esther m palmer

strong footing: fifteen seated + standing movements

How are we aware?

Awareness can come through your knowledge of something. Like what we collectively know about our bodies. Your knowledge affects your awareness. Body knowledge is part of how you can be aware of your own body.

Awareness is also your sense of, or consciousness of something. Awareness is what you can tune into and feel or notice or hold in your mind's attention, either while it's happening or after it’s happened. You don’t need to be able to label or define or understand an experience to be conscious or aware of it.

If you'd like, perhaps notice how you use your awareness in your practice today.

Listen to "strong footing: 15 movements seated + standing"


The 15 movements offered in the "strong footing" episode

  • Cross-leg seat, fold forward
  • Cross-leg seat, cat/cow
  • Cross-leg seat, twist
  • Forward-leg seat, lift arms
  • Forward-leg seat, side bend
  • Forward-leg seat, lean back
  • Low lunge, lift + lower back knee
  • Low lunge, twist
  • Low lunge, lift back knee (high lunge)
  • Side lunge, arm reach
  • Side lunge, lift arms forward + lower down
  • Warrior 2 (or side lunge), lift + lower one arm
  • Downdog, peddle feet
  • Standing forward fold, sway
  • Standing, roll up + 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 ben ostrower, found on unsplash

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

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