

You can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site]]>4626vinyasa,yogafalsefullhttps://www.spreaker.com/episode/patience-still-seated-forms--44480168
I offer standing balancing forms and movements. If you want to see any of the forms, you can search by title at https://esthermpalmer.com/library

The forms + movements offered in this episode:
- simple stance
- forward leg balance (karate kid)
- balancing side tilt
- single-leg half fold
- tree
- standing, seated, or reclining rest

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

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 the Moved to Heal 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]]>https://api.spreaker.com/episode/44480168Tue, 22 Jun 2021 11:00:07 +0000Esther M PalmerWhat's in this "trying" episode of Moved to Heal? I offer standing balancing forms and movements. If you want to see any of the forms, you can search by title at https://esthermpalmer.com/library The forms + movements offered in this episode: -...
I offer standing balancing forms and movements. If you want to see any of the forms, you can search by title at https://esthermpalmer.com/library

The forms + movements offered in this episode:
- simple stance
- forward leg balance (karate kid)
- balancing side tilt
- single-leg half fold
- tree
- standing, seated, or reclining rest

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

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 the Moved to Heal 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]]>1375trauma-informed,trauma-sensitive,tsy,yogafalsefullhttps://www.spreaker.com/episode/trying-standing-balancing-forms--44480164
I offer standing balancing forms and movements. If you want to see any of the forms, you can search by title at https://esthermpalmer.com/library

The forms + movements offered in this episode:
- simple stance
- forward leg balance (karate kid)
- balancing side tilt
- single-leg half fold
- tree
- standing, seated, or reclining rest

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

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 the Moved to Heal 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]]>https://api.spreaker.com/episode/44480164Tue, 15 Jun 2021 11:00:06 +0000Esther M PalmerWhat's in this "trying" episode of Moved to Heal? I offer standing balancing forms and movements. If you want to see any of the forms, you can search by title at https://esthermpalmer.com/library The forms + movements offered in this episode: -...
I offer standing balancing forms and movements. If you want to see any of the forms, you can search by title at https://esthermpalmer.com/library

The forms + movements offered in this episode:
- simple stance
- forward leg balance (karate kid)
- balancing side tilt
- single-leg half fold
- tree
- standing, seated, or reclining rest

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

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 the Moved to Heal 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]]>1341trauma-informed,trauma-sensitive,tsy,yogafalsefullhttps://www.spreaker.com/episode/strong-hands-and-knees-forms--44480167
I invite you try forms and movements from a hands and knees base. If you want to see any of the forms, you can search by title at https://esthermpalmer.com/library

The forms + movements offered in this episode:
- cat/cow
- birddog (hands and knees balance)
- downdog
- plank
- childs form

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

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 the Moved to Heal 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]]>https://api.spreaker.com/episode/44480167Tue, 08 Jun 2021 11:00:07 +0000Esther M PalmerWhat's in this "strong" episode of Moved to Heal? I invite you try forms and movements from a hands and knees base. If you want to see any of the forms, you can search by title at https://esthermpalmer.com/library The forms + movements offered in...
I invite you try forms and movements from a hands and knees base. If you want to see any of the forms, you can search by title at https://esthermpalmer.com/library

The forms + movements offered in this episode:
- cat/cow
- birddog (hands and knees balance)
- downdog
- plank
- childs form

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

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 the Moved to Heal 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]]>1375trauma-informed,trauma-sensitive,tsy,yogafalsefullhttps://www.spreaker.com/episode/present-still-reclining-forms--44480162I invite you to try reclining forms in stillness, knowing you can add movement whenever you choose. If you want to see an example of any of the forms, you can search by title at https://esthermpalmer.com/library

The forms offered in this episode:
- reclining knock knees
- reclining knee hug
- reclining one-leg knee hug
- reclining windshield wiper
- reclining bridge

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

Be moving, be true, be you!
- esther

If you'd like to hear more from me, consider signing up for the Moved to Heal 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]]>https://api.spreaker.com/episode/44480162Tue, 01 Jun 2021 11:00:07 +0000Esther M PalmerWhat's in this "present" episode of Moved to Heal? I invite you to try reclining forms in stillness, knowing you can add movement whenever you choose. If you want to see an example of any of the forms, you can search by title at...I invite you to try reclining forms in stillness, knowing you can add movement whenever you choose. If you want to see an example of any of the forms, you can search by title at https://esthermpalmer.com/library

The forms offered in this episode:
- reclining knock knees
- reclining knee hug
- reclining one-leg knee hug
- reclining windshield wiper
- reclining bridge

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

Be moving, be true, be you!
- esther

If you'd like to hear more from me, consider signing up for the Moved to Heal 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]]>1208trauma-informed,trauma-sensitive,tsy,yogafalsefullhttps://www.spreaker.com/episode/steady-in-center-15-movements-standing-hands-feet--43091226https://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

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]]>https://api.spreaker.com/episode/43091226Wed, 26 May 2021 11:00:11 +0000Esther M PalmerWhile 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...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

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]]>2096breathing,healing,movement,trauma-informed,trauma-sensitive,yogafalsefullhttps://www.spreaker.com/episode/allowing-folding-forms--44480163
I invite you to try standing and seated forms with a folding component. If you want to see an example of any of the forms, you can search by title at https://esthermpalmer.com/library

The forms + movements offered in this episode:
- Standing sway
- Standing forward fold
- Kneeling lunge fold
- Childs or Hands / Knees
- Cross-leg seated fold

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

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.

Two formats
I'm introducing a new format for MTH episodes, and in May and June, I'll be posting both formats - the "old" format on Wednesdays and "new" format on Mondays. I'd love your feedback!

The Current Format: Practices are organized by month, using the same forms for all four weeks, in practices ranging in length from 10 to 30 minutes. The episodes have a lengthy intro, including a section where I describe all the movements before talking through the practice.

The New Format: Practices are shorter (ranging from 5 to 20 minutes) and offer forms grouped by "type": standing, seated, hands and knees (or hands and feet), reclining, prone, mixed, and breathing. I eliminated the section where I describe the movements in the practice and created library of forms and movements at https://esthermpalmer.com/library for when you want an example.

Be moving, be true, be you!
- esther

If you'd like to hear more from me, consider signing up for the Moved to Heal 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]]>https://api.spreaker.com/episode/44480163Mon, 24 May 2021 11:00:09 +0000Esther M PalmerWhat's in this "allowing" episode of Moved to Heal? I invite you to try standing and seated forms with a folding component. If you want to see an example of any of the forms, you can search by title at https://esthermpalmer.com/library The forms +...
I invite you to try standing and seated forms with a folding component. If you want to see an example of any of the forms, you can search by title at https://esthermpalmer.com/library

The forms + movements offered in this episode:
- Standing sway
- Standing forward fold
- Kneeling lunge fold
- Childs or Hands / Knees
- Cross-leg seated fold

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

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.

Two formats
I'm introducing a new format for MTH episodes, and in May and June, I'll be posting both formats - the "old" format on Wednesdays and "new" format on Mondays. I'd love your feedback!

The Current Format: Practices are organized by month, using the same forms for all four weeks, in practices ranging in length from 10 to 30 minutes. The episodes have a lengthy intro, including a section where I describe all the movements before talking through the practice.

The New Format: Practices are shorter (ranging from 5 to 20 minutes) and offer forms grouped by "type": standing, seated, hands and knees (or hands and feet), reclining, prone, mixed, and breathing. I eliminated the section where I describe the movements in the practice and created library of forms and movements at https://esthermpalmer.com/library for when you want an example.

Be moving, be true, be you!
- esther

If you'd like to hear more from me, consider signing up for the Moved to Heal 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]]>1097trauma-informed,trauma-sensitive,tsy,yogafalsefullhttps://www.spreaker.com/episode/up-down-10-movements-standing-hands-feet--43091218https://esthermpalmer.com/moved-to-heal

The 10 movements in the "up + down" episode
- Standing, lift + lower arms
- Downdog, peddle feet
- Plank, hold
- Downdog, hold
- Standing, twist
- Warrior 1, lift + lower arms
- Warrior 1, fold
- Plank, hold
- Kneeling seat, hug or cross arms
- 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

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]]>https://api.spreaker.com/episode/43091218Wed, 19 May 2021 11:00:11 +0000Esther M PalmerWhile 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 10 movements in the "up + down"...https://esthermpalmer.com/moved-to-heal

The 10 movements in the "up + down" episode
- Standing, lift + lower arms
- Downdog, peddle feet
- Plank, hold
- Downdog, hold
- Standing, twist
- Warrior 1, lift + lower arms
- Warrior 1, fold
- Plank, hold
- Kneeling seat, hug or cross arms
- 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

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]]>1361breathing,healing,movement,trauma-informed,trauma-sensitive,yogafalsefullhttps://www.spreaker.com/episode/rhythm-seated-forms-moving-on-breath--44480161I invite you to practice moving on breath in seated forms, listed below. If you want to see any of the forms, you can search by title at https://esthermpalmer.com/library

The forms + movements offered in this episode:
- Arm lift + reach back
- Arm open + close
- Cross-leg seat cat cow
- Cross-leg seat side bend
- Cross-leg seat twist
- Forward leg seat, fold + lift

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

What is rhythm?
I'm a dancer so I think of rhythm in terms of moving my body in time with music -- so that when the music moves, I move in a way that's related in a way that can be recognized, so long as one knows how to hear the movements in the music and see the movements in the dancer. That's a really narrow definition, and not really what we have in mind when we talk about finding rhythm in a yoga practice.

