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Moved to Heal gets a format update

Last week I introduced a "5 forms" format that I'll be trying out for the next six months. Each episode will include 5 forms or starting shapes, and in these I'll invite you to try 1, 2, or 3 different actions. I'm saying that form + action = movement, so each episode will have 5, 10, or 15 movements total. Each month will start with a 5 movements episode, on which I'll build for two 10 and one 15 movement episode, so that you can work with the same movements repeatedly over one month.

Once you've had a chance to try a few of these episodes, I welcome and am grateful for your feedback! If you feel comfortable sharing it with me, you can use the comment box at the bottom of the page, sharing whatever you like or perhaps responding to any or all of these questions: Does this "5 forms" format work well for you? What do you like about it? What don't you like about it? And thank you!
 

What’s in this episode of moved to heal?

This week's 5 movements
- Lying on your back, hug legs in
- Lying on your back, lift hips (hip bridge)
- Sidelying, roll side to side
- Sitting cross-legged, twist the torso side to side
- Kneeling seat, fold torso forward (child's)

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 practice trauma informed?

Choices. Whether in the description or the cueing of a movement, or both, I offer more than one choice for all forms and actions. For example, the 5 movements above include sitting cross-legged for one. You could also lie down or stand up or sit another way. You can choose to do one of the choices offered, or something else that you want to do.

 

Integration suggestion

After listening to the episode, perhaps 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 "5 movements reclining + seated - ep 15" on Spreaker.

 
Be moving, be true, be you
esther
 
 

photo credit Becky Bekk, found on unsplash

As we head into 2021, I'm trying a new normal for the Moved to Heal episodes. I'll offer episodes with 5 forms (seats, stances, shapes) each with an action choice (such as lifting the arms, rounding the spine, etc).

You'll see the same forms and actions over and over, in different combinations and sequences each week. I plan to offer short, medium, and long episodes over the course of each month.

This week's episode is a preview of what a short "5 forms with actions" practice. I hope it's useful, and of course, I welcome any feedback.
 

What’s in this episode of moved to heal?

5 forms, mostly all seated, each with an option to add an action. In some moments, I invite you to notice your breathing. In other, I ask you to notice whether there's any feeling in your back.

The moves offered

  • Cross-leg seat with cat / cow
  • Straight-leg seat with neutral arms
  • Kneeling seat with hugging arms
  • Kneeling lunge
  • Kneeling fold (child’s)

I guide you through this practice step by step, and you can choose to skip or stay with any area you like.

 

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 "5 moves to get started" on Spreaker.

Be moving, be true, be you
esther
 
 

photo credit anh nguyen, found on unsplash

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