latest episode

standing on your own two feet

Not always a simple thing! I invite you to explore what it feels like to you.
 
Listen to "Standing Forms TSY Practice for the week of Oct 11"

 

What’s in the TSY practice episode of Moved to Heal?

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

 

The forms + movements offered in this episode

  • chair or wide squat
  • high lunge or forward lunging stance
  • hinge
  • balancing quad stretch
  • seated or standing 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 explorations. 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 gerry juwono, found on unsplash

Many levels

Some of the TSY practices I post on Moved to Heal are labeled as offering "Mixed Forms." If you ever wondered what that means, it just means some forms might be offered standing, some seated, some reclining, and so on. Other practices might have forms all of which are offered from a seating base or a standing base. If you like the variety, you can seek out the "Mixed Forms" episodes or choose to mix up what you do with the offered forms on the "single level" episodes.
 
Listen to "Mixed Forms TSY Practice - Grounding"

 

What’s in this TSY practice episode of moved to heal?

I offer mixed types of forms and movements.
Some of the forms may be pictured in my yoga forms library.

 

The forms + movements offered in this episode

  • chair
  • kneeling lunge
  • cat / cow
  • cobra
  • belly 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.

 

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 gabriel izgi, found on unsplash

What's in a breath

Breathing is something we all do. And we don't do it all exactly the same. The way our bodies move to facilitate air getting in and out of our lungs is specific to our situation and moment. This episode offers an opportunity to tune in and observe your breathing in the moment you happen to choose to practice.

Listen to "Noticing Breathing TSY practice"

 

What’s in this TSY practice episode of Moved to Heal?

I talk through a gentle breath observation practice. You can do this while reclining, seated, standing, walking, or in any way 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 denys argyriou, found on unsplash

how do you pause?

 
Listen to "taking pauses: 15 movements belly down + seated"

 

The movements offered in the "taking pauses" episode

  • Lying on belly, rest forehead on hands
  • Lying on belly, backbend
  • Lying on belly, leg lift
  • Kneeling seat, pause
  • Kneeling seat, forward fold (child's)
  • Kneeling seat, twist
  • Hands/Knees, cat/cow
  • Hands/Knees, arm lift (forward, side, backward)
  • Hands/Knees, twist
  • Kneeling lunge, fold + lift torso
  • Kneeling lunge, forward fold
  • Kneeling lunge, side bend
  • Forward-leg seat, reach arms back
  • Forward-leg seat, one leg bent, forward fold
  • Forward-leg seat, 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.

 
Be moving, be true, be you
esther
 
 

photo credit flavien beauvais, found on unsplash

sides and parts

Where do you experience different sides of yourself? Does it depend on location, company, or activity? Do different practices and movements help you be aware of all the ways you're you?

Sometimes, it can be challenging to just be ourselves when who we are can seem to change with our environment. Of course, I think that's just being human. We come like this, and we become like this: complex and multi-dimensional.
 
Listen to "exploring all sides: 10 movements belly down + seated"

 

The movements offered in the "exploring all sides" episode

  • Lying on belly or back, leg lift
  • Hands/Knees, cat/cow
  • Kneeling seat, forward fold (child's)
  • Kneeling lunge, fold + lift torso
  • Hands/Knees, twist
  • Kneeling lunge, side bend
  • Lying on belly, backbend
  • Kneeling seat, twist
  • Forward-leg seat, forward fold
  • Forward-leg seat, 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.

 
Be moving, be true, be you
esther
 
 

photo credit emerson peters, found on unsplash

Start with ten seconds
Taking a pause in stillness to notice breathing might be akin to taking a moment to notice being --being alive, being you, being ready for the next moment perhaps.

Some days the pause is welcome and some days it might be overwhelming, and you can practice it when it feels ok, a little bit at a time. Even ten seconds that you're aware of can be a moment of beginning.

 
Listen to "breathing in stillness: 10 movements belly down + seated"

 

The 10 movements offered in the "breathing in stillness" episode

  • Lying on belly, backbend
  • Lying on belly, leg lift
  • Kneeling seat, forward fold (child's)
  • Kneeling seat, twist
  • Hands/Knees, cat/cow
  • Hands/Knees, twist
  • Kneeling lunge, fold + lift torso
  • Kneeling lunge, side bend
  • Forward-leg seat, forward fold
  • Forward-leg seat, 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.

 
Be moving, be true, be you
esther
 
 

photo credit duon guyen, found on unsplash

Thank you, floor

Being on the floor tends to make me more aware of my body. Bringing legs and torso closer together by virtue of sitting on the ground reminds me that my legs are part of me. Letting the floor support me reminds me that I'm a system of many parts that work together. And a little time breathing, resting, and observing can open up channels of communication within my internal systems.

If you're comfortable being on the floor, perhaps ask yourself or reflect after the practice on how it's useful to you.

 
Listen to "close to center: 5 movements belly down + seated"

 

The 5 movements offered in the "close to center" episode

  • Lying on belly, backbend
  • Kneeling seat, forward fold (child's)
  • Hands/Knees, cat/cow
  • Kneeling lunge, fold + lift torso
  • Forward-leg seat, 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.

 
Be moving, be true, be you
esther
 
 

photo credit beatrice meneghelli, found on unsplash

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

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