Here I invite you to think of rhythm as more of an internal song or dance. When you move --or when you choose to be still-- does it follow your own need to move or to be still? Do you experience moments when your movements and choices flow, whether with yourself or others? That's just a starting place. You might also ask how you define rhythm for yourself, and let the answering be your guide.

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.

Two formats
I'm introducing a new format for MTH episodes, and in May and June, I'll be posting both formats - the "old" format on Wednesdays and "new" format on Mondays. I'd love your feedback!

The Current Format: Practices are organized by month, using the same forms for all four weeks, in practices ranging in length from 10 to 30 minutes. The episodes include a section where I describe all the movements before talking through the practice.

The New Format: Practices are shorter (ranging from 5 to 20 minutes) and offer forms grouped by "type": standing, seated, hands and knees (or hands and feet), reclining, prone/belly-down, mixed, and breathing. I eliminated the section where I describe the movements in the practice and created library of forms and movements at https://esthermpalmer.com/library for when you want an example.

Be moving, be true, be you!
- esther

If you'd like to hear more from me, consider signing up for the Moved to Heal 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]]>https://api.spreaker.com/episode/44480161Mon, 17 May 2021 11:00:11 +0000Esther M PalmerWhat's in this "rhythm" episode of Moved to Heal? I invite you to practice moving on breath in seated forms, listed below. If you want to see any of the forms, you can search by title at https://esthermpalmer.com/library The forms + movements offered...I invite you to practice moving on breath in seated forms, listed below. If you want to see any of the forms, you can search by title at https://esthermpalmer.com/library

The forms + movements offered in this episode:
- Arm lift + reach back
- Arm open + close
- Cross-leg seat cat cow
- Cross-leg seat side bend
- Cross-leg seat twist
- Forward leg seat, fold + lift

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

What is rhythm?
I'm a dancer so I think of rhythm in terms of moving my body in time with music -- so that when the music moves, I move in a way that's related in a way that can be recognized, so long as one knows how to hear the movements in the music and see the movements in the dancer. That's a really narrow definition, and not really what we have in mind when we talk about finding rhythm in a yoga practice.

Here I invite you to think of rhythm as more of an internal song or dance. When you move --or when you choose to be still-- does it follow your own need to move or to be still? Do you experience moments when your movements and choices flow, whether with yourself or others? That's just a starting place. You might also ask how you define rhythm for yourself, and let the answering be your guide.

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.

Two formats
I'm introducing a new format for MTH episodes, and in May and June, I'll be posting both formats - the "old" format on Wednesdays and "new" format on Mondays. I'd love your feedback!

The Current Format: Practices are organized by month, using the same forms for all four weeks, in practices ranging in length from 10 to 30 minutes. The episodes include a section where I describe all the movements before talking through the practice.

The New Format: Practices are shorter (ranging from 5 to 20 minutes) and offer forms grouped by "type": standing, seated, hands and knees (or hands and feet), reclining, prone/belly-down, mixed, and breathing. I eliminated the section where I describe the movements in the practice and created library of forms and movements at https://esthermpalmer.com/library for when you want an example.

Be moving, be true, be you!
- esther

If you'd like to hear more from me, consider signing up for the Moved to Heal 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]]>1319breath,trauma-informed,trauma-sensitive,tsy,yogafalsefullhttps://www.spreaker.com/episode/finding-warmth-10-movements-standing-hands-feet--43091228https://esthermpalmer.com/library. You can learn more in the show notes below and at https://esthermpalmer.com/moved-to-heal

The 10 movements in the "finding warmth" episode
- Standing, twist
- Standing, squat (chair)
- Warrior 1, lift + lower arms
- Warrior 1, hold
- Downdog, peddle feet
- Downdog, lift + lower leg
- Plank, hold
- Plank, lift + lower one hand
- Kneeling seat, hug or cross arms
- 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

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]]>https://api.spreaker.com/episode/43091228Wed, 12 May 2021 11:00:05 +0000Esther M PalmerWhile 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...https://esthermpalmer.com/library. You can learn more in the show notes below and at https://esthermpalmer.com/moved-to-heal

The 10 movements in the "finding warmth" episode
- Standing, twist
- Standing, squat (chair)
- Warrior 1, lift + lower arms
- Warrior 1, hold
- Downdog, peddle feet
- Downdog, lift + lower leg
- Plank, hold
- Plank, lift + lower one hand
- Kneeling seat, hug or cross arms
- 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

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]]>1271breathing,healing,movement,trauma-informed,trauma-sensitive,yogafalsefullhttps://www.spreaker.com/episode/expanding-standing-forms--44480165A new format! More on that below. In this episode, I offer standing forms and movements, all with a wide or "expanded" base. If you want to see any of the forms, you can search by name at https://esthermpalmer.com/library

The forms + movements offered in this episode:
- Warrior 2 / wide lunge stance
- Wide-legged stance / wide-legged forward bend
- Triangle / side hinge
- Standing spiral or twist

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

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.

A word on the new format
I'm trying out a shorter, more concise format for the Moved to Heal practice episodes. In the new format, the practices are shorter, and most offer forms grouped by "type": standing, seated, hands and knees (or hands and feet), reclining, prone, and breathing. I've also eliminated the section where I describe the movements in the practice (if you like that part, please let me know!). Just in case you want more information about a form or movement, I created a yoga forms library. I'm still building it out and some forms or movements may not be posted yet. That said, if you want to see one that is missing, please write me about it --just in case I don't realize it's not there!

I hope you'll give this new format a try and let me know what you think! Do you prefer one version over the other? Did I cut anything that was useful to you? Did I add something you really like? Any feedback you're comfortable sharing will help me make the podcast better for you!

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]]>https://api.spreaker.com/episode/44480165Mon, 10 May 2021 11:00:02 +0000Esther M PalmerWhat's in this "Expanding" episode of Moved to Heal? A new format! More on that below. In this episode, I offer standing forms and movements, all with a wide or "expanded" base. If you want to see any of the forms, you can search by name at...A new format! More on that below. In this episode, I offer standing forms and movements, all with a wide or "expanded" base. If you want to see any of the forms, you can search by name at https://esthermpalmer.com/library

The forms + movements offered in this episode:
- Warrior 2 / wide lunge stance
- Wide-legged stance / wide-legged forward bend
- Triangle / side hinge
- Standing spiral or twist

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

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.

A word on the new format
I'm trying out a shorter, more concise format for the Moved to Heal practice episodes. In the new format, the practices are shorter, and most offer forms grouped by "type": standing, seated, hands and knees (or hands and feet), reclining, prone, and breathing. I've also eliminated the section where I describe the movements in the practice (if you like that part, please let me know!). Just in case you want more information about a form or movement, I created a yoga forms library. I'm still building it out and some forms or movements may not be posted yet. That said, if you want to see one that is missing, please write me about it --just in case I don't realize it's not there!

I hope you'll give this new format a try and let me know what you think! Do you prefer one version over the other? Did I cut anything that was useful to you? Did I add something you really like? Any feedback you're comfortable sharing will help me make the podcast better for you!

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]]>1208trauma-informed,trauma-sensitive,tsy,yogafalsefullhttps://www.spreaker.com/episode/waking-center-5-movements-standing-hands-feet--43091217https://esthermpalmer.com/library. You can learn more in the show notes below and at https://esthermpalmer.com/moved-to-heal

The 5 movements in the "waking center" episode
- Standing, twist
- Warrior 1, lift + lower arms
- Downdog, peddle feet
- Plank
- Kneeling seat, hug or cross arms

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

Food for thought: Healing is work
Yoga is often associated with relaxation and general wellness -- with each and every practice. That can be the case for some, and it can also be the case that your experience will vary quite a bit from day to day. Moving through a practice can be work -- not only in the physical movements, but also in what might come up in the form of emotions and stress responses. And that's normal. If you thing over the long-term the practices are helping you work through your healing, it's ok if some days moving through the practice just kinda sucks. One practice does not the whole practice make, so to speak. And healing is an ongoing, one-day-at-a-time process for all of us.

