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What’s in this episode of moved to heal?

This is the third in a series of "leg moves" episodes. I'm offering lunges with some upper body movement on breath. I'll invite you to try child's form and cat/cow to begin. And as the other two episodes this month, I'll invite you to notice and try to name any feeling that shows up in the legs.

 

Moves in detail

Lunges can be done kneeling, where you're supported on one knee and one foot, or standing, where you're supported on both feet. I'm offering both options explicitly in this episode

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)
  • upright kneeling lunge, with lifting + lowering the arms, and then with lowering +lifting the torso
  • high lunge (standing lunge), with lifting + lowering the arms, and then with lowering +lifting the torso
  • cross-legged seat with torso folded forward (or any comfortable position)

 

Integration suggestion

After listening to the episode (or while listening, that works, too!), 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 "Moving on breath in lunges" on Spreaker.
 
Be moving, be true, be you
esther
 
 

photo credit jon tyson, found on unsplash

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.
 
Be moving, be true, be you
esther
 
 

photo credit david zawila, found on unsplash

What’s in this episode of moved to heal?

Leg moves! This week, I'm offering kneeling lunges, plus child's form and cat/cow to begin. I'll invite you to notice and name any feeling that you can identify in the legs. "None" is a totally valid option!

This is also the first in a short series of "leg moves" episodes, so expect more on this theme over the next two weeks.
 

Moves in detail

Lunges can be done kneeling, where you're supported on one knee and one foot, or standing, where you're supported on both feet.

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)
  • upright kneeling lunge (standing on one knee and one foot, torso "upright"; can also do standing on two feet)
  • forward kneeling lunge (same as the upright kneeling lunge, with a shift forward in the legs, might not work as well standing as it does kneeling!)
  • backward kneeling lunge (same as the upright kneeling lunge, with a shift backward in the hips and legs, might not work as well standing as it does kneeling!)
  • 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 "Kneeling lunges" on Spreaker.
 
Be moving, be true, be you
esther
 
 

photo credit colin roe, found on unsplash

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