esther m palmer

pausing to breathe - five reclining + seated movements

Moved to Heal gets a format update

Last week I introduced a "5 forms" format that I'll be trying out for the next six months. Each episode will include 5 forms or starting shapes, and in these I'll invite you to try 1, 2, or 3 different actions. I'm saying that form + action = movement, so each episode will have 5, 10, or 15 movements total. Each month will start with a 5 movements episode, on which I'll build for two 10 and one 15 movement episode, so that you can work with the same movements repeatedly over one month.

Once you've had a chance to try a few of these episodes, I welcome and am grateful for your feedback! If you feel comfortable sharing it with me, you can use the comment box at the bottom of the page, sharing whatever you like or perhaps responding to any or all of these questions: Does this "5 forms" format work well for you? What do you like about it? What don't you like about it? And thank you!

What’s in this episode of moved to heal?

This week's 5 movements
- Lying on your back, hug legs in
- Lying on your back, lift hips (hip bridge)
- Sidelying, roll side to side
- Sitting cross-legged, twist the torso side to side
- Kneeling seat, fold torso forward (child's)

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 practice trauma informed?

Choices. Whether in the description or the cueing of a movement, or both, I offer more than one choice for all forms and actions. For example, the 5 movements above include sitting cross-legged for one. You could also lie down or stand up or sit another way. You can choose to do one of the choices offered, or something else that you want to do.


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.


You can give it a try when you're ready

Listen to "pausing to breathe: 5 movements reclining + seated"
Be moving, be true, be you

photo credit Becky Bekk, found on unsplash

Thoughts or questions? I'd love to hear them.

Thoughts or Qs on blog posts


A space to move, heal from daily stresses, and be true to yourself. 
Want a personal introduction? You can schedule a time below.
copyright © 2024 esther m palmer