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]]>https://api.spreaker.com/episode/43091217Wed, 05 May 2021 11:00:17 +0000Esther M PalmerWhile 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...https://esthermpalmer.com/library. You can learn more in the show notes below and at https://esthermpalmer.com/moved-to-heal

The 5 movements in the "waking center" episode
- Standing, twist
- Warrior 1, lift + lower arms
- Downdog, peddle feet
- Plank
- Kneeling seat, hug or cross arms

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

Food for thought: Healing is work
Yoga is often associated with relaxation and general wellness -- with each and every practice. That can be the case for some, and it can also be the case that your experience will vary quite a bit from day to day. Moving through a practice can be work -- not only in the physical movements, but also in what might come up in the form of emotions and stress responses. And that's normal. If you thing over the long-term the practices are helping you work through your healing, it's ok if some days moving through the practice just kinda sucks. One practice does not the whole practice make, so to speak. And healing is an ongoing, one-day-at-a-time process for all of us.

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]]>837breathing,healing,movement,trauma-informed,trauma-sensitive,yogafalsefullhttps://www.spreaker.com/episode/steady-15-movements-standing--43091215https://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" episode
- Standing, side bend
- Standing, roll down + up
- Standing, twist
- Warrior 1, bend + straighten leg
- Warrior 1, arms hug or cross
- Warrior 1, fold + lift
- Standing balance, leg lift in three directions
- Standing balance, tree
- Standing balance, lift straight leg
- Warrior 2, lift + lower arms
- Warrior 2, reach + tilt torso
- Warrior 2, hold
- Standing, backbend
- Standing, spiral
- Standing, 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]]>https://api.spreaker.com/episode/43091215Wed, 28 Apr 2021 11:00:17 +0000Esther M PalmerWhile 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...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" episode
- Standing, side bend
- Standing, roll down + up
- Standing, twist
- Warrior 1, bend + straighten leg
- Warrior 1, arms hug or cross
- Warrior 1, fold + lift
- Standing balance, leg lift in three directions
- Standing balance, tree
- Standing balance, lift straight leg
- Warrior 2, lift + lower arms
- Warrior 2, reach + tilt torso
- Warrior 2, hold
- Standing, backbend
- Standing, spiral
- Standing, 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]]>2351breathing,healing,movement,trauma-informed,trauma-sensitive,yogafalsefullhttps://www.spreaker.com/episode/weaving-10-movements-standing--43091222https://esthermpalmer.com/library. You can learn more in the show notes below and at https://esthermpalmer.com/moved-to-heal

The 10 movements in the "weaving" episode
- Standing, roll down + up
- Warrior 2, lift + lower arms
- Standing, side bend
- Warrior 2, reach + tilt torso
- Standing balance, tree
- Warrior 1, arms hug or cross
- Standing balance, lift straight leg
- Warrior 1, bend + straighten leg
- Standing, backbend
- Standing, 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]]>https://api.spreaker.com/episode/43091222Wed, 21 Apr 2021 11:00:02 +0000Esther M PalmerWhile 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...https://esthermpalmer.com/library. You can learn more in the show notes below and at https://esthermpalmer.com/moved-to-heal

The 10 movements in the "weaving" episode
- Standing, roll down + up
- Warrior 2, lift + lower arms
- Standing, side bend
- Warrior 2, reach + tilt torso
- Standing balance, tree
- Warrior 1, arms hug or cross
- Standing balance, lift straight leg
- Warrior 1, bend + straighten leg
- Standing, backbend
- Standing, 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]]>1616breathing,healing,movement,trauma-informed,trauma-sensitive,yogafalsefullhttps://www.spreaker.com/episode/soft-stance-10-movements-standing--43091223- Welcome + introduction
- Description of the movements (see list below)
- Movement cueing (begins at 11:30)

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 10 movements in the "soft stance" episode
- Standing, side bend
- Standing, roll down + up
- Warrior 1, arms hug or cross
- Warrior 1, bend + straighten leg
- Standing balance, tree
- Standing balance, lift straight leg
- Warrior 2, lift + lower arms
- Warrior 2, reach + tilt torso
- Standing, backbend
- Standing, 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]]>https://api.spreaker.com/episode/43091223Wed, 14 Apr 2021 11:00:15 +0000Esther M PalmerWhat's in the "soft stance" episode of Moved to Heal? - Welcome + introduction - Description of the movements (see list below) - Movement cueing (begins at 11:30) While you listen to the episode, you can do or not do any of the practices, and in...- Welcome + introduction
- Description of the movements (see list below)
- Movement cueing (begins at 11:30)

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 10 movements in the "soft stance" episode
- Standing, side bend
- Standing, roll down + up
- Warrior 1, arms hug or cross
- Warrior 1, bend + straighten leg
- Standing balance, tree
- Standing balance, lift straight leg
- Warrior 2, lift + lower arms
- Warrior 2, reach + tilt torso
- Standing, backbend
- Standing, 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]]>1604breathing,healing,movement,trauma-informed,trauma-sensitive,yogafalsefullhttps://www.spreaker.com/episode/upright-5-movements-standing--43091220https://esthermpalmer.com/library. You can learn more in the show notes below and at https://esthermpalmer.com/moved-to-heal

The 5 movements in the "upright" episode
- Standing, side bend
- Warrior 1, arms hug or cross
- Standing, balance (tree)
- Warrior 2, lift + lower arms
- Standing, backbend

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]]>https://api.spreaker.com/episode/43091220Wed, 07 Apr 2021 11:00:13 +0000Esther M PalmerWhile 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...https://esthermpalmer.com/library. You can learn more in the show notes below and at https://esthermpalmer.com/moved-to-heal

The 5 movements in the "upright" episode
- Standing, side bend
- Warrior 1, arms hug or cross
- Standing, balance (tree)
- Warrior 2, lift + lower arms
- Standing, backbend

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]]>1162breathing,movement,trauma-informed,trauma-sensitive,yogafalsefullhttps://www.spreaker.com/episode/strong-footing-15-movements-seated-standing--43091224https://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

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]]>https://api.spreaker.com/episode/43091224Wed, 24 Mar 2021 04:00:06 +0000Esther M PalmerWhile 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...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

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]]>2203breathing,movement,trauma-informed,trauma-sensitive,yogafalsefullhttps://www.spreaker.com/episode/wandering-road-10-movements-seated-standing--43091216https://esthermpalmer.com/moved-to-heal

The 10 movements in the "wandering road" episode
- Cross-leg seat, cat/cow
- Forward-leg seat, lift arms
- Forward-leg seat, lean back
- Downdog, peddle feet
- Low lunge, lift + lower back knee
- Side lunge, lift arms forward + lower down
- Side lunge, arm reach
- Low lunge, twist
- Downdog, breathe
- Cross-leg seat, fold forward

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]]>https://api.spreaker.com/episode/43091216Wed, 17 Mar 2021 11:00:10 +0000Esther M PalmerWhile 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 10 movements in the "wandering...https://esthermpalmer.com/moved-to-heal

The 10 movements in the "wandering road" episode
- Cross-leg seat, cat/cow
- Forward-leg seat, lift arms
- Forward-leg seat, lean back
- Downdog, peddle feet
- Low lunge, lift + lower back knee
- Side lunge, lift arms forward + lower down
- Side lunge, arm reach
- Low lunge, twist
- Downdog, breathe
- Cross-leg seat, fold forward

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]]>1404breathing,movement,trauma-informed,trauma-sensitive,yogafalsefullhttps://www.spreaker.com/episode/finding-your-feet-10-movements-seated-standing--43091225https://esthermpalmer.com/moved-to-heal

The 10 movements in the "finding your feet" episode
- Cross-leg seat, fold forward
- Cross-leg seat, cat/cow
- Forward-leg seat, lift arms
- Forward-leg seat, lean back
- Low lunge, lift + lower back knee
- Low lunge, twist
- Side lunge, arm reach
- Side lunge, lift arms forward + lower down
- Downdog, peddle feet
- Downdog or standing forward fold, 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
When you discover movement that resonates -- whether in one of these practices or in a sport or just moving without a label, let it become part of your life. Notice when you need it and when you don't. Gradually, one move at a time, you can build your own movement resource library, just by doing and noticing.

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]]>https://api.spreaker.com/episode/43091225Wed, 10 Mar 2021 12:00:04 +0000Esther M PalmerWhile 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 10 movements in the "finding your...https://esthermpalmer.com/moved-to-heal

The 10 movements in the "finding your feet" episode
- Cross-leg seat, fold forward
- Cross-leg seat, cat/cow
- Forward-leg seat, lift arms
- Forward-leg seat, lean back
- Low lunge, lift + lower back knee
- Low lunge, twist
- Side lunge, arm reach
- Side lunge, lift arms forward + lower down
- Downdog, peddle feet
- Downdog or standing forward fold, 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
When you discover movement that resonates -- whether in one of these practices or in a sport or just moving without a label, let it become part of your life. Notice when you need it and when you don't. Gradually, one move at a time, you can build your own movement resource library, just by doing and noticing.

