latest episode

Moved to Heal gets a new format

I'm trying out a shorter, more concise format for the Moved to Heal practice episodes.

In the new format, the practices are shorter, and most offer forms grouped by "type": standing, seated, hands and knees (or hands and feet), reclining, prone, and breathing. I've also eliminated the section where I describe the movements in the practice (if you like that part, please let me know!), on the understanding that most people tuning in are somewhat familiar with yoga forms and the names of movements. Just in case you want more information about a form or movement, I created a yoga forms library. I'm still building it out and some forms or movements may not be posted yet. That said, if you want to see one that is missing, please write me about it --just in case I don't realize it's not there!

I hope you'll give this new format a try and let me know what you think! Do you prefer one version over the other? Did I cut anything that was useful to you? Did I add something you really like?

Any feedback you're comfortable sharing will help me make the podcast better for you!

 
Listen to "Expanding Standing Forms" on Spreaker.
 

What’s in the "Expanding" episode of Moved to Heal?

I offer standing forms and movements that have a wide or "expanded" base. If you want to see any of the forms, you can search by name in the library of yoga forms.
 

The forms + movements offered in this episode

  • Warrior 2 / wide lunge stance
  • Wide-legged stance / wide-legged forward bend
  • Triangle / side hinge
  • Standing spiral or twist

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.

 

You can give it a try when you're ready

Listen to "Expanding Standing Forms" on Spreaker.

 
Be moving, be true, be you
esther
 
 

photo credit andrew buchanan, found on unsplash

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.

 
Listen to "waking center: 5 movements standing + hands-feet" on Spreaker.
 

What’s in the "waking center" episode of moved to heal?

  • Welcome + introduction
  • Description of the movements (see list below)
  • Movement cueing (begins at 8:00)

 

The 5 movements offered 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.

 

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.

 

You can give it a try when you're ready

Listen to "waking center: 5 movements standing + hands-feet" on Spreaker.

 
Be moving, be true, be you
esther
 
 

photo credit chris barbalis, found on unsplash

It's ok to take your time

Welcome to this week's TSY practice! If you give it a try, I invite you to leave aside expectations or assumptions and trust how you feel in a given moment, even if it takes a while to figure out how that is. It can take time and space to let yourself observe what's happening in the present, and that's ok.

 
Listen to "steady: 15 movements standing" on Spreaker.
 

What’s in the "steady" episode of moved to heal?

  • Welcome + introduction
  • Description of the movements (see list below)
  • Movement cueing (begins at 16:00)

 

The 15 movements offered in the steady episode

  • Standing, side bend
  • Standing, roll down + up
  • Standing, twist
  • Warrior 1, bend + straighten leg
  • Warrior 1, arms hug or cross
  • Warrior 1, fold + lift
  • Standing balance, leg lift in three directions
  • Standing balance, tree
  • Standing balance, lift straight leg
  • Warrior 2, lift + lower arms
  • Warrior 2, reach + tilt torso
  • Warrior 2, hold
  • Standing, backbend
  • Standing, spiral
  • Standing, 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.

 

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.

 

You can give it a try when you're ready

Listen to "steady: 15 movements standing" on Spreaker.
 
Be moving, be true, be you
esther
 
 

photo credit chris barbalis, found on unsplash

Be where you are

Today, I invite you to let yourself be where you are --in whatever way you take that invitation. And with that, I want to share a bit about letting your breathing be where it is, because our breathing and physiological state (and therefore our emotional state) are causally linked. Breathing is part of a network of systems with many moving and interrelating parts. I wrote more on that here. You might read it or go right on with with this week's practice. Enjoy!

 
Listen to "weaving: 10 movements standing" on Spreaker.
 

What’s in the "weaving" episode of moved to heal?

  • Welcome + introduction
  • Description of the movements (see list below)
  • Movement cueing (begins at 10:30)

 

The 10 movements offered in the weaving episode

  • Standing, roll down + up
  • Warrior 2, lift + lower arms
  • Standing, side bend
  • Warrior 2, reach + tilt torso
  • Standing balance, tree
  • Warrior 1, arms hug or cross
  • Standing balance, lift straight leg
  • Warrior 1, bend + straighten leg
  • Standing, backbend
  • Standing, 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.

 

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.

 

You can give it a try when you're ready

Listen to "weaving: 10 movements standing" on Spreaker.

 
Be moving, be true, be you
esther
 
 

photo credit catrin johnson, found on unsplash

Bringing awareness into practice

For most of us, body awareness is a blurring of what we feel in our body and what we've learned about our body. Can you recognize this in your own awareness? Perhaps notice where that blurring --which you might experience as complex or unsure, among other things - feels ok for now.
 
Listen to "soft stance: 10 movements standing" on Spreaker.
 

What’s in the "soft stance" episode of moved to heal?

