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 / cow
2. Straight-leg seat with neutral arms
3. Kneeling seat with hugging arms
4. Kneeling lunge
5. 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 suggestion
After listening to the episode, perhaps 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.

You can give this practice a try when you're ready!

Be moving, be true, be you!
- esther

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