esther m palmer

flowing lunges and naming what you feel

What’s in this episode of moved to heal?

This is the third in a series of "leg moves" episodes. I'm offering lunges with some upper body movement on breath. I'll invite you to try child's form and cat/cow to begin. And as the other two episodes this month, I'll invite you to notice and try to name any feeling that shows up in the legs.


Moves in detail

Lunges can be done kneeling, where you're supported on one knee and one foot, or standing, where you're supported on both feet. I'm offering both options explicitly in this episode

Below are the moves I describe in the episode (in the following sequence):

  • child's form (can be done as a kneeling fold, a side-lying fetal position, or a knees-in hug on your back
  • cat / cow (can be done seated, standing, or from hands and knees)
  • upright kneeling lunge, with lifting + lowering the arms, and then with lowering +lifting the torso
  • high lunge (standing lunge), with lifting + lowering the arms, and then with lowering +lifting the torso
  • cross-legged seat with torso folded forward (or any comfortable position)


Integration suggestion

After listening to the episode (or while listening, that works, too!), 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 "Moving on breath in lunges" on Spreaker.
Be moving, be true, be you

photo credit jon tyson, found on unsplash

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