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PODCAST

Moved to Heal

Esther M Palmer

Trauma-sensitive yoga practices facilitated by Esther M Palmer. I"ll remind you that you have choices in your movements, invite you to notice breath, feeling, and movement, and move through some healing, one practice at a time. Learn more + support the podcast at https://esthermpalmer.com/moved-to-healCredits: all recordings by esther m palmer, intro music found on pixabay music, podcast photo by Eric Bandiero.

health & fitness

All Episodes

21:24

exploring all sides: 10 movements belly down + seated

Moved to Heal ·

2021/08/16

While you listen to the episode, you can do or not do any of the practices, and in whatever manner or degree you choose. You can learn more in the show notes below and at https://esthermpalmer.com/moved-to-healThe movements 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,

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21:55

breathing in stillness: 10 movements belly down + seated

Moved to Heal ·

2021/08/09

While you listen to the episode, you can do or not do any of the practices, and in whatever manner or degree you choose. You can learn more in the show notes below and at https://esthermpalmer.com/moved-to-healThe 10 movements 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,

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14:18

close to center: 5 movements belly down + seated

Moved to Heal ·

2021/08/02

While you listen to the episode, you can do or not do any of the practices, and in whatever manner or degree you choose. You can learn more in the show notes below and at https://esthermpalmer.com/moved-to-healThe 5 movements 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, pauseI guide you through this practice step by step, and you can choose to skip or stay with any area

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12:19

four part breathing - Ep 13 recast

Moved to Heal ·

2021/07/26

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. You can do or not do any of the practices, and in whatever manner or degree you choose. You can learn more in the show notes below and at https://esthermpalmer.com/moved-to-healWhat’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

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18:44

full torso breathing - Ep 12 recast

Moved to Heal ·

2021/07/19

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. You can do or not do any of the practices, and in whatever manner or degree you choose. You can learn more in the show notes below and at https://esthermpalmer.com/moved-to-healWhat’s in this episode of moved to heal?Breathing happens with and without our conscious input. For

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8:23

observing breathing while moving - Ep 11 recast

Moved to Heal ·

2021/07/12

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. You can do or not do any part of the practice and in whatever manner or degree you choose. You can learn more in the show notes below and at https://esthermpalmer.com/moved-to-healWhat’s in this episode of moved to

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18:00

observing breathing - Ep 10 recast

Moved to Heal ·

2021/07/05

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. 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.The 3 breath observation options

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17:56

curious: moving on breath, hands and knees forms

Moved to Heal ·

2021/06/29

What's in this "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 at https://esthermpalmer.com/libraryThe 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 restWhile you listen to the episode, you can do

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77:06

bonus: mov/ed yoga flow class

Moved to Heal ·

2021/06/26

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 at https://esthermpalmer.com/group-classes.Here's the sequence for this mov/ed flow yoga practice:Seated- Breath awareness- Seated spine movements-

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22:55

patience: still seated forms

Moved to Heal ·

2021/06/22

What's in this "trying" episode of Moved to Heal?I offer standing balancing forms and movements. If you want to see any of the forms, you can search by title at https://esthermpalmer.com/libraryThe 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 restWhile you listen to the episode, you can do or not do any of the practices, and in whatever manner or degree you choose. You can

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22:21

trying: standing balancing forms

Moved to Heal ·

2021/06/15

What's in this "trying" episode of Moved to Heal?I offer standing balancing forms and movements. If you want to see any of the forms, you can search by title at https://esthermpalmer.com/libraryThe 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 restWhile you listen to the episode, you can do or not do any of the practices, and in whatever manner or degree you choose. You can

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22:55

strong: hands and knees forms

Moved to Heal ·

2021/06/08

What's in this "strong" episode of Moved to Heal?I invite you try forms and movements from a hands and knees base. If you want to see any of the forms, you can search by title at https://esthermpalmer.com/libraryThe forms + movements offered in this episode:- cat/cow- birddog (hands and knees balance)- downdog- plank- childs formWhile you listen to the episode, you can do or not do any of the practices, and in whatever manner or degree you choose. You can learn more in the show notes below and at

