esther m palmer

steady: fifteen standing movements

It's ok to take your time

Welcome to this week's TSY practice! If you give it a try, I invite you to leave aside expectations or assumptions and trust how you feel in a given moment, even if it takes a while to figure out how that is. It can take time and space to let yourself observe what's happening in the present, and that's ok.

Listen to "steady: 15 movements standing"

The 15 movements offered in the steady episode

  • Standing, side bend
  • Standing, roll down + up
  • Standing, twist
  • Warrior 1, bend + straighten leg
  • Warrior 1, arms hug or cross
  • Warrior 1, fold + lift
  • Standing balance, leg lift in three directions
  • Standing balance, tree
  • Standing balance, lift straight leg
  • Warrior 2, lift + lower arms
  • Warrior 2, reach + tilt torso
  • Warrior 2, hold
  • Standing, backbend
  • Standing, spiral
  • Standing, pause

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 chris barbalis, found on unsplash

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