There's a stopping point for every shape or movement in our body. A point past which our bones do not go (without injury). For many of us, the far extreme is unnecessary to test. And just inside of your edge is a full range of possible movement that you can keep (or regain) by moving through it regularly.
Listen to "Moved Class - moving through your range"
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 moving through a full range.
The forms + movements offered in this episode
- 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 true, be you
photo credit preston maughan, found on unsplash
Your body talks to your brain. One of the ways your brain gets signals from your body is through sensations. Sometimes sensations indicate something clear and easy to understand --or you've learned what they mean. And, of course, sometimes sensations are new or unknown or unexpected --or unclear. You might choose to notice these, too. You might let yourself be curious and lean in to paying attention, gathering intel to perhaps discover something new about yourself.
Listen to "Moved Class - awareness through sensation"
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 awareness through sensation.
The forms + movements offered in this episode
- 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 true, be you
photo credit pawel czerwinski, found on unsplash
"Even" breathing rhythm is probably our anatomical "normal." Does that mean you should strive for 1:1 inhale to exhale breathing all the time? I doubt it. Possibly it means we might learn something from spending time with even-ratio breathing. You might notice how it feels to practice breathing 1:1 -- and whether it shifts how you feel overall.
Listen to "Moved Class - breathing rhythm"
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 a breathing rhythm.
The forms + movements offered in this episode
- 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 true, be you
photo credit paulius dragunas, found on unsplash
How do you know if holding your position is a sign of strength? It might be that you feel confident, solid, grounded --or even like you're not working hard! It might be that you feel capable while exerting extreme effort! It might be that you know, from various sources of knowledge and self-awareness, that you're right where you need to be, even if it's scary, shaky, and uncomfortable.
Listen to "Moved Class - strength through holding"
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 holding a shape.
The forms + movements offered in this episode
- 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 true, be you
photo credit nitish meena, found on unsplash
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
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
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
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
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
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
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
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
PS. If you'd like to hear more from me, you can sign up for my newsletter.
photo credit jude beck, found on unsplash