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]]>1463breathing,movement,trauma-informed,trauma-sensitive,yogafalsefullhttps://www.spreaker.com/episode/shifting-perspectives-5-movements-seated-standing--43091233- Welcome + introduction
- Description of the movements (see list below)
- Movement cueing (begins at 8:15)

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 5 movements in the "shifting perspectives" episode
- Cross-leg seat, fold forward
- Forward-leg seat, lift arms
- Low lunge, lift + lower back knee
- Side lunge, reach one arm
- Downdog, peddle feet

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

Integration offering
As you move through the practice or as you move through your week, I invite you to observe your movement. You might notice whether you recognize limitations or capacities. Or whether you notice difference or sameness.

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]]>https://api.spreaker.com/episode/43091233Wed, 03 Mar 2021 12:00:03 +0000Esther M PalmerWhat's in the "shifting perspectives" episode of Moved to Heal? - Welcome + introduction - Description of the movements (see list below) - Movement cueing (begins at 8:15) While you listen to the episode, you can do or not do any of the practices,...- Welcome + introduction
- Description of the movements (see list below)
- Movement cueing (begins at 8:15)

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 5 movements in the "shifting perspectives" episode
- Cross-leg seat, fold forward
- Forward-leg seat, lift arms
- Low lunge, lift + lower back knee
- Side lunge, reach one arm
- Downdog, peddle feet

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

Integration offering
As you move through the practice or as you move through your week, I invite you to observe your movement. You might notice whether you recognize limitations or capacities. Or whether you notice difference or sameness.

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]]>973breathing,movement,trauma-informed,trauma-sensitive,yogafalsefullhttps://www.spreaker.com/episode/preparing-to-stand-15-movements-kneeling-standing--43091234https://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

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]]>https://api.spreaker.com/episode/43091234Wed, 24 Feb 2021 12:00:12 +0000Esther M PalmerWhile 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...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

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]]>2247breathing,movement,trama-sensitive,trauma-informed,yogafalsefullhttps://www.spreaker.com/episode/journey-to-breathe-10-movements-kneeling-standing--43091230- Welcome + introduction
- Description of the movements (see list below)
- Movement cueing (begins at 8:30)

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 10 movements in the "journey to breathe" episode:
- Kneeling seat, lift + pull arms
- Hands/knees, cat/cow
- Hands/knees, birddog balance (limbs reach forward/backward)
- Kneeling seat, sweep arms
- Hands/knees, side to side
- Hands/knees, side birddog balance (limbs reach out to the sides)
- Kneeling lunge, lift + lower arms
- Hands/knees transition with fold (child's)
- Kneeling lunge, twist
- Hands/knees transition to stand
- Standing, side bend
- 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

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]]>https://api.spreaker.com/episode/43091230Wed, 17 Feb 2021 12:00:06 +0000Esther M PalmerWhat's in the "journey to breathe" episode of Moved to Heal? - Welcome + introduction - Description of the movements (see list below) - Movement cueing (begins at 8:30) While you listen to the episode, you can do or not do any of the practices, and...- Welcome + introduction
- Description of the movements (see list below)
- Movement cueing (begins at 8:30)

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 10 movements in the "journey to breathe" episode:
- Kneeling seat, lift + pull arms
- Hands/knees, cat/cow
- Hands/knees, birddog balance (limbs reach forward/backward)
- Kneeling seat, sweep arms
- Hands/knees, side to side
- Hands/knees, side birddog balance (limbs reach out to the sides)
- Kneeling lunge, lift + lower arms
- Hands/knees transition with fold (child's)
- Kneeling lunge, twist
- Hands/knees transition to stand
- Standing, side bend
- 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

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]]>1432breathing,movement,trauma-informed,trauma-sensitive,yogafalsefullhttps://www.spreaker.com/episode/balancing-breathing-10-movements-kneeling-standing--43091232- Kneeling seat, lift + pull arms
- Kneeling seat, sweep arms
- Hands/knees, cat/cow
- Hands/knees, side to side
- Hands/knees, birddog balance (limbs reach forward/backward)
- Hands/knees, side birddog balance (limbs reach out to the sides)
- Kneeling lunge, lift + lower arms
- Kneeling lunge, twist
- Standing, side bend
- Standing, breathe

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

What makes Moved to Heal trauma informed?
Choices, invitations, noticing, open-ended experiments. Read more about those at https://esthermpalmer.com/what-makes-moved-to-heal-trauma-sensitive

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

A few thoughts on: Feelings (continued!)
Some feelings are in our brains and some feelings are in our bodies. Some feelings are thoughts. And some feelings are sensations. For example, the pain I have in my knees is a sensation in my body, I guess. The frustration in my mind, the pain in my regret that I have to work with this physical pain in my knees -- that is more of a feeling in my mind. Really, though, I don't think there's too much distinction between feelings in the brain and feelings in the body. That may be how we distinguish or perceive what's happening -- we think of feelings as coming from our brains or bodies, of being in our minds or physical being, of happening to us or being us. Sometimes these distinctions are useful, sometimes they’re not. I invite you to be open to what you think --and feel.

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]]>https://api.spreaker.com/episode/43091232Wed, 10 Feb 2021 12:00:19 +0000Esther M PalmerWhat's in the "balancing + breathing" episode of Moved to Heal? - Kneeling seat, lift + pull arms - Kneeling seat, sweep arms - Hands/knees, cat/cow - Hands/knees, side to side - Hands/knees, birddog balance (limbs reach forward/backward) -...- Kneeling seat, lift + pull arms
- Kneeling seat, sweep arms
- Hands/knees, cat/cow
- Hands/knees, side to side
- Hands/knees, birddog balance (limbs reach forward/backward)
- Hands/knees, side birddog balance (limbs reach out to the sides)
- Kneeling lunge, lift + lower arms
- Kneeling lunge, twist
- Standing, side bend
- Standing, breathe

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

What makes Moved to Heal trauma informed?
Choices, invitations, noticing, open-ended experiments. Read more about those at https://esthermpalmer.com/what-makes-moved-to-heal-trauma-sensitive

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

A few thoughts on: Feelings (continued!)
Some feelings are in our brains and some feelings are in our bodies. Some feelings are thoughts. And some feelings are sensations. For example, the pain I have in my knees is a sensation in my body, I guess. The frustration in my mind, the pain in my regret that I have to work with this physical pain in my knees -- that is more of a feeling in my mind. Really, though, I don't think there's too much distinction between feelings in the brain and feelings in the body. That may be how we distinguish or perceive what's happening -- we think of feelings as coming from our brains or bodies, of being in our minds or physical being, of happening to us or being us. Sometimes these distinctions are useful, sometimes they’re not. I invite you to be open to what you think --and feel.

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]]>1332breathing,movement,trauma-informed,trauma-sensitive,yogafalsefullhttps://www.spreaker.com/episode/reaching-for-ground-5-movements-kneeling-standing--43091231https://esthermpalmer.com/moved-to-heal

The 5 movements in the "reaching for ground" episode
- Kneeling seat, reach or pull arms
- Hands/knees, cat/cow
- Hands/knees, balance (birddog)
- Kneeling lunge, lift + lower arms
- Standing, breathe

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

What makes Moved to Heal trauma informed?
Choices, invitations, noticing, open-ended experiments. Read more about those at https://esthermpalmer.com/what-makes-moved-to-heal-trauma-sensitive

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

A few thoughts on: Feelings
We’re feeling creatures. Do you ever wonder why we feel things the way we do? Are feelings things that happen to us? Are feelings things that are us? Things that come from us? Things we do? Things we make? What do our feelings mean once they happen, once we have them? As human beings with bodies and brains, of course, we feel a lot of stuff and a lot of different ways. If you wonder about feelings, too, perhaps allow that curiosity into your movement practice whenever you feel open to it. That's all I want to say on feelings today -- more next week.

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]]>https://api.spreaker.com/episode/43091231Wed, 03 Feb 2021 12:00:17 +0000Esther M PalmerWhile 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 5 movements in the "reaching for...https://esthermpalmer.com/moved-to-heal

The 5 movements in the "reaching for ground" episode
- Kneeling seat, reach or pull arms
- Hands/knees, cat/cow
- Hands/knees, balance (birddog)
- Kneeling lunge, lift + lower arms
- Standing, breathe

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

What makes Moved to Heal trauma informed?
Choices, invitations, noticing, open-ended experiments. Read more about those at https://esthermpalmer.com/what-makes-moved-to-heal-trauma-sensitive

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

A few thoughts on: Feelings
We’re feeling creatures. Do you ever wonder why we feel things the way we do? Are feelings things that happen to us? Are feelings things that are us? Things that come from us? Things we do? Things we make? What do our feelings mean once they happen, once we have them? As human beings with bodies and brains, of course, we feel a lot of stuff and a lot of different ways. If you wonder about feelings, too, perhaps allow that curiosity into your movement practice whenever you feel open to it. That's all I want to say on feelings today -- more next week.

