latest episode

In this practice, I'm inviting you to notice and/or engage with the "four parts" of your breathing: inhale, pause/transition, exhale, pause/transition.

 
Listen to "Four Part Breathing - RECAST Ep 13" on Spreaker.

 

What’s in this episode of moved to heal?

I introduce the "four parts" of breathing in two ways.

The first way is to notice what's already happening:

  • there's an inhale
  • then there's a moment of transition between inhale and exhale
  • then there's an exhale
  • and then another moment of transition between exhale and inhale

The second way is to engage with these four parts. Here are a few options:

  • allowing fuller or longer inhales and exhales
  • allowing more pause in the transition
  • creating an even rhythm between inhale and exhale

While you listen to the episode, you can do or not do any of the practices, and in whatever manner or degree you choose.

 

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
esther
 
 

photo credit garry clarke, found on unsplash

In this practice, I'm inviting you to engage with your breathing by directing your breath attention to four different areas of your torso. When put all together, these four areas comprise what I'm calling a 360 degree breath.
 
Listen to "Full Torso Breathing - RECAST Ep 12" on Spreaker.

 

What’s in this episode of moved to heal?

Breathing happens with and without our conscious input. For example, most of the time we can consciously take a "deep" or "full" breath when we desire. This is just one way of engaging with our breathing. This practice is about tapping into that conscious engagement.

The idea behind the 360 breath is to help guide your breathing to expand into areas its not used to going. I think of this as a follow up to bringing awareness to where your breathing *is* comfortable. If you're not sure about what is and isn't comfortable for you, I suggest you use this practice as a sort of "check in" --or start with the "observing your breathing" episode.

 

The 4 areas of 360 breathing

  • belly / abdomen
  • upper chest + back
  • lower ribs / middle torso
  • back (from waist to shoulders)

While you listen to the episode, you can do or not do any of the practices, and in whatever manner or degree you choose.

 

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
esther
 
 

photo credit aziz acharki, found on unsplash

When you're moving, there's lots to pay attention to -- what's going through your head, the moves you're doing, the sensations you feel -- which makes noticing your breathing just one of many things you can be aware of while moving. This week, I invite you to try choosing the breath.

 
Listen to "Observing Breathing While Moving - RECAST Ep 11" on Spreaker.

 

What’s in this episode of moved to heal?

I invite you to observe your breathing while moving. You can move through cat/cow or in any way you choose.

You can do this Moved to Heal practice while seated or on hands and knees (for cat/cow) or from any starting place you choose.

"Cat/cow" is a movement of the spine or trunk. Cat rounds the spine, cow arches/backbends the spine.

While you listen to the episode, you can do or not do any of the practices, and in whatever manner or degree you choose.

 

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
esther
 
 

photo credit andrew buchanan, found on unsplash

Tune in to your breathing

Observing breathing is simple in concept and can be a whole variety of things in practice, including simple, difficult, complicated, emotional, and more. Today I'm guiding you through a few approaches to explore when you're ready.
 
Listen to "Observing Breathing - RECAST Ep 10" on Spreaker.

 

What’s in this episode of moved to heal?

I invite you to observe your breathing in any way you choose, and offer 3 different options you can try. For each, I describe the option and then give you about a minute of quiet in which to practice.

 

3 breath observation options offered

  • to notice the length of your inhale and exhale
  • to notice the movement of your breathing
  • to notice the sound of your breathing

While you listen to the episode, you can do or not do any of the practices, and in whatever manner or degree you choose.

 

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
esther
 
 

photo credit dave hoefler, found on unsplash

Happy Summer!

July is a month of rest for me and so I'm taking a break from teaching classes and creating new podcast episodes. Of course, that doesn't mean you should stop moving! I will be re-casting some breathing practices throughout July and August and today I am sharing a bonus episode to launch you into summer: A one-hour yoga practice just like I would teach in my Sunday Mov/ed Yoga Flow classes. The class wraps up with a 10 minute rotation of awareness to encourage you to take that rest period! (But of course, you do you!)

I hope you'll be able to incorporate this and other Moved to Heal practices into your own summer rest and travels! xo
 
Listen to "bonus: mov/ed yoga flow class" on Spreaker.

 

What's in this "mov/ed group class" episode of Moved to Heal?

This episode is a little different. I'm sharing an example of my one-hour Mov/ed Flow Yoga online group yoga classes. You can listen in or try part or all of the practice, and if it suits your needs, I hope you'll consider joining us on Sunday mornings. You can sign up for the group class email here.

If you want to see the forms in this class, you can search by title in my library of yoga forms. Some may be missing, but the bulk should be there!

