esther m palmer

preparing to stand: ten kneeling + standing movements

Why I love teaching trauma-sensitive yoga

Like most of us, I've lived through experiences that hurt. I’ve got stuff that I’ve had to sort through and heal --and am still figuring out. The process and the tools of trauma-sensitive yoga resonate with me for creating a more inclusive sphere in yoga and other shared spaces. This is what motivates me to create a safe environment in the ways that I can, with movement and awareness and learning to know yourself through them.

Listen to "preparing to stand: 15 movements, kneeling + standing"


The 15 movements in the "preparing to stand" episode

  • Kneeling seat, lift + pull arms
  • Kneeling seat, sweep arms
  • Kneeling seat, stand (on shins) + sit
  • Kneeling seat, forward fold (child's)
  • Hands/knees, side to side
  • Hands/knees, cat/cow
  • Hands/knees, twist
  • Hands/knees, birddog balance (limbs reach forward/backward)
  • Hands/knees, side birddog balance (limbs reach out to the sides)
  • Hands/knees, moving balance (limbs reach forward/backward)
  • Kneeling lunge, lift + lower arms
  • Kneeling lunge, twist
  • Kneeling lunge, lift back knee to high lunge
  • Standing, sway or side bend
  • Standing, head tilt or turn
  • 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 gustav schwiering, found on unsplash

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

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