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]]>796breathing,movement,trauma-informed,trauma-sensitive,yogafalsefullhttps://www.spreaker.com/episode/taking-time-15-movements-reclining-seated--42843334https://esthermpalmer.com/moved-to-heal

The 15 movements in the "taking time" episode
- Reclining, fold legs in + stretch legs up (action)
- Reclining, stretch legs up (hold)
- Reclining, fold legs in (hold)
- Reclining bridge, arm lift + lower
- Bridge, lift hips (hip bridge)
- Reclining bridge, leg windshield wipers
- Sidelying, arm open + close
- Sidelying, stretch arms + legs out + draw back in
- Sidelying, press up to sit + lower back down
- Sitting cross-legged, side-bend the torso side to side
- Sitting cross-legged, hug or cross arms
- Kneeling seat, fold torso forward (child's) with side reach
- Kneeling seat, fold torso forward (child's) with arms by sides
- Kneeling seat, upright

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]]>https://api.spreaker.com/episode/42843334Wed, 27 Jan 2021 12:00:36 +0000Esther M PalmerWhile 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 "taking time"...https://esthermpalmer.com/moved-to-heal

The 15 movements in the "taking time" episode
- Reclining, fold legs in + stretch legs up (action)
- Reclining, stretch legs up (hold)
- Reclining, fold legs in (hold)
- Reclining bridge, arm lift + lower
- Bridge, lift hips (hip bridge)
- Reclining bridge, leg windshield wipers
- Sidelying, arm open + close
- Sidelying, stretch arms + legs out + draw back in
- Sidelying, press up to sit + lower back down
- Sitting cross-legged, side-bend the torso side to side
- Sitting cross-legged, hug or cross arms
- Kneeling seat, fold torso forward (child's) with side reach
- Kneeling seat, fold torso forward (child's) with arms by sides
- Kneeling seat, upright

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]]>1925awareness,breathing,movement,trauma-informed,trauma-sensitive,yogafalsefullhttps://www.spreaker.com/episode/preparing-for-calm-10-movements-reclining-seated--42843335https://esthermpalmer.com/moved-to-heal

What's in this episode of Moved to Heal?
- Reclining bridge, arm lift + lower
- Reclining, hug legs in
- Bridge, lift hips (hip bridge)
- Reclining, leg windshield wipers
- Sidelying, arm open + close
- Sidelying, press up to sit + lower back to floor
- Sitting cross-legged, twist the torso side to side
- Sitting cross-legged, side-bend the torso side to side
- Kneeling seat, hug or cross arms
- Kneeling seat, fold torso forward (child's)

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

What makes this trauma-sensitive?
Noticing what you feel. I regularly invite you to notice whether you feel anything during a practice or movement. I invite you to bring attention to sensation, breathing, and choices. The intention is to allow you to develop a greater awareness of yourself, your body, and what you need moment to moment. Some days, sensation might be just sensation. Some days, sensation might be a revelation. There are no expectations, simply attempting to be in the present moment. You can always choose how to make use of invitations to observe and notice. Where you direct your attention is up to you.

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]]>https://api.spreaker.com/episode/42843335Wed, 20 Jan 2021 12:00:27 +0000Esther M PalmerWhile 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 What's in this episode of Moved to...https://esthermpalmer.com/moved-to-heal

What's in this episode of Moved to Heal?
- Reclining bridge, arm lift + lower
- Reclining, hug legs in
- Bridge, lift hips (hip bridge)
- Reclining, leg windshield wipers
- Sidelying, arm open + close
- Sidelying, press up to sit + lower back to floor
- Sitting cross-legged, twist the torso side to side
- Sitting cross-legged, side-bend the torso side to side
- Kneeling seat, hug or cross arms
- Kneeling seat, fold torso forward (child's)

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

What makes this trauma-sensitive?
Noticing what you feel. I regularly invite you to notice whether you feel anything during a practice or movement. I invite you to bring attention to sensation, breathing, and choices. The intention is to allow you to develop a greater awareness of yourself, your body, and what you need moment to moment. Some days, sensation might be just sensation. Some days, sensation might be a revelation. There are no expectations, simply attempting to be in the present moment. You can always choose how to make use of invitations to observe and notice. Where you direct your attention is up to you.

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]]>1488breathing,movement,trauma-informed,trauma-sensitive,trauma-sensitive-yoga,yogafalsefullhttps://www.spreaker.com/episode/gradual-arrival-10-movements-reclining-seated--42843336You can learn more in the show notes below and at https://esthermpalmer.com/moved-to-heal

What's in this episode of Moved to Heal?
The 10 movements in this episode
- Reclining, hug legs in
- Reclining, leg windshield wipers
- Reclining bridge, arm lift + lower
- Bridge, lift hips (hip bridge)
- Sidelying, roll side to side
- Sidelying, arm open + close
- Sitting cross-legged, twist the torso side to side
- Sitting cross-legged, side-bend the torso side to side
- Kneeling seat, hug or cross arms
- Kneeling seat, fold torso forward (child's)

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

What makes this trauma informed?
An invitation to move. In fitness and many yoga classes alike, movements are instructed in such a way that most of us will feel compelled to follow --even if it's not what feels good or safe or right to us. Sometimes that can be what you want --say to help you get through a difficult workout that you want to do, and know you're comfortable with, but don't feel especially motivated to power through. But at other times, that kind of instruction is less a help and more of a hindrance, getting in the way of listening to ourselves -- of noticing what we need in the moment. Noticing and being able to choose what we need, knowing that's ok, is essential to healing traumas and hurts of all kinds.

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]]>https://api.spreaker.com/episode/42843336Wed, 13 Jan 2021 12:00:18 +0000Esther M PalmerWhile 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 What's in this episode of Moved to...You can learn more in the show notes below and at https://esthermpalmer.com/moved-to-heal

What's in this episode of Moved to Heal?
The 10 movements in this episode
- Reclining, hug legs in
- Reclining, leg windshield wipers
- Reclining bridge, arm lift + lower
- Bridge, lift hips (hip bridge)
- Sidelying, roll side to side
- Sidelying, arm open + close
- Sitting cross-legged, twist the torso side to side
- Sitting cross-legged, side-bend the torso side to side
- Kneeling seat, hug or cross arms
- Kneeling seat, fold torso forward (child's)

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

What makes this trauma informed?
An invitation to move. In fitness and many yoga classes alike, movements are instructed in such a way that most of us will feel compelled to follow --even if it's not what feels good or safe or right to us. Sometimes that can be what you want --say to help you get through a difficult workout that you want to do, and know you're comfortable with, but don't feel especially motivated to power through. But at other times, that kind of instruction is less a help and more of a hindrance, getting in the way of listening to ourselves -- of noticing what we need in the moment. Noticing and being able to choose what we need, knowing that's ok, is essential to healing traumas and hurts of all kinds.

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]]>1490breathing,movement,trauma-informed,trauma-sensitive,yogafalsefullhttps://www.spreaker.com/episode/pausing-to-breathe-5-movements-reclining-seated--427273795 movements
- Lying on your back, hug legs in
- Lying on your back, lift hips (hip bridge)
- Sidelying, roll side to side
- Sitting cross-legged, twist the torso side to side
- Kneeling seat, fold torso forward (child's)

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

What makes this practice trauma informed?
Choices. Whether in the description or the cueing of a movement, or both, I offer more than one choice for all forms and actions. For example, the 5 movements above include sitting cross-legged for one. You could also lie down or stand up or sit another way. You can choose to do one of the choices offered, or something else that you want to do.

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, you can sign up for the Moved to Heal 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]]>https://api.spreaker.com/episode/42727379Sun, 10 Jan 2021 11:51:04 +0000Esther M PalmerWhat's in this episode of Moved to Heal? 5 movements - Lying on your back, hug legs in - Lying on your back, lift hips (hip bridge) - Sidelying, roll side to side - Sitting cross-legged, twist the torso side to side - Kneeling seat, fold torso forward...5 movements
- Lying on your back, hug legs in
- Lying on your back, lift hips (hip bridge)
- Sidelying, roll side to side
- Sitting cross-legged, twist the torso side to side
- Kneeling seat, fold torso forward (child's)

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

What makes this practice trauma informed?
Choices. Whether in the description or the cueing of a movement, or both, I offer more than one choice for all forms and actions. For example, the 5 movements above include sitting cross-legged for one. You could also lie down or stand up or sit another way. You can choose to do one of the choices offered, or something else that you want to do.

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, you can sign up for the Moved to Heal 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]]>712movement,trauma-informed,trauma-sensitive,yogafalsefullhttps://www.spreaker.com/episode/starting-5-seated-kneeling-forms--427273805 forms, mostly all seated, each with an option to add an action. In some moments, I invite you to notice your breathing. In other, I ask you to notice whether there's any feeling in your back.

1. Cross-leg seat with cat / cow
2. Straight-leg seat with neutral arms
3. Kneeling seat with hugging arms
4. Kneeling lunge
5. Kneeling 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.

