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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

39:11

steady: 15 movements standing

Moved to Heal ·

2021/04/28

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" episode- Standing, side bend- Standing, roll down + up- Standing, twist - Warrior 1, bend + straighten leg- Warrior 1, arms hug or cross- Warrior 1,

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26:56

weaving: 10 movements standing

Moved to Heal ·

2021/04/21

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 "weaving" episode- Standing, roll down + up- Warrior 2, lift + lower arms- Standing, side bend- Warrior 2, reach + tilt torso- Standing balance, tree-

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26:44

soft stance: 10 movements standing

Moved to Heal ·

2021/04/14

What's in the "soft stance" episode of Moved to Heal?- Welcome + introduction- Description of the movements (see list below)- Movement cueing (begins at 11:30)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

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19:22

upright: 5 movements standing

Moved to Heal ·

2021/04/07

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 "upright" episode- Standing, side bend- Warrior 1, arms hug or cross- Standing, balance (tree)- Warrior 2, lift + lower arms- Standing, backbendI guide you

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36:43

strong footing: 15 movements seated + standing

Moved to Heal ·

2021/03/24

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 15 movements in the "strong footing" episode- Cross-leg seat, fold forward- Cross-leg seat, cat/cow- Cross-leg seat, twist- Forward-leg seat, lift arms- Forward-leg seat, side bend- Forward-leg seat, lean back- Low lunge, lift + lower back knee- Low lunge, twist- Low lunge, lift back knee

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23:24

wandering road: 10 movements seated + standing

Moved to Heal ·

2021/03/17

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 "wandering road" episode- Cross-leg seat, cat/cow- Forward-leg seat, lift arms- Forward-leg seat, lean back- Downdog, peddle feet- Low lunge, lift + lower back knee- Side lunge, lift arms forward + lower down- Side lunge, arm reach- Low lunge, twist- Downdog, breathe-

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24:23

finding your feet: 10 movements seated + standing

Moved to Heal ·

2021/03/10

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 "finding your feet" episode- Cross-leg seat, fold forward- Cross-leg seat, cat/cow- Forward-leg seat, lift arms- Forward-leg seat, lean back- Low lunge, lift + lower back knee- Low lunge, twist- Side lunge, arm reach- Side lunge, lift arms forward + lower down- Downdog,

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16:13

shifting perspectives: 5 movements seated + standing

Moved to Heal ·

2021/03/03

What's in the "shifting perspectives" episode of Moved to Heal?- Welcome + introduction- Description of the movements (see list below)- Movement cueing (begins at 8:15)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 "shifting perspectives" episode- Cross-leg seat, fold forward- Forward-leg seat, lift arms- Low lunge,

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37:27

preparing to stand: 15 movements, kneeling + standing

Moved to Heal ·

2021/02/24

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 15 movements in the "preparing to stand" episode- Kneeling seat, lift + pull arms- Kneeling seat, sweep arms- Kneeling seat, stand (on shins) + sit- Kneeling seat, forward fold (child's) - Hands/knees, side to side - Hands/knees, cat/cow - Hands/knees, twist- Hands/knees, birddog balance

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23:52

journey to breathe: 10 movements kneeling + standing

Moved to Heal ·

2021/02/17

What's in the "journey to breathe" episode of Moved to Heal?- Welcome + introduction- Description of the movements (see list below)- Movement cueing (begins at 8:30)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 "journey to breathe" episode:- Kneeling seat, lift + pull arms- Hands/knees, cat/cow - Hands/knees,

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22:12

balancing + breathing: 10 movements kneeling + standing

Moved to Heal ·

2021/02/10

What's in the "balancing + breathing" episode of Moved to Heal?- Kneeling seat, lift + pull arms- Kneeling seat, sweep arms- Hands/knees, cat/cow - Hands/knees, side to side - Hands/knees, birddog balance (limbs reach forward/backward)- Hands/knees, side birddog balance (limbs reach out to the sides)- Kneeling lunge, lift + lower arms- Kneeling lunge, twist- Standing, side bend- Standing, breatheI guide you through this practice step by step, and you can choose to skip or stay with any area you

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13:16

reaching for ground: 5 movements kneeling + standing

Moved to Heal ·

2021/02/03

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 "reaching for ground" episode- Kneeling seat, reach or pull arms- Hands/knees, cat/cow - Hands/knees, balance (birddog)- Kneeling lunge, lift + lower arms- Standing, breatheI guide you through this practice step by step, and you can choose to skip or stay with any area

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32:05

taking time: 15 movements, reclining + seated

Moved to Heal ·

2021/01/27

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 15 movements in the "taking time" episode- Reclining, fold legs in + stretch legs up (action)- Reclining, stretch legs up (hold)- Reclining, fold legs in (hold)- Reclining bridge, arm lift + lower- Bridge, lift hips (hip bridge)- Reclining bridge, leg windshield wipers- Sidelying, arm open

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24:48

preparing for calm: 10 movements, reclining + seated

Moved to Heal ·

2021/01/20

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-healWhat's in this episode of Moved to Heal?- Reclining bridge, arm lift + lower- Reclining, hug legs in- Bridge, lift hips (hip bridge)- Reclining, leg windshield wipers- Sidelying, arm open + close- Sidelying, press up to sit + lower back to floor- Sitting cross-legged, twist the torso side to

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24:50

gradual arrival: 10 movements reclining + seated

Moved to Heal ·

2021/01/13

While you listen to the episode, you can do or not do any of the practices, and in whatever manner or degree you choose. 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?The 10 movements in this episode- Reclining, hug legs in- Reclining, leg windshield wipers- Reclining bridge, arm lift + lower- Bridge, lift hips (hip bridge)- Sidelying, roll side to side- Sidelying, arm open + close- Sitting cross-legged, twist the

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11:52

pausing to breathe: 5 movements reclining + seated

Moved to Heal ·

2021/01/10

What's in this episode of Moved to Heal?5 movements- Lying on your back, hug legs in- Lying on your back, lift hips (hip bridge)- Sidelying, roll side to side- Sitting cross-legged, twist the torso side to side- Kneeling seat, fold torso forward (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 practice trauma informed?Choices. Whether in the description or the cueing of a movement, or both, I offer more than one

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13:36

starting: 5 seated + kneeling forms

Moved to Heal ·

2020/12/31

What’s in this episode of moved to heal?5 forms, mostly all seated, each with an option to add an action. In some moments, I invite you to notice your breathing. In other, I ask you to notice whether there's any feeling in your back. 1. Cross-leg seat with cat / cow2. Straight-leg seat with neutral arms3. Kneeling seat with hugging arms4. Kneeling lunge5. Kneeling 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. Integration

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12:16

4 part breathing

Moved to Heal ·

2020/12/23

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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18:47

360 degree breathing

Moved to Heal ·

2020/12/16

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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9:45

observing breathing while moving

Moved to Heal ·

2020/12/09

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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