This week starts a series of episodes offering leg moves. We're starting with kneeling lunges, plus childs and cat/cow to begin. You can learn more in the show notes at esthermpalmer.com/moved-to-heal.

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What’s in this episode of moved to heal?
Leg moves! This week, I'm offering kneeling lunges, plus child's form and cat/cow to begin. I'll invite you to notice and name any feeling that you can identify in the legs. "None" is a totally valid option!

This is also the first in a short series of "leg moves" episodes, so expect more on this theme over the next two weeks.

Moves in detail
Lunges can be done kneeling, where you're supported on one knee and one foot, or standing, where you're supported on both feet.

Below are the moves I describe in the episode (in the following sequence):
- child's form (can be done as a kneeling fold, a side-lying fetal position, or a reclining knees-in hug on your back)
- cat / cow (can be done seated, standing, or from hands and knees)
- upright kneeling lunge (standing on one knee and one foot, torso "upright"; can also do standing on two feet)
- forward kneeling lunge (same as the upright kneeling lunge, with a shift forward in the legs, might not work as well standing as it does kneeling!)
- backward kneeling lunge (same as the upright kneeling lunge, with a shift backward in the hips and legs, might not work as well standing as it does kneeling!)
- cross-legged seat with torso folded forward (or any comfortable position)

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.

You can give it a try when you're ready!

Be moving, be true, be you
- esther

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