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]]>https://api.spreaker.com/episode/42727380Thu, 31 Dec 2020 12:00:03 +0000Esther M PalmerWhat’s in this episode of moved to heal? 5 forms, mostly all seated, each with an option to add an action. In some moments, I invite you to notice your breathing. In other, I ask you to notice whether there's any feeling in your back. 1. Cross-leg...5 forms, mostly all seated, each with an option to add an action. In some moments, I invite you to notice your breathing. In other, I ask you to notice whether there's any feeling in your back.

1. Cross-leg seat with cat / cow
2. Straight-leg seat with neutral arms
3. Kneeling seat with hugging arms
4. Kneeling lunge
5. Kneeling 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.

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]]>816movement,trauma-informed,trauma-sensitive,tsy,yogafalsefullhttps://www.spreaker.com/episode/4-part-breathing--42213176https://esthermpalmer.com/moved-to-heal

What’s in this episode of moved to heal?
I introduce the "four parts" of breathing in two ways.

The first way is to notice what's already happening:
- there's an inhale
- then there's a moment of transition between inhale and exhale
- then there's an exhale
- and then another moment of transition between exhale and inhale

The second way is to engage with these four parts. Here are a few options:
- allowing fuller or longer inhales and exhales
- allowing more pause in the transition
- creating an even rhythm between inhale and exhale

I guide you through this practice step by step, and you can choose to skip or stay with any area you like. You can do this Moved to Heal practice while reclining, seated, standing, or moving.

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]]>https://api.spreaker.com/episode/42213176Wed, 23 Dec 2020 22:14:39 +0000Esther M PalmerIn this practice, I'm inviting you to notice and/or engage with the "four parts" of your breathing: inhale, pause/transition, exhale, pause/transition. You can do or not do any of the practices, and in whatever manner or degree you choose. You can...https://esthermpalmer.com/moved-to-heal

What’s in this episode of moved to heal?
I introduce the "four parts" of breathing in two ways.

The first way is to notice what's already happening:
- there's an inhale
- then there's a moment of transition between inhale and exhale
- then there's an exhale
- and then another moment of transition between exhale and inhale

The second way is to engage with these four parts. Here are a few options:
- allowing fuller or longer inhales and exhales
- allowing more pause in the transition
- creating an even rhythm between inhale and exhale

I guide you through this practice step by step, and you can choose to skip or stay with any area you like. You can do this Moved to Heal practice while reclining, seated, standing, or moving.

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]]>736breathing,trauma-informed,trauma-sensitive,yogafalsefullhttps://www.spreaker.com/episode/360-degree-breathing--42213177https://esthermpalmer.com/moved-to-heal

What’s in this episode of moved to heal?
Breathing happens with and without our conscious input. For example, most of the time we can consciously take a "deep" or "full" breath when we desire. This is just one way of engaging with our breathing. This practice is about tapping into that conscious engagement.

The idea behind the 360 breath is to help guide your breathing to expand into areas its not used to going. I think of this as a follow up to bringing awareness to where your breathing *is* comfortable. If you're not sure about what is and isn't comfortable for you, I suggest you use this practice as a sort of "check in" --or start with the "observing your breathing" episode.

The 4 areas of 360 breathing
- belly / abdomen
- upper chest + back
- lower ribs / middle torso
- back (from waist to shoulders)

I guide you through this practice step by step, and you can choose to skip or stay with any area you like. You can do this Moved to Heal practice while reclining, seated, standing, or moving.

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]]>https://api.spreaker.com/episode/42213177Wed, 16 Dec 2020 11:00:18 +0000Esther M PalmerIn this practice, I'm inviting you to engage with your breathing by directing your breath attention to four different areas of your torso. When put all together, these four areas comprise what I'm calling a 360 degree breath. You can do or not do any...https://esthermpalmer.com/moved-to-heal

What’s in this episode of moved to heal?
Breathing happens with and without our conscious input. For example, most of the time we can consciously take a "deep" or "full" breath when we desire. This is just one way of engaging with our breathing. This practice is about tapping into that conscious engagement.

The idea behind the 360 breath is to help guide your breathing to expand into areas its not used to going. I think of this as a follow up to bringing awareness to where your breathing *is* comfortable. If you're not sure about what is and isn't comfortable for you, I suggest you use this practice as a sort of "check in" --or start with the "observing your breathing" episode.

The 4 areas of 360 breathing
- belly / abdomen
- upper chest + back
- lower ribs / middle torso
- back (from waist to shoulders)

I guide you through this practice step by step, and you can choose to skip or stay with any area you like. You can do this Moved to Heal practice while reclining, seated, standing, or moving.

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]]>1127breathing,tiy,trauma-informed,trauma-sensitive,tsyfalsefullhttps://www.spreaker.com/episode/observing-breathing-while-moving--42159157
You can do or not do any part of the practice 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

What’s in this episode of moved to heal?
I invite you to observe your breathing while moving. You can move through "cat/cow" or in any way you choose.

You can do this Moved to Heal practice while seated or on hands and knees (for cat/cow) or from any starting place you choose.

"Cat/cow" is a movement of the spine or trunk. Cat rounds the spine, cow arches/backbends the spine.

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]]>https://api.spreaker.com/episode/42159157Wed, 09 Dec 2020 11:00:07 +0000Esther M PalmerWhen you're moving, there's lots to pay attention to -- what's going through your head, the moves you're doing, the sensations you feel -- which makes noticing your breathing just one of many things you can be aware of while moving. This week, I...
You can do or not do any part of the practice 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

What’s in this episode of moved to heal?
I invite you to observe your breathing while moving. You can move through "cat/cow" or in any way you choose.

You can do this Moved to Heal practice while seated or on hands and knees (for cat/cow) or from any starting place you choose.

"Cat/cow" is a movement of the spine or trunk. Cat rounds the spine, cow arches/backbends the spine.

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]]>585awareness,breathing,cat/cow,trauma-informed,trauma-sensitive,yogafalsefullhttps://www.spreaker.com/episode/observing-breathing--42159156https://esthermpalmer.com/moved-to-heal

What’s in this episode of moved to heal?
I invite you to observe your breathing in any way you choose, and offer 3 different options you can try. For each, I describe the option and then give you about a minute of quiet in which to practice.

The 3 breath observation options I offer are:
- to notice the length of your inhale and exhale
- to notice the movement of your breathing
- to notice the sound of your breathing

You can do this Moved to Heal practice while reclining, seated, standing, or moving.

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]]>https://api.spreaker.com/episode/42159156Wed, 02 Dec 2020 12:05:03 +0000Esther M PalmerObserving breathing is simple in concept and can be a whole variety of things in practice, including simple, difficult, complicated, emotional, and more. Today I'm guiding you through a few approaches to explore when you're ready. You can do or not do...https://esthermpalmer.com/moved-to-heal

What’s in this episode of moved to heal?
I invite you to observe your breathing in any way you choose, and offer 3 different options you can try. For each, I describe the option and then give you about a minute of quiet in which to practice.

The 3 breath observation options I offer are:
- to notice the length of your inhale and exhale
- to notice the movement of your breathing
- to notice the sound of your breathing

You can do this Moved to Heal practice while reclining, seated, standing, or moving.

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]]>1142awareness,breathing,trauma-informed,trauma-sensitive,yogafalsefullhttps://www.spreaker.com/episode/moving-on-breath-in-lunges--41957046https://esthermpalmer.com/moved-to-heal

----
What’s in this episode of moved to heal?
This is the third in a series of "leg moves" episodes. I'm offering lunges with some upper body movement on breath. I'll invite you to try child's form and cat/cow to begin. And as in the other two episodes this month, I'll invite you to notice and try to name any feeling that shows up in the legs.

Moves in detail
Lunges can be done kneeling, where you're supported on one knee and one foot, or standing, where you're supported on both feet. I'm offering both options explicitly in this episode

Below are the moves I describe in the episode (in the following sequence):

- child's form (can be done as a kneeling fold, a side-lying fetal position, or a reclining knees-in hug on your back)
- cat / cow (can be done seated, standing, or from hands and knees)
- upright kneeling lunge, with lifting + lowering the arms and/or torso
- high lunge (standing lunge), with lifting + lowering the arms and/or torso
- cross-legged seat with torso folded forward (or any comfortable position)

Integration suggestion
After listening to the episode (or while listening, that works, too!), perhaps take a moment to 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 it 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

You can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site]]>https://api.spreaker.com/episode/41957046Wed, 18 Nov 2020 12:00:03 +0000Esther M PalmerThe third in the leg series includes moving through kneeling and standing lunges on breath, plus child's form and cat/cow to begin. You can learn more in the show notes below and at https://esthermpalmer.com/moved-to-heal ---- What’s in this episode...https://esthermpalmer.com/moved-to-heal

----
What’s in this episode of moved to heal?
This is the third in a series of "leg moves" episodes. I'm offering lunges with some upper body movement on breath. I'll invite you to try child's form and cat/cow to begin. And as in the other two episodes this month, I'll invite you to notice and try to name any feeling that shows up in the legs.

