esther m palmer

standing lunges and naming what you feel

What’s in this episode of moved to heal?

We build on last week's kneeling lunges with the standing version, standing lunges. As last week, I offer child's form and cat/cow to begin, and invite you to notice and name any feeling that you can identify in the legs. "None" is always a valid option!


Moves in detail

Lunges can be done standing, where you're balanced on one foot forward (flat foot on the ground) and one foot backward (balancing on ball of foot), or kneeling.

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)
  • low lunge (like a runner's lunge with one leg forward, one leg back, and torso leaning over front leg)
  • high lunge (like upright kneeling lunge, from last week, only with the back knee off the floor; ends up being a balancing shape)
  • cross-legged seat with torso folded forward (or any comfortable position)


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.


You can give it a try when you're ready

Listen to "Standing lunges" on Spreaker.
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photo credit david zawila, found on unsplash

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