latest episode

Just a little bit goes a long way

It's super easy to skip doing a movement practice because of time --or the expectation that every practice needs to be long or "full". So. not. the. case! Just move when you need it. Enjoy!
 
Listen to "Mini Moves - Lunge Hip Stretch"
 

What’s in the 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 you!
 

The forms + movements offered in this episode

  • 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 forms may be pictured in my yoga forms 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.

 
Be moving, be true, be you
esther
 
 

photo credit katie hafner, found on unsplash

standing on your own two feet

Not always a simple thing! I invite you to explore what it feels like to you.
 
Listen to "Standing Forms TSY Practice for the week of Oct 11"

 

What’s in the 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 in my yoga forms 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.

 

What makes this trauma informed?

Choices, invitations, noticing, open-ended explorations. Read more about those here.

 

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.

 
Be moving, be true, be you
esther
 
 

photo credit gerry juwono, found on unsplash

Just breathe, just move

Sunbreaths are my go to when I just want to feel the rhythm of breathing in my movement. They can be used for lots of different things, so of course please let them be for you what you need! Enjoy!
 
Listen to "Mini Moves - Sunbreath Variations"
 

What’s in the 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. The simple (defined as being two part rather than multi-part!) and repetitive movements could have an energizing or calming effect (or something else!) depending on the day and how you're feeling when you start.
 

The forms + movements offered in this episode

  • Sunbreaths
  • Chair breaths (aka Squat + Stand)
  • Forward lunge stance (aka Warrior 1)
  • Simple stance (aka Tadasana)

Some forms may be pictured in my yoga forms 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.

 
Be moving, be true, be you
esther
 
 

photo credit rosie kerr, found on unsplash

Many levels

Some of the TSY practices I post on Moved to Heal are labeled as offering "Mixed Forms." If you ever wondered what that means, it just means some forms might be offered standing, some seated, some reclining, and so on. Other practices might have forms all of which are offered from a seating base or a standing base. If you like the variety, you can seek out the "Mixed Forms" episodes or choose to mix up what you do with the offered forms on the "single level" episodes.
 
Listen to "Mixed Forms TSY Practice - Grounding"

 

What’s in this TSY practice episode of moved to heal?

I offer mixed types of forms and movements.
Some of the forms may be pictured in my yoga forms 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.

 

What makes this trauma informed?

Choices, invitations, noticing, open-ended experiments. Read more about those here.

 

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.

 
Be moving, be true, be you
esther
 
 

photo credit gabriel izgi, found on unsplash

Challenge can be ok

Most of the practices I offer (including this one!) encourage you to do as you need and at a pace that works for you. I'm also offering the option of working with a challenge: lengthening your breath just a bit beyond normal. This takes some focus effort and some physical effort. And maybe that's challenging for you, and maybe it's not -- something else about this practice could be where you encounter challenge! If that's ok with you, then it's ok. And if it's not, then you can change up what you're doing until you're where you want to be for that moment.

I hope it's fruitful!
 
Listen to "Mini Moves - Choosing Challenge"
 

What’s in the Mini Moves episode of moved to heal?

I offer up a practice you can use to embrace a challenge of using a long or full breath throughout the practice. You can also just breathe normally and move as you need!

 

The forms + movements offered in this episode

  • 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 forms may be pictured in my yoga forms 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.

 
Be moving, be true, be you
esther
 
 

photo credit guzman barquin, found on unsplash

What's in a breath

Breathing is something we all do. And we don't do it all exactly the same. The way our bodies move to facilitate air getting in and out of our lungs is specific to our situation and moment. This episode offers an opportunity to tune in and observe your breathing in the moment you happen to choose to practice.

Listen to "Noticing Breathing TSY practice"

 

What’s in 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

 

What makes this trauma informed?

Choices, invitations, noticing, open-ended experiments. Read more about those here.

 

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.

Be moving, be true, be you
esther

photo credit denys argyriou, found on unsplash

New on Moved to Heal!

We're all at different stages of our healing journey, so I decided to begin including some "regular" mov/ed yoga practices in addition to the trauma-sensitive yoga ones on the podcast.

The new "Mini Moves" episodes follow the same style of teaching I use in my general population classes that I teach online and in local studios. From move to move, there's a little bit more direction (let's do this, then this) than in TSY, though still with the invitation to make it your own and do as you choose.

Future episodes that offer practices in the trauma-sensitive yoga style will be labeled "TSY practice".

I invite you to give a quick listen to both kinds without expectation or judgment and see which feels better to you.

Enjoy!

 
Listen to "Mini Moves - Getting Comfy to Let Go of Tension"

 

What’s in the Mini Moves episode of Moved to Heal?

I invite you to get comfortable in these forms + movements and let go of a little unwanted tension -- or whatever they yield for you!

  • 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.

While you listen to the episode, you can 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 jr korpa, found on unsplash

how do you pause?

 
Listen to "taking pauses: 15 movements belly down + seated"

 

The movements offered in the "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.

 

What makes this trauma informed?

Choices, invitations, noticing, open-ended experiments. Read more about those here.

 
Be moving, be true, be you
esther
 
 

photo credit flavien beauvais, found on unsplash

sides and parts

Where do you experience different sides of yourself? Does it depend on location, company, or activity? Do different practices and movements help you be aware of all the ways you're you?

Sometimes, it can be challenging to just be ourselves when who we are can seem to change with our environment. Of course, I think that's just being human. We come like this, and we become like this: complex and multi-dimensional.
 
Listen to "exploring all sides: 10 movements belly down + seated"

 

The movements offered 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.

 

What makes this trauma informed?

Choices, invitations, noticing, open-ended experiments. Read more about those here.

 
Be moving, be true, be you
esther
 
 

photo credit emerson peters, found on unsplash

Start with ten seconds
Taking a pause in stillness to notice breathing might be akin to taking a moment to notice being --being alive, being you, being ready for the next moment perhaps.

Some days the pause is welcome and some days it might be overwhelming, and you can practice it when it feels ok, a little bit at a time. Even ten seconds that you're aware of can be a moment of beginning.

 
Listen to "breathing in stillness: 10 movements belly down + seated"

 

The 10 movements offered 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.

 

What makes this trauma informed?

Choices, invitations, noticing, open-ended experiments. Read more about those here.

 
Be moving, be true, be you
esther
 
 

photo credit duon guyen, found on unsplash

Thank you, floor

Being on the floor tends to make me more aware of my body. Bringing legs and torso closer together by virtue of sitting on the ground reminds me that my legs are part of me. Letting the floor support me reminds me that I'm a system of many parts that work together. And a little time breathing, resting, and observing can open up channels of communication within my internal systems.

If you're comfortable being on the floor, perhaps ask yourself or reflect after the practice on how it's useful to you.

 
Listen to "close to center: 5 movements belly down + seated"

 

The 5 movements offered 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.

 

What makes this trauma informed?

Choices, invitations, noticing, open-ended experiments. Read more about those here.

 
Be moving, be true, be you
esther
 
 

photo credit beatrice meneghelli, found on unsplash

In this practice, I'm inviting you to notice and/or engage with the "four parts" of your breathing: inhale, pause/transition, exhale, pause/transition.

 
Listen to "Four Part Breathing - RECAST Ep 13" on Spreaker.

 

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.

 

What makes this trauma informed?

Choices, invitations, noticing, open-ended experiments. Read more about those here.

 

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.

 
Be moving, be true, be you
esther
 
 

photo credit garry clarke, found on unsplash

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