Moves in detail
Lunges can be done kneeling, where you're supported on one knee and one foot, or standing, where you're supported on both feet. I'm offering both options explicitly in this episode

Below are the moves I describe in the episode (in the following sequence):

- child's form (can be done as a kneeling fold, a side-lying fetal position, or a reclining knees-in hug on your back)
- cat / cow (can be done seated, standing, or from hands and knees)
- upright kneeling lunge, with lifting + lowering the arms and/or torso
- high lunge (standing lunge), with lifting + lowering the arms and/or torso
- cross-legged seat with torso folded forward (or any comfortable position)

Integration suggestion
After listening to the episode (or while listening, that works, too!), perhaps take a moment to 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 it 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

You can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site]]>1787lunges,tiy,trauma-informed,trauma-sensitive,tsy,yogafalsefullhttps://www.spreaker.com/episode/standing-lunges--41807655https://esthermpalmer.com/moved-to-heal

----

What’s in this episode of moved to heal?
We build on last week's kneeling lunges with the standing version, standing lunges. As last week, I offer child's form and cat/cow to begin, and invite you to notice and name any feeling that you can identify in the legs. "None" is always a valid option!

Moves in detail
Lunges can be done standing, where you're balanced on one foot forward (flat foot on the ground) and one foot backward (balancing on ball of foot), or kneeling.

Below are the moves I describe in the episode (in the following sequence):

- child's form (can be done as a kneeling fold, a side-lying fetal position, or a reclining knees-in hug on your back)
- cat / cow (can be done seated, standing, or from hands and knees)
- low lunge (like a runner's lunge with one leg forward, one leg back, and torso leaning over front leg)
- high lunge (like upright kneeling lunge, from last week, only with the back knee off the floor; ends up being a balancing shape)
- cross-legged seat with torso folded forward (or any comfortable position)

Integration suggestion
After listening to the episode, perhaps take a moment to 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 it 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

You can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site]]>https://api.spreaker.com/episode/41807655Wed, 11 Nov 2020 12:00:14 +0000Esther M PalmerThe second in the leg series includes standing lunges, plus child's form and cat/cow to begin. You can learn more in the show notes below and at https://esthermpalmer.com/moved-to-heal ---- What’s in this episode of moved to heal? We build on last...https://esthermpalmer.com/moved-to-heal

----

What’s in this episode of moved to heal?
We build on last week's kneeling lunges with the standing version, standing lunges. As last week, I offer child's form and cat/cow to begin, and invite you to notice and name any feeling that you can identify in the legs. "None" is always a valid option!

Moves in detail
Lunges can be done standing, where you're balanced on one foot forward (flat foot on the ground) and one foot backward (balancing on ball of foot), or kneeling.

Below are the moves I describe in the episode (in the following sequence):

- child's form (can be done as a kneeling fold, a side-lying fetal position, or a reclining knees-in hug on your back)
- cat / cow (can be done seated, standing, or from hands and knees)
- low lunge (like a runner's lunge with one leg forward, one leg back, and torso leaning over front leg)
- high lunge (like upright kneeling lunge, from last week, only with the back knee off the floor; ends up being a balancing shape)
- cross-legged seat with torso folded forward (or any comfortable position)

Integration suggestion
After listening to the episode, perhaps take a moment to 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 it 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

You can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site]]>1636lunges,movement,trauma-informed,trauma-sensitivefalsefullhttps://www.spreaker.com/episode/kneeling-lunges--41772917
----
What’s in this episode of moved to heal?
Leg moves! This week, I'm offering kneeling lunges, plus child's form and cat/cow to begin. I'll invite you to notice and name any feeling that you can identify in the legs. "None" is a totally valid option!

This is also the first in a short series of "leg moves" episodes, so expect more on this theme over the next two weeks.

Moves in detail
Lunges can be done kneeling, where you're supported on one knee and one foot, or standing, where you're supported on both feet.

Below are the moves I describe in the episode (in the following sequence):
- child's form (can be done as a kneeling fold, a side-lying fetal position, or a reclining knees-in hug on your back)
- cat / cow (can be done seated, standing, or from hands and knees)
- upright kneeling lunge (standing on one knee and one foot, torso "upright"; can also do standing on two feet)
- forward kneeling lunge (same as the upright kneeling lunge, with a shift forward in the legs, might not work as well standing as it does kneeling!)
- backward kneeling lunge (same as the upright kneeling lunge, with a shift backward in the hips and legs, might not work as well standing as it does kneeling!)
- cross-legged seat with torso folded forward (or any comfortable position)

Integration suggestion
After listening to the episode, perhaps take a moment to 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 it 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

You can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site]]>https://api.spreaker.com/episode/41772917Wed, 04 Nov 2020 12:00:14 +0000Esther M PalmerThis week starts a series of episodes offering leg moves. We're starting with kneeling lunges, plus childs and cat/cow to begin. You can learn more in the show notes at esthermpalmer.com/moved-to-heal. ---- What’s in this episode of moved to heal?...
----
What’s in this episode of moved to heal?
Leg moves! This week, I'm offering kneeling lunges, plus child's form and cat/cow to begin. I'll invite you to notice and name any feeling that you can identify in the legs. "None" is a totally valid option!

This is also the first in a short series of "leg moves" episodes, so expect more on this theme over the next two weeks.

Moves in detail
Lunges can be done kneeling, where you're supported on one knee and one foot, or standing, where you're supported on both feet.

Below are the moves I describe in the episode (in the following sequence):
- child's form (can be done as a kneeling fold, a side-lying fetal position, or a reclining knees-in hug on your back)
- cat / cow (can be done seated, standing, or from hands and knees)
- upright kneeling lunge (standing on one knee and one foot, torso "upright"; can also do standing on two feet)
- forward kneeling lunge (same as the upright kneeling lunge, with a shift forward in the legs, might not work as well standing as it does kneeling!)
- backward kneeling lunge (same as the upright kneeling lunge, with a shift backward in the hips and legs, might not work as well standing as it does kneeling!)
- cross-legged seat with torso folded forward (or any comfortable position)

Integration suggestion
After listening to the episode, perhaps take a moment to 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 it 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

You can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site]]>1635lunges,movement,trauma-informed,trauma-sensitivefalsefullhttps://www.spreaker.com/episode/why-not-video--41455047https://esthermpalmer.com/moved-to-heal

----
What’s in this episode of moved to heal?
No moves this week! I wanted to share my reasons for making Moved to Heal a podcast rather than a video channel. It's really quite simple and founded in experience.

Anything else of interest?
Why yes! For those of you that want a visual version of Moved to Heal, I have an idea I'm eager to try. Listen in to learn more ;)

Stay in the loop
I'll be announcing a visual offering for Moved to Heal both on the podcast and via my newsletter. You can sign up to get updates when they land at https://esthermpalmer.com.

Be moving, be true, be you
- esther]]>https://api.spreaker.com/episode/41455047Wed, 21 Oct 2020 11:00:11 +0000Esther M PalmerThere are good reasons why Moved to Heal is a podcast and not a video channel. Listen in for my whys. More in the show notes below and at https://esthermpalmer.com/moved-to-heal ---- What’s in this episode of moved to heal? No moves this week! I...https://esthermpalmer.com/moved-to-heal

----
What’s in this episode of moved to heal?
No moves this week! I wanted to share my reasons for making Moved to Heal a podcast rather than a video channel. It's really quite simple and founded in experience.

Anything else of interest?
Why yes! For those of you that want a visual version of Moved to Heal, I have an idea I'm eager to try. Listen in to learn more ;)

Stay in the loop
I'll be announcing a visual offering for Moved to Heal both on the podcast and via my newsletter. You can sign up to get updates when they land at https://esthermpalmer.com.

Be moving, be true, be you
- esther]]>415audiovsvideofalsefullhttps://www.spreaker.com/episode/sunbreath-moving-on-breath--41361873https://esthermpalmer.com/moved-to-heal. Enjoy!

----
What’s in this episode of moved to heal?
In this week's movement episode, I'm building on last week's sequence of moves by adding a breathing component. The sequence is taken from yoga and is sometimes called a "sunbreath". And this week, I'm inviting you to move in time with your breathing.

Moves + breathing cues that make up the Sunbreath
From standing (or seated!), the sunbreath sequence consists of:

- lifting the arms overhead (while breathing in)
- folding the body forward "all the way down" (while breathing out)
- lifting the body up half way to vertical (while breathing in)
- folding the body forward "all the way down" (while breathing out)
- lifting the body up all the way to vertical and lift the arms overhead (while breathing in)
- lowering the arms down (while breathing out)

You can take or leave the breathing cues! And any of the moves, as always :)

Integration suggestion
After listening to the episode, perhaps take a moment to 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 it 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

You can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site]]>https://api.spreaker.com/episode/41361873Wed, 14 Oct 2020 11:00:12 +0000Esther M PalmerWe're building on last week's sunbreath moves by offering the option to move in the time of your breathing. You can learn more in the show notes below and at https://esthermpalmer.com/moved-to-heal. Enjoy! ---- What’s in this episode of moved to...https://esthermpalmer.com/moved-to-heal. Enjoy!