  • Welcome + introduction
  • Description of the movements (see list below)
  • Movement cueing (begins at 11:30)

 

The 10 movements offered in the soft stance episode

  • Standing, side bend
  • Standing, roll down + up
  • Warrior 1, arms hug or cross
  • Warrior 1, bend + straighten leg
  • Standing balance, tree
  • Standing balance, lift straight leg
  • Warrior 2, lift + lower arms
  • Warrior 2, reach + tilt torso
  • Standing, backbend
  • Standing, 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.

 

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.

 

You can give it a try when you're ready

Listen to "soft stance: 10 movements standing" on Spreaker.

 
Be moving, be true, be you
esther
 
 

photo credit birger strahl, found on unsplash

Sometimes, it can be good to just observe

Does all that we’re aware of in ourselves need to have meaning? Do we need to explain all that we can sense in our bodies? I don't think so. Being aware of being, of sensing without explaining --or being aware with curiosity and patience-- can be a gift, especially when it's a practice you choose.

 
Listen to "upright: 5 movements standing" on Spreaker.
 

What’s in the "upright" episode of moved to heal?

  • Welcome + introduction
  • Description of the movements (see list below)
  • Movement cueing (begins at 11:00)

 

The 5 movements offered in the upright episode

  • Standing, side bend
  • Warrior 1, arms hug or cross
  • Standing, balance (tree)
  • Warrior 2, lift + lower arms
  • Standing, backbend

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.

 

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.

 

You can give it a try when you're ready

Listen to "upright: 5 movements standing" on Spreaker.

 
Be moving, be true, be you
esther
 
 

photo credit brandon couch, found on unsplash

How are we aware?

Awareness can come through your knowledge of something. Like what we collectively know about our bodies. Your knowledge affects your awareness. Body knowledge is part of how you can be aware of your own body.

Awareness is also your sense of, or consciousness of something. Awareness is what you can tune into and feel or notice or hold in your mind's attention, either while it's happening or after it’s happened. You don’t need to be able to label or define or understand an experience to be conscious or aware of it.

If you'd like, perhaps notice how you use your awareness in your practice today.

 
Listen to "strong footing: 15 movements seated + standing" on Spreaker.
 

What’s in the "strong footing" episode of moved to heal?

  • Welcome + introduction
  • Description of the movements (see list below)
  • Movement cueing (begins at 13:30)

 

The 15 movements offered in the "strong footing" episode

  • Cross-leg seat, fold forward
  • Cross-leg seat, cat/cow
  • Cross-leg seat, twist
  • Forward-leg seat, lift arms
  • Forward-leg seat, side bend
  • Forward-leg seat, lean back
  • Low lunge, lift + lower back knee
  • Low lunge, twist
  • Low lunge, lift back knee (high lunge)
  • Side lunge, arm reach
  • Side lunge, lift arms forward + lower down
  • Warrior 2 (or side lunge), lift + lower one arm
  • Downdog, peddle feet
  • Standing forward fold, sway
  • Standing, roll up + 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.

 

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.

 

You can give it a try when you're ready

Listen to "strong footing: 15 movements seated + standing" on Spreaker.

 
Be moving, be true, be you
esther
 
 

photo credit ben ostrower, found on unsplash

What's in a body?

Body can be “a body,” a specimen of the human body. The kind of body we study through many lenses (science, medicine, sociology, history, art, and more). Body can also be your body. Unique, experiencing, being.

If you'd like, you can ask yourself to notice which body --or bodies-- you bring into your practice today.
 
Listen to "wandering road: 10 movements seated + standing" on Spreaker.
 

What’s in the "wandering road" episode of moved to heal?

  • Welcome + introduction
  • Description of the movements (see list below)
  • Movement cueing (begins at 11:00)

 

The 10 movements offered in the "wandering road" episode

  • Cross-leg seat, cat/cow
  • Forward-leg seat, lift arms
  • Forward-leg seat, lean back
  • Downdog, peddle feet
  • Low lunge, lift + lower back knee
  • Side lunge, lift arms forward + lower down
  • Side lunge, arm reach
  • Low lunge, twist
  • Downdog, breathe
  • Cross-leg seat, fold forward

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.

 

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.

 

You can give it a try when you're ready

Listen to "wandering road: 10 movements seated + standing" on Spreaker.

 
Be moving, be true, be you
esther
 
 

photo credit joshua hoehne, found on unsplash

Why we move

Just a few more reasons...

We move to feel. To release feelings, to bring on feelings. We move to flee. To get away from ourselves and others. We move to approach. To draw towards ourselves and others. We move to endure. To build strength through challenge. We move to overcome. To break barriers and build bases. We move to be social. To feel connected and to laugh...
 
Listen to "finding your feet: 10 movements seated + standing" on Spreaker.
 

What’s in the "finding your feet" episode of moved to heal?

