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.

The April Five Exercises – What Can Go Wrong In Warrior II

April 9, 2015July 3, 2025anne

This month’s five include standing balance, core strength, upper body strength and flexibility work and a coordination exercise.

Warrior II is one of my favorites. It strengthens and stretches your legs, hips and glutes, opens your shoulders and strengthens your arms and back. It also improves standing balance and mental focus. If you suffer from hip tightness, knee pain or balance issues keep reading, I’m breaking down the Warrior so you will know what to do (and what not to do) when trying this move at home.

This exercise list is meant to jog your memory about the moves we have done together as a team. For more detailed descriptions of the exercises click here.

The April Five:

1) Warrior II – side lunge with front knee bent, back knee straight

2) Leg Pull Back – reverse plank with leg lift

3) Swan Dive – roll down the front side of your body with control

4) Double Leg Kick – kick both heels to your bum, then extend arms, legs, and back

5) Rolling Like A Ball – rolling on your back with control

Now back to the Warrior II:

Yoga Journal’s description of the pose:

Virabhadra = the name of a fierce warrior, an incarnation of Shiva, described as having a thousand heads, a thousand eyes, and a thousand feet, wielding a thousand clubs, and wearing a tiger’s skin

Got an important meeting today? Asking for a raise, or negotiating a contract? Start your day with one minute of this pose and notice what happens to your physical, emotional and mental state. Roaring like a tiger is optional.

Stand at the top of your mat, step left foot back and press left heel firmly into the mat.
Stack your shoulders over your hips (hips and shoulders face the side wall) and reach arms out to the side.
Bend your front knee and stack it over your ankle, as if your knee were looking out over your front toes.
Hold for one minute then switch sides.

Balance issues:

Looking to improve your balance? Warrior is the perfect pose for you. Since both feet are on the ground this pose is more accessible starting point that say your Tree or Eagle.

Try this:

Stand near a wall. If you rest your whole back along the wall you will feel more secure and be able to feel your spine in neutral, and your shoulders stacked over your hips. Slowly and carefully work towards bringing both arms back to touch the wall, as well as the outside of your front leg, and most of your back, shoulders and hips. Not even close? Start with your feet a few inches away from the wall and rest the right side of your back, your right hip and your right arm on the wall. Keep arms in line with your shoulders and your front knee over your ankle.

Mind your feet. How often do you pay attention to your feet? Imagine a skinny cross country ski, now imagine a wide snow shoe. Guess which one is more stable?

Try This:

Spread your toes. Stand with your feet hip distance apart and look down at your feet. Can you spread your toes so that you see space between each toe? Use your fingers to spread them apart and flatten each toe if you need to. Now imagine your foot as multiple tree roots, your big toe tap root is pressing down and away from you, as is your pinkie toe knuckle, and both sides of your outer heel. As your roots press down imagine a gentle lift under your arch. Now keep your front foot in this position and step your left foot back into your lunge. Notice any difference?

Knee Pain:

If this pose causes knee pain stop immediately, asses your alignment and start over. None of these exercises should hurt. In fact pain is a signal from your body that something it wrong. Listen.

The number one correction I give in this pose is “move your knee so that it is stacked directly over your ankle”. Look down, do you have a wandering knee? Often this is not actually a knee issue, but a hip issue. My runners, cyclists and desk jockeys often suffer from tight hips. In this pose you are asking your front leg to externally rotate in your hip socket to allow your knee to open enough to line up with your toe.

For you today this might mean that your hips are facing more forward than to the side. Remember we are working our way into a deeper version of this pose and really there is no “perfect” pose.

Try this:

Track your knee. Stand in your Warrior II. Slowly bend and straighten your front knee. Look down to see that your kneecap is tracking right over your ankle, or middle toes, as if it were looking towards the front wall. If your knee tends to roll in towards your big toe, slowly guide it more towards your pinkie toe. This may take some time and you will feel different muscles in your hip working so go easy.

Shoulder pain/ tightness:

Warrior II is an excellent shoulder opener. Most of us spend a large portion of the day with our head and shoulders in a forward position, hunched over the computer, the steering wheel, the phone… Those of us with tight shoulders may find it challenging (or impossible) to bring arms straight out to the side without hunching our upper back and shoulders, or thrusting our heads forward.