----
What’s in this episode of moved to heal?
In this week's movement episode, I'm building on last week's sequence of moves by adding a breathing component. The sequence is taken from yoga and is sometimes called a "sunbreath". And this week, I'm inviting you to move in time with your breathing.

Moves + breathing cues that make up the Sunbreath
From standing (or seated!), the sunbreath sequence consists of:

- lifting the arms overhead (while breathing in)
- folding the body forward "all the way down" (while breathing out)
- lifting the body up half way to vertical (while breathing in)
- folding the body forward "all the way down" (while breathing out)
- lifting the body up all the way to vertical and lift the arms overhead (while breathing in)
- lowering the arms down (while breathing out)

You can take or leave the breathing cues! And any of the moves, as always :)

Integration suggestion
After listening to the episode, perhaps take a moment to 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 it 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

You can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site]]>879sunbreath,trauma-informed,trauma-sensitive,yogafalsefullhttps://www.spreaker.com/episode/sunbreath-just-the-moves--41361769https://esthermpalmer.com

----
What’s in this episode of moved to heal?
In this week's movement episode, I'm talking you through a sequence of moves. The sequence is taken from yoga and is sometimes called a "sunbreath".

Moves that make up the Sunbreath
From standing (or seated!), the sunbreath sequence consists of
- lifting the arms overhead
- folding the body forward "all the way down"
- lifting the body up half way to vertical
- folding the body forward "all the way down"
- lifting the body up all the way to vertical and lift the arms overhead
- lowering the arms down

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

You can give it 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

You can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site]]>https://api.spreaker.com/episode/41361769Thu, 08 Oct 2020 22:15:18 +0000Esther M PalmerThis week, I'm cueing up a short sequence of moves also known as the "sunbreath." Even though the name suggests a breathing focus, I'm not cueing breath in this episode. You can do or not do any of the practices, and in whatever manner or degree you...https://esthermpalmer.com

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What’s in this episode of moved to heal?
In this week's movement episode, I'm talking you through a sequence of moves. The sequence is taken from yoga and is sometimes called a "sunbreath".

Moves that make up the Sunbreath
From standing (or seated!), the sunbreath sequence consists of
- lifting the arms overhead
- folding the body forward "all the way down"
- lifting the body up half way to vertical
- folding the body forward "all the way down"
- lifting the body up all the way to vertical and lift the arms overhead
- lowering the arms down

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

You can give it 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

You can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site]]>938sunbreath,trauma-informed,trauma-sensitive,yogafalsefullhttps://www.spreaker.com/episode/moving-on-breath--41142962https://esthermpalmer.com/meditation

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Welcome back to Moved to Heal, episode number 3! I'm so glad you're here.

What’s in this episode?
In this week's movement episode, I'm inviting you to try "moving on breath."

Moves on offer
From seated:
- torso rounding / backbending (cat/cow)
- lifting and lowering the arms (vertical)
- torso twist with arm moves (turn to the side)

From hands and knees:
- reach one leg straight behind you and draw it back in
- child's form (sitting back on the heels, folded forward)

From standing:
- side bend (lean to the side)
- pause + stand

Focus on offer
I invite you to try "moving on breath." This can mean trying to move in time with your breathing, or it can mean trying to breathe in time with your movements.

Integration suggestion
After listening to the episode, perhaps take a moment to check in: did you notice something that you want to remember? If yes, maybe record a note (written or spoken) to yourself to help you remember.

You can give it 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

You can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site]]>https://api.spreaker.com/episode/41142962Sun, 27 Sep 2020 11:00:02 +0000Esther M PalmerMoves on offer: moving on or with your breathing from seated, hands and knees, and standing. Focus on offer: breathing! More info in the show notes below and at https://esthermpalmer.com/meditation ---- Welcome back to Moved to Heal, episode number...https://esthermpalmer.com/meditation

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Welcome back to Moved to Heal, episode number 3! I'm so glad you're here.

What’s in this episode?
In this week's movement episode, I'm inviting you to try "moving on breath."

Moves on offer
From seated:
- torso rounding / backbending (cat/cow)
- lifting and lowering the arms (vertical)
- torso twist with arm moves (turn to the side)

From hands and knees:
- reach one leg straight behind you and draw it back in
- child's form (sitting back on the heels, folded forward)

From standing:
- side bend (lean to the side)
- pause + stand

Focus on offer
I invite you to try "moving on breath." This can mean trying to move in time with your breathing, or it can mean trying to breathe in time with your movements.

Integration suggestion
After listening to the episode, perhaps take a moment to check in: did you notice something that you want to remember? If yes, maybe record a note (written or spoken) to yourself to help you remember.

You can give it 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

You can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site]]>1806breath,movement,trauma-informed,trauma-sensitive,yogafalsefullhttps://www.spreaker.com/episode/moving-the-torso-feeling-in-the-torso--41142227https://esthermpalmer.com

----
Welcome back to Moved to Heal and thanks for tuning in!

What’s in this episode?
In this week's movement episode, I'm offering moves from seated and standing, an inviting you to notice feeling in the torso.

Moves on offer
From seated:
- torso rounding / backbending (cat/cow)
- torso side bend (lean to the side)
- torso twist (turn to the side)

From standing:
- roll down and back up (spine round + un-round)
- side bend (lean to the side)
- twist (turn to the side)

Focus on offer
I invite you to notice whether there is feeling or sensation in your torso (chest, upper back, waist, lower back, belly).

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

You can give it 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

You can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site]]>https://api.spreaker.com/episode/41142227Sun, 27 Sep 2020 11:00:02 +0000Esther M PalmerMoves on offer: torso movements from seated and from standing. Focus on offer: notice whether there's feeling in your torso. You can do or not do any of the practices, and in whatever manner or degree you choose. More info in the show notes below and...https://esthermpalmer.com

----
Welcome back to Moved to Heal and thanks for tuning in!

What’s in this episode?
In this week's movement episode, I'm offering moves from seated and standing, an inviting you to notice feeling in the torso.

Moves on offer
From seated:
- torso rounding / backbending (cat/cow)
- torso side bend (lean to the side)
- torso twist (turn to the side)

From standing:
- roll down and back up (spine round + un-round)
- side bend (lean to the side)
- twist (turn to the side)

Focus on offer
I invite you to notice whether there is feeling or sensation in your torso (chest, upper back, waist, lower back, belly).

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

You can give it 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

You can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site]]>1857movement,trauma-informed,trauma-sensititve,yogafalsefullhttps://www.spreaker.com/episode/moving-the-limbs-feeling-in-the-limbs--41141268https://esthermpalmer.com

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Welcome to the inaugural episode of Moved to Heal!

What’s in this episode?
In this week's movement episode, I'm inviting you to notice whether you feel anything in your arms and legs while or after moving them. I'll mention this often during the episode in case you want to observe and forget.

Moves on offer
From seated:
- lifting and lowering the arms (vertical)
- opening and closing the arms (horizontal)
- fold forward

From hands and knees:
- reach one leg straight behind you and draw it back in
- child's form (sitting back on the heels, folded forward)

Focus on offer
I invite you to notice whether there is feeling or sensation in your limbs (arms, wrists, hands; legs, ankles, feet).

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

You can give it 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

You can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site]]>https://api.spreaker.com/episode/41141268Sat, 26 Sep 2020 14:21:23 +0000Esther M PalmerMoves on offer: arm movements from seated, leg movements from hands and knees. Focus on offer: notice whether there's feeling in your limbs (arms, legs). You can do or not do any of the practices, and in whatever manner or degree you choose. More info...https://esthermpalmer.com

----
Welcome to the inaugural episode of Moved to Heal!

What’s in this episode?
In this week's movement episode, I'm inviting you to notice whether you feel anything in your arms and legs while or after moving them. I'll mention this often during the episode in case you want to observe and forget.

Moves on offer
From seated:
- lifting and lowering the arms (vertical)
- opening and closing the arms (horizontal)
- fold forward

From hands and knees:
- reach one leg straight behind you and draw it back in
- child's form (sitting back on the heels, folded forward)

Focus on offer
I invite you to notice whether there is feeling or sensation in your limbs (arms, wrists, hands; legs, ankles, feet).

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

You can give it 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

You can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site]]>1644movement,trauma-informed,trauma-sensitive,yogafalsefullhttps://www.spreaker.com/episode/welcome--41141267https://api.spreaker.com/episode/41141267Sat, 26 Sep 2020 14:21:13 +0000Esther M PalmerEsther introduces you to Moved to Heal -- welcome!331movement,trauma-informed,trauma-sensitive,yogafalsefull