New Class – Restorative Yoga Thursdays 9 am

April 15, 2015July 3, 2025Anne

After requests for a more gentle yoga offering I am excited to announce we start a six week Restorative Yoga series next week and you are invited!

Why do I need restorative yoga?

We love to be busy. Pushing, achieving, multitasking. Racing from one appointment to the next, often overbooking ourselves only to cancel at the last minute has become the norm.

No one gives out prizes for eliminating something off your to do list. There is no PR for sitting quietly (although maybe there should be?). Think you are too busy to sit? Believe it or not the more you slow down the more you have time for.

Gentle restorative yoga, meditation, release work and passive stretching all help to improve your brain function, calm your nervous system and open you up both physically and mentally.

Have you ever chewed on a problem for days then when you are in a relaxed place, say just about to fall asleep, the solution just pops into your head? By allowing our bodies an minds to release we become more efficient. I have been guilty of holding on to things (ideas, stuff, people) that no longer improve my life. Letting go is hard work!

Release work is often more challenging, in a different kind of way, than an active vinyasa or power yoga class. If you took part in our Wellness Challenge last fall you may have found the meditation aspect to be the most challenging. Guess what that means you need to do more of? You got it – sitting.

This class allows you to baby step into mindfulness by focusing on gentle calming movements. I find it easier to get into a flow state if I have something to do, verses just sitting.

What is restorative yoga?

We start with release work. By softening and letting go of chronically tight muscles we allow for greater movement options – baby bear, gentle twisting, cat and cow. Next we get organized. With stabilization exercises we ask often underused muscles to kick in – dead bug, single leg lifts. Next up, moderately paced strength and balance work – gentle lunge, tree pose, bridging – to strengthen and stretch larger muscle groups. Lastly flexibility work – including hamstring, hip and shoulder stretches – allow us to release tightness , decrease pain and enjoy greater range of motion.

This class will run for six weeks – April 23rd to May 28th. You may use your class pass ($16 per class) or drop in for $20 per class. All levels welcome.

How do I sign up?

Why on the new online scheduler of course! Click the “view class schedule” box to the right. Type your first and last name into the box on the right and you will be emailed login information. Current clients you have an account already set up, all you need to do is create a password.

Anne McCranie is a Portland (Sellwood) Oregon based Personal Trainer and Licensed Massage Therapist. She offers weekly classes, one on one training and seasonal hikes here in the Pacific Northwest. Call her today to see if this class is a good fit for you. (503) 705-4762.

March Five Exercises

March 20, 2015July 2, 2025Anne

Each month Anne offers five exercises to build strength and increase flexibility. For a full description of the five click here.

Here are your March Five:

1) Crescent Lunge – hold for one minute per side.

2) Pilates Push Up – roll down to plank. Five push ups.

3) Half Moon – stand near a wall for this one if you need balance help. From a lunge tip forward so most of your weight is on your front leg. Hold for one minute.

4) Boat – pull your belly in, lift your feet and hold for one minute.

5) Single Leg Kick – alternate kicking left heel towards your hip, then right.

*this month my mom was here with me and agreed to pose for the five. How cute is she?

The February Five Exercises

February 15, 2015June 24, 2025Anne

The February Five

Looking for some new moves? Strengthen and stretch your back, legs and core with these exercises. Try one minute of each of these every day this week.

1) Squat:

Stand in front of a chair.
Slowly bend your knees and sit back to lightly touch your hips the the chair.
Press into your heels to stand back up.
Strengthens back, legs, hips and core.

2) Teaser:

Start on your back with legs in tabletop (or feet on floor).
Inhale as you reach arms back by your ears.
Exhale as you circle arms down by your hips and roll up to seated.
Core strength, shoulder stabilization, spine flexion.

3) Saw:

Sit up tall with legs extended in front of you (sit on a block if needed).
Inhale and twist to the right, exhale and reach your left hand to the outside of your right foot.
Come back to center, then switch sides.
Spine flexion and rotation, shoulder stretch.

4) Cobra:

Lie on your tummy with your hands by your shoulders.
Lift your belly button and reach out through the top of your head.
Inhale and roll your shoulders down and back as you lift head and chest up.
Exhale as you slowly lower back down.
Strengthens back extensors, chest stretch.

5) Bridge:

Lie on your back and place your heels on the floor close to your hips.
Exhale and slowly peel your pelvis up off the ground.
Inhale at the top of your bridge. Exhale to slowly come back down.
Back strength and flexibility.

Healthy Feet Workshop Saturday February 7th 2015

January 8, 2015July 2, 2025Anne

Do you (or does someone you love) suffer from painful foot conditions like plantar fasciitis, bunions, hammer toes, or simply stiff, painful inflamed joints?

Join us for Fluid’s February Healthy Feet workshop!

Remember what it feels like to be pain free? You can have that feeling again. Learn about natural, non surgical solutions to foot pain, and strengthening exercises you can do at home in minutes a day. Healthy feet/ healthy shoe discussion, foot soak, short exercise program and soft tissue work = happy feet!

Who: You (and your friends who suffer from foot pain)
What: Discussion, foot soak, therapeutic exercises, and soft tissue work
When: Saturday February 7th, noon to 1:30 pm
Where: Fluid World Headquarters 1644 S.E. Clatsop Street, Portland, 97202
Why: To have happy, pain free feet!
Cost: $20 per person

If you have been to any of Anne’s past foot classes please do join us again. We will go through different exercises and stretches and you will learn something new! Anne will have goodies for sale including tennis balls, Correct Toes and salt scrub so that you can continue your foot care program at home.

This popular class will sell out so contact Anne today to reserve your spot (503) 705-4762.

The January Five

January 2, 2015July 2, 2025Anne

Here are your January Five Exercises! Why not kick off the new year with daily activity? Shoot for one minute of each of these every day. For a more detailed description of these moves click here.

Please consult your health care professional prior to beginning a new exercise program. These photos are meant to jog your memory of the exercises we have done together. If you have questions, or need one on one instruction join one of Anne’s ongoing classes (check the calendar here to the right –>) or contact her to schedule a private session (503) 705-4762.

1) Hundreds:

Pulse arms up and down like you are banging on a drum, inhale for 5, exhale for 5.

2) Leg Circles:

Inhale and exhale as you trace a small circle on the ceiling with your knee (or foot). Ten times each direction then switch legs.

3) Down Dog:

From hands and knees, press your hands flat and lift your hips towards the ceiling to come into and upside down “V”.

4) Triangle:

Stand with your right foot three feet in front of your left, arms and legs straight. Rest your right hand on your right leg. Extend left arm to the ceiling.

5) Seated Yoga Twist:

Hug your left leg and twist towards your left knee, looking over your left shoulder.