mov/ed
esther m palmer

Moving in new ways

As 2021 moves towards its close, I'm looking forward to what I can continue and what I can change, one day at a time. Movement practices will continue for sure, and I hope this one is useful to you!
 
Listen to "Mixed Forms TSY Practice for the week of Dec 27"
 

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

I offer standing, kneeling, and seated 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

  • standing
  • side lunge
  • kneeling eagle arms
  • seated side bend
  • kneeling backbend
  • 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 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 jeremy goldberg, found on unsplash

A reliable count

Just like counting sheep can be soothing (or not), so can counting your breathing be useful (or not!). In this practice, I guide you through a practice of counting when you choose to see whether it's useful to you.
 
Listen to "Counted breathing TSY practice for the week of Dec 13"
 

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 huper by joshua earle, found on unsplash

Choosing rest for the holiday

The holidays can be a time of intense activity, festive gatherings, and constant attentiveness to something or someone. I hope there are also moments to choose rest or whatever else you need. This week's practice offers some time lying on the belly, which might be a way to check in with yourself and what it is you do need. You could also do the practice standing, if you prefer that, the choice is yours.
 
Listen to "Prone forms TSY Practice for the week of Nov 22"
 

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

I offer prone movements (forms where the front of the body is facing down toward the floor).
 

The movements offered in this episode

  • belly rest
  • leg lifts
  • arm lifts (A, T, Y)
  • belly breathing
  • press up to hands and knees + lower down to the floor
  • child's 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 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 isaac mehegan, found on unsplash

reclining and resting

There are many forms in which one might find rest, and reclining isn't automatically one of them. If you'd like to try this week's practice, you're welcome to let go of assumptions about what the experience might be. Maybe let yourself find a moment or more of being present with the experience as it is.
 
Listen to "Reclining Forms TSY Practice for the week of Nov 8"
 

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

I offer reclining 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

  • Side lying form
  • Reclining twist
  • Reclining legs up
  • Reclining ankle to knee
  • 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 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 grahame jenkins, found on unsplash

taking time to sit for a while

And be with your own experience.
 
Listen to "Seated Forms TSY Practice for the week of Oct 25"
 

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

  • forward leg seat / straight leg seat
  • forward leg seated fold
  • boat seated balance
  • 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 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 gabriel testoni, found on unsplash

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

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