  • Welcome + introduction
  • Description of the movements (see list below)
  • Movement cueing (begins at 12:00)

 

The 10 movements in the "finding your feet" episode

  • Cross-leg seat, fold forward
  • Cross-leg seat, cat/cow
  • Forward-leg seat, lift arms
  • Forward-leg seat, lean back
  • Low lunge, lift + lower back knee
  • Low lunge, twist
  • Side lunge, arm reach
  • Side lunge, lift arms forward + lower down
  • Downdog, peddle feet
  • Downdog or standing forward fold, breathe

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.

 

Integration suggestion

When you discover movement that resonates -- whether in one of these practices or in a sport or just moving without a label, let it become part of your life. Notice when you need it and when you don't. Gradually, one move at a time, you can build your own movement resource library, just by doing and noticing.
 

You can give it a try when you're ready

Listen to "finding your feet: 10 movements seated + standing" on Spreaker.

 
Be moving, be true, be you
esther
 
 

photo credit iam simpson, found on unsplash

Why we move

Just a few reasons...

We move to get things done. To build a house or keep up with others. We move to show our spirits. To dance, to play, to feel alive. We move to stay healthy. To exercise our bodies and minds with routines that sustain us. We move to get healthy. To create a shift or change in our bodies and minds with new movements that can challenge us. We move to heal.

 
Listen to "shifting perspectives: 5 movements seated + standing" on Spreaker.
 

What’s in the "shifting perspectives" episode of moved to heal?

  • Welcome + introduction
  • Description of the movements (see list below)
  • Movement cueing (begins at 8:15)

 

The 5 movements offered in the "shifting perspectives" episode

  • Cross-leg seat, fold forward
  • Forward-leg seat, lift arms
  • Low lunge, lift + lower back knee
  • Side lunge, reach one arm
  • Downdog, peddle feet

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.

 

Integration offering

As you move through the practice or as you move through your week, I invite you to observe your movement. You might notice whether you recognize limitations or capacities. Or whether you notice difference or sameness.

 

You can give it a try when you're ready

Listen to "shifting perspectives: 5 movements seated + standing" on Spreaker.

 
Be moving, be true, be you
esther
 
 

photo credit gary fultz, found on unsplash

Why I love teaching trauma-sensitive yoga

Like most of us, I've lived through experiences that hurt. I’ve got stuff that I’ve had to sort through and heal --and am still figuring out. The process and the tools of trauma-sensitive yoga resonate with me for creating a more inclusive sphere in yoga and other shared spaces. This is what motivates me to create a safe environment in the ways that I can, with movement and awareness and learning to know yourself through them.

Listen to "preparing to stand: 15 movements, kneeling + standing" on Spreaker.

What’s in the "preparing to stand" episode of moved to heal?

  • Welcome + introduction
  • Description of the movements (see list below)
  • Movement cueing (begins at 11:30)

 

The 15 movements in the "preparing to stand" episode

  • Kneeling seat, lift + pull arms
  • Kneeling seat, sweep arms
  • Kneeling seat, stand (on shins) + sit
  • Kneeling seat, forward fold (child's)
  • Hands/knees, side to side
  • Hands/knees, cat/cow
  • Hands/knees, twist
  • Hands/knees, birddog balance (limbs reach forward/backward)
  • Hands/knees, side birddog balance (limbs reach out to the sides)
  • Hands/knees, moving balance (limbs reach forward/backward)
  • Kneeling lunge, lift + lower arms
  • Kneeling lunge, twist
  • Kneeling lunge, lift back knee to high lunge
  • Standing, sway or side bend
  • Standing, head tilt or turn
  • Standing, breathe

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.

 

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.

 

You can give it a try when you're ready

Listen to "preparing to stand: 15 movements, kneeling + standing" on Spreaker.

Be moving, be true, be you
esther

photo credit gustav schwiering, found on unsplash

Learning to trust

Movement, and moving to heal, can help you learn to trust your body, even when you don’t know the cause of every signal. What we feel can be confusing. And most of us need to learn to trust the body --and unlearn ignoring or dismissing it. Trusting our bodies can require hard work and take a long time, but one movement at a time, one curiosity at a time, one conversation at a time, we can find our way there.

Listen to "journey to breathe: 10 movements kneeling + standing" on Spreaker.

What’s in the "journey to breathe" episode of moved to heal?

  • Welcome + introduction
  • Description of the movements (see list below)
  • Movement cueing (begins at 8:30)

 

The 10 movements in the "journey to breathe" episode:

  • Kneeling seat, lift + pull arms
  • Hands/knees, cat/cow
  • Hands/knees, birddog balance (limbs reach forward/backward)
  • Kneeling seat, sweep arms
  • Hands/knees, side to side
  • Hands/knees, side birddog balance (limbs reach out to the sides)
  • Kneeling lunge, lift + lower arms
  • Hands/knees transition with fold (child's)
  • Kneeling lunge, twist
  • Hands/knees transition to stand
  • Standing, side bend
  • Standing, breathe

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.

 

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.

 

You can give it a try when you're ready

Listen to "journey to breathe: 10 movements kneeling + standing" on Spreaker.

Be moving, be true, be you
esther

photo credit jason leung, found on unsplash

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