 

The sequence for this mov/ed flow yoga practice

Seated

  • Breath awareness
  • Seated spine movements
  • Boat (core balance)

Hands and Knees

  • Cat/cow
  • Spine rotation
  • Birddog (alternating limb balance)

Flow prep / moving towards standing

  • Downdog
  • Kneeling lunge, R/L
  • Vinyasa: downdog → plank → lower to floor → cobra → release to floor → press to plank or hands and knees → downdog
  • Walk forward and roll up to stand

Standing Flows + Balance

  • Sun salute with twisting low lunge
  • Sun salute with high lunge or warrior 1
  • Sun salute with warrior 2 and half moon (balance)
  • Karate Kid Twist (balance)

Return to the floor

  • Seated step-over twist (ardha matseyendrasana)
  • Reclining bridge
  • Reclining ankle to knee stretch
  • Rest / guided rotation of awareness

While you listen to the episode, you can do or not do any of the practices, and in whatever manner or degree you choose.

 

Is this practice trauma informed?

The way I teach the class is trauma-informed in that I always offer choices, invitations, noticing, and open-ended experiments (you can read more about those here). That said, this practice wasn't designed specifically for trauma survivors, and so the class structure is more akin to what you'd find in a vinyasa yoga class in a yoga studio.

 
Be moving, be true, be you
esther
 
 

photo credit ernest brillo, found on unsplash

Explore with courage

I suspect most of us are naturally curious. Sometimes curiosity feels good and exciting, and sometimes it raises questions and takes courage. You might notice your experience of being curious in movement leans more towards safe or scary, pleasant or unpleasant. And if the latter, more unpleasant or scary, perhaps look for the moments when you do feel safe and good in your curiosity (whether in movement or elsewhere in life), and let that be a guide to what's possible.

 
Listen to "curious: moving on breath, hands and knees forms"

 

What’s in the "curious" episode of moved to heal?

I offer hands and knees forms and invite you to practice movement in sync with your breathing. If you want to see any of the forms, you can search by title in my yoga forms library.

 

The forms + movements offered in this episode

  • up cat / down cat (aka cat/cow)
  • alternating birddog (hands and knees balance)
  • hands and knees moving twist
  • up cat / downdog
  • up cat / child's
  • reclining or seated rest

While you listen to the episode, you can do or not do any of the practices, and in whatever manner or degree you choose.

 

What makes this trauma informed?

Choices, invitations, noticing, open-ended experiments. Read more about those here.

 
Be moving, be true, be you
esther
 
 

photo credit fabrice nerfin, found on unsplash

being brave by being patient

When it comes to movement, patience largely comes from being ok with what you're experiencing -- which means it doesn't feel like what I normally think of as "being patient," requiring oodles of discipline. Of course, sometimes to find that sense of being ok with what is, you have to move through discomfort, awkwardness, and doubt. And letting those move through you takes not only patience and discipline (or the knowledge that something good will come of an activity you may not feel like doing), but also courage.
 
Listen to "patience: still seated forms"
 

What’s in the "patience" episode of moved to heal?

I offer seated forms and invite you to practice stillness, knowing movement is always an option. If you want to see any of the forms, you can search by title in my yoga forms library.

 

The forms + movements offered in this episode

  • seated forward fold
  • seated side bend
  • seated arm hug (eagle arms)
  • seated twist,
  • seated or reclining rest

While you listen to the episode, you can do or not do any of the practices, and in whatever manner or degree you choose.

 

What makes this trauma informed?

Choices, invitations, noticing, open-ended experiments. Read more about those here.

 
Be moving, be true, be you
esther
 
 

photo credit francois olwage, found on unsplash

Strength in connection

I feel strong when I bring interconnected parts together in a coordinated movement. Even a form as simple as being on hands and knees does this for me, because I had to learn to notice where I automatically gave into the form and where I resisted it. Over time, I found my way to strength by bringing awareness where I used to have none, and openness where I used to be afraid.

Connection and openness through movement and form feels like strength to me. You might consider during this week's practice what strength feels like to you, and when you recognize it in yourself.

 
Listen to "strong: hands and knees forms" on Spreaker.

 

What’s in the "strong" episode of moved to heal?

I invite you to practice forms and movements on hands and knees. If you want to see any of the forms, you can search by title in my yoga forms library.

 

The forms + movements offered in this episode

  • cat/cow
  • birddog (hands and knees balance)
  • downdog
  • plank
  • childs form

While you listen to the episode, you can do or not do any of the practices, and in whatever manner or degree you choose.

