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 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

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