mov/ed
esther m palmer

Sometimes staying with an experience is not a default response. When you have a choice, how do you know when to stay with an experience and when to let go? In order to get out of it what you want? There might be input from your head or heart or gut (or all three at once) fueling your choice. It's ok to trust yourself, and it's ok to change your mind!

 
Listen to "Moved Class 5 Staying with stretch"
 

What’s in this episode of Moved to Heal?

Welcome 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 -- always offering choices and inviting you to practice as you choose.

 

While creating this practice, I was keeping in mind staying with an experience.

 

The forms + movements offered in this episode

  • 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 true, be you
esther
 
 

photo credit nico mksmc, found on unsplash

Learning a fact or two about how our bodies work (generally) can make a big difference in your awareness of self -- perhaps because it provides a new layer to an experience you already trust, or because it provides an explanation for an experience you question, or even because it opens us up to being curious and discovering new awareness of experiences that have been there all along...

 
Listen to "Moved Class 4 Awareness through anatomy"
 

What’s in this episode of Moved to Heal?

Welcome 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 -- always offering choices and inviting you to practice as you choose.

 

While creating this practice, I was keeping in mind finding awareness through learning some anatomical facts.

 

The forms + movements offered in this episode

  • 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 true, be you
esther
 
 

photo credit nico mksmc, found on unsplash

When do you notice your breathing? Only when you choose to? Or also spontaneously, whether because of a change in sensation or pattern or just where your mind wandered... When you're practicing paying attention, you might make a choice whether to continuously bring your mind back to your breathing with whatever effort that requires or to allow noticing to happen when it does. You can make discoveries through both approaches and neither is better than the other.

 
Listen to "Moved Class 3 Observing breathing" 

What’s in this episode of Moved to Heal?

Welcome 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 -- always offering choices and inviting you to practice as you choose.

 

While creating this practice, I was keeping in mind observing breathing.

 

The forms + movements offered in this episode

  • 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 true, be you
esther
 
 

photo credit natalia y, found on unsplash

We can grow stronger by overcoming something difficult. Sometimes what's difficult is staying the course through a series of small challenges! In movement, bringing attention and intention to every repetition --even when there are lots of them!-- can contribute to building strength over time.

 
Listen to "Mov/ed Class - strength through repetition"
 

What’s in this episode of Moved to Heal?

Welcome 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 -- always offering choices and inviting you to practice as you choose.

 
While creating this practice, I was keeping in mind building strength through repetition.

 

The forms + movements offered in this episode

  • 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 true, be you
esther
 
 

photo credit mohamed nohassi, found on unsplash

Checking in can be about seeing how you are doing, what you need, where you want to focus... it can be an open-ended exploration, and it's ok to end with more questions or curiosities than answers!

 
Listen to "Mov/ed Class - checking in with self"
 

What’s in this episode of Moved to Heal?

Welcome 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 -- always offering choices and inviting you to practice as you choose.

 
While creating this practice, I was keeping in mind how we can "check in" with self during movement.
 

The forms + movements offered in this episode

  • 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 true, be you
esther
 
 

photo credit preston pownell, found on unsplash

Welcome 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.
 
Listen to "Chair Series TCTSY 7 Taking Effective Action"
 

About the Chair 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.

 

The 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
 
PS. If you'd like to hear more from me, you can sign up for my newsletter.
 
 

photo credit mhrezaa, found on unsplash

Welcome 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.
 
Listen to "Chair Series TCTSY 6 Creating Rhythms"
 

About the Chair 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.

 

The 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
 
PS. If you'd like to hear more from me, you can sign up for my newsletter.
 
 

photo credit nelson santos, found on unsplash

Welcome movers! This week's moved to heal practice is part five in a seven-part series of chair-based forms. The theme is sharing experience.
 
Listen to "Chair Series TCTSY 5 Sharing Experience"
 

About the Chair 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.

 

The 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
 
PS. If you'd like to hear more from me, you can sign up for my newsletter.
 
 

photo credit jude beck, found on unsplash

Welcome movers! This week's moved to heal practice is part four in a seven-part series of chair-based forms. The theme is noticing breathing.
 
Listen to "Chair Series TCTSY 4 Noticing Breathing"
 

About the Chair 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.

 

The 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
 
PS. If you'd like to hear more from me, you can sign up for my newsletter.
 
 

photo credit neenu vimalkumar, found on unsplash

Welcome 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.
 
Listen to "Chair Series TCTSY 3 Choosing Movement"
 

About the Chair 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.

 

The 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
 
PS. If you'd like to hear more from me, you can sign up for my newsletter.
 
 

photo credit mitul grover, found on unsplash

Welcome 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.
 
Listen to "Chair Series TCTSY 2 Present Moment"
 

About the Chair 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.

 

The 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
 
PS. If you'd like to hear more from me, you can sign up for my newsletter.
 
 

photo credit mick haupt, found on unsplash

Welcome 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.
 
Listen to "Chair Series TCTSY 1 Welcoming Movement"  

About the Chair 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.

 

The 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
 
PS. If you'd like to hear more from me, you can sign up for my newsletter.
 
 

photo credit miguel andrade, found on unsplash

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