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 "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

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