Try this:

Hug a ball. Stand up tall, bring your arms slightly in front of your shoulders with palms facing forward and and imagine hugging a giant beach ball in front of you. Gently roll your shoulders up, down and back. Now flip your palms down. This is your starting point if you have shoulder issues – arms slightly in front of your shoulders. Again we are slowly and gently working our arms back in line with our shoulders. Your chest, upper back and ribs will feel nice and open here and you will be able to take a full inhale and exhale.

Holding your breath:

Ever notice how (or if) you are breathing throughout the day? Holding your breath during exercise can cause changes in your blood pressure that may leave you feeling lightheaded. By taking slow full breaths you send more oxygen to your muscles and calm your nervous system.

Try this:

Breath awareness. Take a moment in this pose and focus on your breath. As you inhale imagine your arches floating up, your pelvic floor lifting (mula bandha) and the top of your head floating up. As you exhale reach strong through your arms and fingers, down through your legs and feet and allow your chest and back to widen.

I would love to hear what tips you have for a successful Warrior II. Leave me a comment below…

Anne McCranie is a Portland, Oregon based personal trainer and licensed massage therapist. She offers these tips for a successful home yoga program. Please see your medical professional for specific advice before you begin a new exercise program. Questions? Call Anne (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.

Beef And Beet Borscht Recipe

January 9, 2015July 2, 2025anne

Beef and Beet Borscht

I don’t know about you but I went on a little cookie binge last month. My clients brought me chocolate bark, Christmas cookies, fudge, more cookies…I also went to not one but TWO Christmas dinners!

This month I am attempting to undo the damage with a diet focused on primarily meat and veggies – plus plenty of good fats, probiotics and fermented foods.

This colorful soup is loaded with fiber filled, nutrition packed veggies. I used pasture raised ground beef. You could also use beef sirloin or pork shoulder. Omit the meat and butter and you have a flavorful vegetarian soup.

Try this Beef Borscht and let me know what you think…

Ingredients:

1 lb. pasture raised ground beef*
2 Tbsp salt
3 medium beets
4 Tbsp olive oil
1 Tbsp sherry vinegar
1 eight oz can of tomato sauce
2 Tbsp butter
1 medium onion
2 carrots
3 medium potatoes
1/2 a head of small green cabbage
juice from 1/2 a lemon
2 bay leaves
1/2 tsp fresh ground pepper
4 cloves of garlic

Garnish: Sour cream and fresh chopped dill.

Directions:

1. Set up your mise en place: Grate beets (or shred them in the food processor), finely chop your onion, shred carrots, chop potatoes into bite sized pieces, slice cabbage and crush your garlic cloves and set aside.

2. In a large soup pot over med-high heat brown the ground beef (5 minutes). Add 14 cups cold water and 1 Tbsp salt and bring to a boil. Reduce heat, and let soup simmer for about 30 – 40 minutes.

3. In a large skillet saute grated beets with 4 Tbsp olive oil and 1 Tbsp vinegar (5 minutes). Reduce heat to low, add tomato sauce and continue to cook for ten minutes. Carefully stir beets into the soup pot with the meat

4. In the same skillet saute diced onion in 2 Tbsp butter (1 minute), add grated carrots and continue to cook (5 minutes)

5. After the meat has been cooking for 30 minutes stir your diced potatoes into the soup pot and cook for ten minutes more. Then add cabbage, beets, onion and carrots, lemon juice, bay leaves, salt and pepper (to taste) and cook until the potatoes are just cooked through (10 minutes).

6. Add garlic, cover and remove from heat and let the soup rest for ten minutes.

7. Ladle soup into bowls, and top with a dollop or sour cream and fresh chopped dill.

*You may use any cut of meat you like. When I was shopping for this recipe I found a nice little 1 lb package of pasture raised ground beef. You could also use beef stew meat, sirloin or pork shoulder. If you use bone-in meat, simply cook the whole thing in water and after it has simmered for an hour or so remove the meat and cut it off the bone and into bite sized chunks. Don’t forget to save the bone to make broth.

Anne McCranie is a Portland (Sellwood) Oregon based Personal Trainer and Licensed Massage Therapist. She offers this recipe to tickle your taste buds. Please see your heath care professional for specific dietary advice.