esther m palmer

journey to breathe: ten kneeling + standing movements

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"

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.

Be moving, be true, be you

photo credit jason leung, found on unsplash

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