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20:08

present: still reclining forms

Moved to Heal ·

2021/06/01

What's in this "present" episode of Moved to Heal?I invite you to try reclining forms in stillness, knowing you can add movement whenever you choose. If you want to see an example of any of the forms, you can search by title at https://esthermpalmer.com/libraryThe forms offered in this episode:- reclining knock knees- reclining knee hug- reclining one-leg knee hug- reclining windshield wiper- reclining bridgeWhile you listen to the episode, you can do or not do any of the practices, and in whatever

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34:56

steady in center: 15 movements standing + hands-feet

Moved to Heal ·

2021/05/26

While you listen to the episode, you can do or not do any of the practices, and in whatever manner or degree you choose. If you want to see an example of any of the forms, you can search by title at https://esthermpalmer.com/library. You can learn more in the show notes below and at https://esthermpalmer.com/moved-to-healThe 15 movements 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-

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18:17

allowing: folding forms

Moved to Heal ·

2021/05/24

What's in this "allowing" episode of Moved to Heal?I invite you to try standing and seated forms with a folding component. If you want to see an example of any of the forms, you can search by title at https://esthermpalmer.com/libraryThe forms + movements offered in this episode:- Standing sway- Standing forward fold- Kneeling lunge fold- Childs or Hands / Knees- Cross-leg seated foldWhile you listen to the episode, you can do or not do any of the practices, and in whatever manner or degree you

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22:41

up + down: 10 movements standing + hands-feet

Moved to Heal ·

2021/05/19

While you listen to the episode, you can do or not do any of the practices, and in whatever manner or degree you choose. You can learn more in the show notes below and at https://esthermpalmer.com/moved-to-healThe 10 movements in the "up + down" episode- Standing, lift + lower arms- Downdog, peddle feet- Plank, hold- Downdog, hold- Standing, twist- Warrior 1, lift + lower arms- Warrior 1, fold- Plank, hold- Kneeling seat, hug or cross arms- Kneeling seat, upright or forward fold (child's)I guide you

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21:59

rhythm: seated forms moving on breath

Moved to Heal ·

2021/05/17

What's in this "rhythm" episode of Moved to Heal?I invite you to practice moving on breath in seated forms, listed below. If you want to see any of the forms, you can search by title at https://esthermpalmer.com/libraryThe forms + movements offered in this episode:- Arm lift + reach back- Arm open + close- Cross-leg seat cat cow- Cross-leg seat side bend- Cross-leg seat twist - Forward leg seat, fold + liftWhile you listen to the episode, you can do or not do any of the practices, and in whatever

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21:11

finding warmth: 10 movements standing + hands-feet

Moved to Heal ·

2021/05/12

While you listen to the episode, you can do or not do any of the practices, and in whatever manner or degree you choose. If you want to see an example of any of the forms, you can search by title at https://esthermpalmer.com/library. You can learn more in the show notes below and at https://esthermpalmer.com/moved-to-healThe 10 movements in the "finding warmth" episode- Standing, twist- Standing, squat (chair)- Warrior 1, lift + lower arms- Warrior 1, hold- Downdog, peddle feet- Downdog, lift +

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20:08

expanding: standing forms

Moved to Heal ·

2021/05/10

What's in this "Expanding" episode of Moved to Heal?A new format! More on that below. In this episode, I offer standing forms and movements, all with a wide or "expanded" base. If you want to see any of the forms, you can search by name at https://esthermpalmer.com/libraryThe forms + movements offered in this episode:- Warrior 2 / wide lunge stance- Wide-legged stance / wide-legged forward bend- Triangle / side hinge- Standing spiral or twistWhile you listen to the episode, you can do or not do any

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13:57

waking center: 5 movements standing + hands-feet

Moved to Heal ·

2021/05/05

While you listen to the episode, you can do or not do any of the practices, and in whatever manner or degree you choose. If you want to see an example of any of the forms, you can search by title at https://esthermpalmer.com/library. You can learn more in the show notes below and at https://esthermpalmer.com/moved-to-healThe 5 movements in the "waking center" episode- Standing, twist- Warrior 1, lift + lower arms- Downdog, peddle feet- Plank- Kneeling seat, hug or cross armsI guide you through this

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