 

What makes this trauma informed?

Choices, invitations, noticing, open-ended experiments. Read more about those here.

 
Be moving, be true, be you
esther
 
 

photo credit carl raw, found on unsplash

Trying is scary

When you're brave enough to go for it, maybe let the journey be the prize, regardless of the outcome.
 
Listen to "trying: standing balancing forms"

 

What’s in the "trying" episode of moved to heal?

I offer standing balance forms. If you want to see any of the forms, you can search by title in my yoga forms library.

 

The forms + movements offered in this episode

  • simple stance
  • forward leg balance (karate kid)
  • balancing side tilt
  • single-leg half fold
  • tree
  • standing, seated, or reclining rest

While you listen to the episode, you can do or not do any of the practices, and in whatever manner or degree you choose.

 

What makes this trauma informed?

Choices, invitations, noticing, open-ended experiments. Read more about those here.

 
Be moving, be true, be you
esther
 
 

photo credit elti meshau, found on unsplash

Effective presence

Not all of our moments are ones where being fully aware (mindful) is helpful or safe. And many of our moments are made fuller and safer when we show up with all the awareness we can bring. Movement practice is one such place, with the understanding that "all the awareness we can bring" is just that --and no more.

This episode of Moved to Heal invites you to try stillness and let the awareness in --which includes letting yourself recognize when you need to move or change things up. Being present is as much about staying with your chosen focus as it is about responding to your needs in effective ways whenever possible. You got this!

 
Listen to "present: still reclining forms" on Spreaker.

 

What’s in the "present" episode of moved to heal?

I invite you to try reclining forms in stillness. If you want to see any of the forms, you can search by title in my library of yoga forms.

 

The forms offered in this episode

  • reclining knock knees
  • reclining knee hug
  • reclining one-leg knee hug
  • reclining windshield wiper
  • reclining bridge

While you listen to the episode, you can do or not do any of the practices, and in whatever manner or degree you choose.

 

What makes this trauma informed?

Choices, invitations, noticing, open-ended experiments. Read more about those here.

 
Be moving, be true, be you
esther
 
 

photo credit birger stahl, found on unsplash

Where do you find steadiness?

Moving through a practice --whether of yoga or meditation, sport or dance, writing or drawing, or any kind of skill-- can take you through a range of experiences and feelings. There may be days where the practice will have its own rhythm. Some days that rhythm might draw you in, and some days your own rhythm will pull you out.

Finding steadiness in yourself might mean feeling steady throughout or it might mean feeling ok with the changeableness of the experience.

Steadiness might like change and choosing choice or something else. As you move into this practice, perhaps ask yourself what steadiness feels like for you today.
 
Listen to "steady in center: 15 movements standing + hands-feet"

 

The 15 movements offered in the "steady in center" episode

  • Standing, head turn side to side
  • Standing, twist
  • Standing, squat (chair)
  • Warrior 1, lift + lower arms
  • Warrior 1, pause
  • Warrior 1, fold torso forward
  • Downdog, peddle feet
  • Downdog, lift + lower leg
  • Downdog, hold
  • Plank, hold
  • Plank, lift + lower one leg
  • Plank, lift + lower one hand
  • Kneeling seat, hug or cross arms
  • Kneeling seat, twist
  • Kneeling seat, upright or forward 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.

 

What makes this trauma informed?

Choices, invitations, noticing, open-ended experiments. Read more about those here.

 
Be moving, be true, be you
esther
 
 

photo credit dave hoefler, found on unsplash

Different kinds of choice

Allowing things to be as they are is a kind of choice. It's a choice of attention, of heart, of being. Of course, in order for it to be a choice, you might first need to see past clouds of emotion, to realize what is -- which isn't always possible in the moment.

Perhaps in movement, you can find moments of what is. If you do, you get to choose whether to let them be, to be with what they are, or to move past them for now.

 
Listen to "allowing: folding forms" on Spreaker.

 

What’s in the "allowing" episode of moved to heal?

I invite you to try standing and seated forms with a folding component. If you want to see any of the forms, you can search by title in my library of yoga forms.

 

The forms + movements offered in this episode

  • Standing sway
  • Standing forward fold
  • Kneeling lunge fold
  • Childs or Hands / Knees
  • Cross-leg seated fols

While you listen to the episode, you can do or not do any of the practices, and in whatever manner or degree you choose.

 

What makes this trauma informed?

Choices, invitations, noticing, open-ended experiments. Read more about those here.

 
Be moving, be true, be you
esther
 
 

photo credit andrew buchanan, found on unsplash

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