Welcome movers! This week's practice is in the same style as my live mov/ed classes in which I use offer forms and movements with some additional information about potential effects a movement might have -- possible stretch or strength effects -- always offering choices and inviting you to practice as you choose.

While creating this practice, I was keeping in mind moving through a full range.

Forms and movements offered in this Mov/ed Class
- Seated or standing "neutral torso"
- Arm lift and lower
- Twist
- Downdog
- Childs

You can participate in this practice by listening and/or moving. You're welcome to do or not do any of the practices, and in whatever manner or degree you choose.

Be moving, be healing, be you!
- esther

If you'd like to hear more from me, you can sign up for my newsletter at https://esthermpalmer.com/updates

Welcome movers! This week's practice is in the same style as my live mov/ed classes in which I use offer forms and movements with some additional information about potential effects a movement might have -- possible stretch or strength effects -- always offering choices and inviting you to practice as you choose.

While creating this practice, I was keeping in mind awareness through sensation.

Forms and movements offered in this Mov/ed Class
- Reclining or seated
- Arms up / down with breath
- Windshield wipers with breath
- Legs up / happy baby

You can participate in this practice by listening and/or moving. You're welcome to do or not do any of the practices, and in whatever manner or degree you choose.

Be moving, be healing, be you!
- esther

If you'd like to hear more from me, you can sign up for my newsletter at https://esthermpalmer.com/updates

Welcome movers! This week's practice is in the same style as my live mov/ed classes in which I use offer forms and movements with some additional information about potential effects a movement might have -- possible stretch or strength effects -- always offering choices and inviting you to practice as you choose.

While creating this practice, I was keeping in mind finding a breathing rhythm.

Forms and movements offered in this Mov/ed Class
- Sunbreath
- Side lunge with arm lift
- Downdog / plank shift

You can participate in this practice by listening and/or moving. You're welcome to do or not do any of the practices, and in whatever manner or degree you choose.

Be moving, be healing, be you!
- esther

If you'd like to hear more from me, you can sign up for my newsletter at https://esthermpalmer.com/updates

Welcome movers! This week's practice is in the same style as my live mov/ed classes in which I use offer forms and movements with some additional information about potential effects a movement might have -- possible stretch or strength effects -- always offering choices and inviting you to practice as you choose.

While creating this practice, I was keeping in mind building strength through holding a shape.

Forms and movements offered in this Mov/ed Class
- Cat / cow -> Cat hold
- Plank
- Squat

You can participate in this practice by listening and/or moving. You're welcome to do or not do any of the practices, and in whatever manner or degree you choose.

Be moving, be healing, be you!
- esther

If you'd like to hear more from me, you can sign up for my newsletter at https://esthermpalmer.com/updates

Welcome movers! This week's practice is in the same style as my live mov/ed classes in which I use offer forms and movements with some additional information about potential effects a movement might have -- possible stretch or strength effects -- always offering choices and inviting you to practice as you choose.

While creating this practice, I was keeping in mind staying with an experience.

Forms and movements offered in this Mov/ed Class
- Seated fold or Reclining ankle to knee
- Legs up
- Windshield wiper / twist

You can participate in this practice by listening and/or moving. You're welcome to do or not do any of the practices, and in whatever manner or degree you choose.

Be moving, be healing, be you!
- esther

If you'd like to hear more from me, you can sign up for my newsletter at https://esthermpalmer.com/updates

Welcome movers! This week's practice is in the same style as my live mov/ed classes in which I use offer forms and movements with some additional information about potential effects a movement might have -- possible stretch or strength effects -- always offering choices and inviting you to practice as you choose.

While creating this practice, I was keeping in mind finding awareness through learning some anatomical facts.

Forms and movements offered in this Mov/ed Class
- Cat / Cow
- Low lunge
- Downdog

You can participate in this practice by listening and/or moving. You're welcome to do or not do any of the practices, and in whatever manner or degree you choose.

Be moving, be healing, be you!
- esther

If you'd like to hear more from me, you can sign up for my newsletter at https://esthermpalmer.com/updates

Welcome movers! This week's practice is in the same style as my live mov/ed classes in which I use offer forms and movements with some additional information about potential effects a movement might have -- possible stretch or strength effects -- always offering choices and inviting you to practice as you choose.

While creating this practice, I was keeping in mind observing breathing.

Forms and movements offered in this Mov/ed Class
- Reclining
- Windshield wiper
- Hip bridge

You can participate in this practice by listening and/or moving. You're welcome to do or not do any of the practices, and in whatever manner or degree you choose.

Be moving, be healing, be you!
- esther

If you'd like to hear more from me, you can sign up for my newsletter at https://esthermpalmer.com/updates

Welcome movers! This week's practice is in the same style as my live mov/ed classes in which I use offer forms and movements with some additional information about potential effects a movement might have -- possible stretch or strength effects -- always offering choices and inviting you to practice as you choose.

While creating this practice, I was keeping in building strength through repetition.

Forms and movements offered in this Mov/ed Class
- Sunbreath
- Squat
- Forward lunge

You can participate in this practice by listening and/or moving. You're welcome to do or not do any of the practices, and in whatever manner or degree you choose.

Be moving, be healing, be you!
- esther

If you'd like to hear more from me, you can sign up for my newsletter at https://esthermpalmer.com/updates

Welcome movers! This week's practice is in the same style as my live mov/ed classes in which I use offer forms and movements with some additional information about potential effects a movement might have -- possible stretch or strength effects -- always offering choices and inviting you to practice as you choose.

While creating this practice, I was keeping in mind how we can "check in" with self during movement.

Forms and movements offered in this Mov/ed Class
- Reclining - Legs fold in - Twist

You can participate in this practice by listening and/or moving. You're welcome to do or not do any of the practices, and in whatever manner or degree you choose.

Be moving, be healing, be you!
- esther

If you'd like to hear more from me, you can sign up for my newsletter at https://esthermpalmer.com/updates

Welcome movers! This week's moved to heal practice is part seven in a seven-part series of chair-based forms. The theme is taking effective action.

About the Chair Series
Each episode in this series uses the same sequence of standing forms and movements (listed below) with a different theme or guiding principle. There is an element of progression in the themes offered. That said, it is not necessary to move through the series in sequence. You can choose to engage with any episode on its own or the full series in any order.

Forms and movements offered in this Chair Series
- Feet: point + flex or circle
- Knees: bend + straighten
- Hip rotation: ankle to ankle or ankle to knee
- Torso: twist
- Shoulders: rolls
- Neck: rolls
- Closing

You can participate in this practice by listening and/or moving. You're welcome to do or not do any of the practices, and in whatever manner or degree you choose.

Be moving, be healing, be you!
- esther

If you'd like to hear more from me, you can sign up for my newsletter at https://esthermpalmer.com/updates