esther m palmer

moved yoga flow practice on moved to heal

Happy Summer!

July is a month of rest for me and so I'm taking a break from teaching classes and creating new podcast episodes. Of course, that doesn't mean you should stop moving! I will be re-casting some breathing practices throughout July and August and today I am sharing a bonus episode to launch you into summer: A one-hour yoga practice just like I would teach in my Sunday Mov/ed Yoga Flow classes. The class wraps up with a 10 minute rotation of awareness to encourage you to take that rest period! (But of course, you do you!)

I hope you'll be able to incorporate this and other Moved to Heal practices into your own summer rest and travels! xo
Listen to "bonus: mov/ed yoga flow class" on Spreaker.


What's in this "mov/ed group class" episode of Moved to Heal?

This episode is a little different. I'm sharing an example of my one-hour Mov/ed Flow Yoga online group yoga classes. You can listen in or try part or all of the practice, and if it suits your needs, I hope you'll consider joining us on Sunday mornings. You can sign up for the group class email here.

If you want to see the forms in this class, you can search by title in my library of yoga forms. Some may be missing, but the bulk should be there!


The sequence for this mov/ed flow yoga practice


  • Breath awareness
  • Seated spine movements
  • Boat (core balance)

Hands and Knees

  • Cat/cow
  • Spine rotation
  • Birddog (alternating limb balance)

Flow prep / moving towards standing

Standing Flows + Balance

  • Sun salute with twisting low lunge
  • Sun salute with high lunge or warrior 1
  • Sun salute with warrior 2 and half moon (balance)
  • Karate Kid Twist (balance)

Return to the floor

  • Seated step-over twist (ardha matseyendrasana)
  • Reclining bridge
  • Reclining ankle to knee stretch
  • Rest / guided rotation of awareness

While you listen to the episode, you can do or not do any of the practices, and in whatever manner or degree you choose.


Is this practice trauma informed?

The way I teach the class is trauma-informed in that I always offer choices, invitations, noticing, and open-ended experiments (you can read more about those here). That said, this practice wasn't designed specifically for trauma survivors, and so the class structure is more akin to what you'd find in a vinyasa yoga class in a yoga studio.

Be moving, be true, be you

photo credit ernest brillo, 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 © 2023 esther m palmer