latest episode

 width=
 width=

Boat Balance

Seated Form also known as Boat, Boat Form

 

Some Form Options
  • Keep feet on the floor
  • Hold on to the legs

 

Some Movement Options
  • Lift and lower the legs or arms while balancing
  • Straighten and bend the legs while balancing
  • Lean back and lift up

 

photo © Eric Bandiero

 width=
 width= 

Childs

Seated Form also known as Kneeling Forward Fold, Child's Form

 

Some Form Options
  • Knees and feet can be together or any distance apart
  • Arms by your sides, supporting your shoulders or head, or reaching forward

 

Some Movement Options
  • Scrunch and release the toes
  • Reach arms to one side, then to the other (any pacing)
  • Lift and fold

  

photo © Eric Bandiero

 width=
 width=

 

Cross-Leg Seat

Seated Form also known as Easy Seat

 

Some Form Options
  • Cross legs at shins or ankles or wherever it's comfortable

 

Some Movement Options
  • Move through the spine, such as side to side sway
  • Move the arms in any way, such as reaching out and in
  • Cross and uncross the legs

  

photo © Eric Bandiero

 width= 

Forward-Leg Seat

Seated Form also known as Straight-Leg Seat

 

Some Form Options
  • Legs bent or straight
  • Arms by sides or behind you or wherever you like

 

Some Movement Options
  • Bend and straighten the legs
  • Move the arms in any way, such as forward backward or out and in
  • Look side to side

  

photo © Eric Bandiero

 width=
 width=
 width= 

Seated Forward Leg Fold

Seated Form also known as Back Body Stretch

 

Some Form Options
  • Legs bent or straight
  • Torso lean with head up or round forward

 

Some Movement Options
  • Fold and lift the torso
  • Point and flex the feet
  • Bend and straighten the knees

  

photo © Eric Bandiero

 width= 

Seated Step-Over Twist

Seated Form also known as

 

Some Form Options
  • Bottom leg bent or straight
  • Arms hug knee or back hand on floor or wherever it's comfortable

 

Some Movement Options
  • Turn head into and out of the twist
  • Turn torso into and out of the twist

  

photo © Eric Bandiero

 width=
 width=
 width=

Single Leg Forward Fold

Seated Form also known as

 

Some Form Options
  • Torso lean with head up or round forward
  • Arms wherever they feel comfortable or support you

 

Some Movement Options
  • Bend and straighten extended leg
  • Fold and lift torso
  • Turn the head side to side

 

photo © Eric Bandiero

 width= 

Single Leg Seat

Seated Form also known as

 

Some Form Options
  • Straight leg out to the side or forward
  • Arms and torso however you like

 

Some Movement Options
  • Move the arms in any pathway, such as forward backward or in circles
  • Turn the head side to side
  • Point and flex foot of extended leg

  

photo © Eric Bandiero

 width= 

Single Leg Seated Twist

Seated Form also known as

 

Some Form Options
  • Torso upright or lean
  • Arms down or wide

 

Some Movement Options
  • Move in and out of the twist
  • Open and close the arms

  

photo © Eric Bandiero

 width=

Wide-Legged Seated Fold

Seated Form also known as

 

Some Form Options
  • Lean or round forward
  • Legs bent or straight

 

Some Movement Options
  • Fold and lift
  • Move the arms through any pathway, such as lift and lower or open and close
  • Turn the head

 

photo © Eric Bandiero

 width=

Wide-Legged Seated Fold Twist

Seated Form also known as

 

Some Form Options
  • Lean or stay upright
  • Legs bent or straight

 

Some Movement Options
  • Alternate sides once or several times
  • Turn the head with the twist or keep it in center

 

photo © Eric Bandiero

this is mov/ed

A space to move, heal, and be true to yourself. Want a personal introduction? Let's talk. 
SCHEDULE A FREE INTRODUCTION
copyright © 2021 esther m palmer
menu