503-705-4762

Category: Pilates, Yoga & Tai Chi

Pilates And Yoga Combination Class This Thursday November 8th

It’s been a tough election season with both sides battling it out. Well for most of us here in Oregon the ballots are in and the tough choices have been made. Hooray! You no longer have to decide between…..Pilates or Yoga.

You know your girlfriend who claims Pilates is “too slow” for her and she ONLY does Bikram Yoga? How bout your Pilates devotee who thinks Yoga is for skinny 19 year olds?

Can’t we all just get along?

Yes!

Join Anne this Thursday November 8th at Sellwood Yoga from 7:30 to 8:45 pm for an exploration of Pilates and Yoga. There is much crossover between the two – the focus on breathing and alignment, creating dynamic fluid movements, strengthening and lengthening your muscles and improving your balance just to name a few

We start with Pilates stabilization exercises to wake up the small muscles that support your spine. We then flow through a vinyasa style yoga series to build strength and flexibility and improve your balance. We finish with a specific flexibility program to loosen hips and shoulders and a short guided meditation.

Space is limited. To reserve your spot head over to Sellwood Yoga’s website. Drop ins welcome, preregistration is encouraged. This class is suitable for all levels.

  • Pilates/ Yoga Combo Class
  • Thursday November 8th, 7:30 – 8:45 pm
  • Sellwood Yoga 7970B SE 13th Ave (across the street from Grand Central)
  • All levels welcome

Build Leg And Back Strength And Improve Your Balance With King Arthur – One Of The October Five

Here Maddie Demonstrates King Arthur, or a variation on Crescent Lunge. Try this yoga pose for one minute every day this month and you will quickly notice improved balance, leg strength and hip flexibility.

 

 

See how her front knee is stacked right over her ankle and her back is nice and long? Place a towel under your back knee if this is painful.

 

And the front view. She has space between her shoulders and ears plus a big smile on her face. Go Maddie!

Improve Your Standing Balance And Shoulder Flexibility With Eagle Pose

Here Lindsey demonstrates one of your October Five, Eagle Pose. Strengthen your legs, stretch your shoulders and improve your balance with this Yoga pose.

Plus it’s Halloween this week and there is this sort of spooky headless horseman thing going on when you really hide your head behind your arms… At any rate…

Lindsey is showing the most advanced version of this move. See how low she sits into her squat? This allows her legs to twist.

If your shoulders or hips do not allow for this (remember you should not feel pain in your joints – ESPECIALLY your knees while doing any of these moves), start with a modified version.

 

Below Dan demonstrates several options:

Option 1: Sit into a low chair pose or parallel squat with hips, knees and feet aligned. Extend your arms out in front to help with your balance (or try holding a medicine ball or small weight).

Option 2: Sit into a low squat (Chair pose) and bring your arms and legs together.

 

Again, Dan demonstrates some serious flexibility and strength by being able to sit this low while keeping his alignment. If your modified Eagle does not look like this please do not be discouraged. Do what you can, moving at your own pace. I am happy to take you through any of your October Five if you have questions. Call or email me or pop in to a class.  See you soon!

~Anne

 

Anne McCranie owner of Fluid Movement + Massage is a Portland Oregon based personal trainer and licensed massage therapist. To schedule your movement + massage session contact  Anne  503-705-4762  Anne@FluidPortland.com

Foam Rollers Have Arrived!

I ordered some more foam rollers and they arrived this week. Contact me if you would like one of your very own. I use mine daily to keep my back and core strong. You can also roll on it to alleviate tight muscles. My favorite low back stabilization program includes toe dips, bicycle legs, leg circles and dead bug. If you suffer from low back pain, this is one tool you definitely need in your toolbox.

Not sure what a foam roller is or what to do with it? Check out this video of yours truly demonstrating Pilates stabilization exercises.

Strengthen And Stretch Your Spine With This Seated Twist

Are you one of the 80% of Americans who have been affected by back pain? My clients often complain of either low back pain, or upper back pain between their shoulder blades (and sometimes both!) Looking for a drug free way to reduce your back pain? Incorporate yoga poses like this one into your daily routine.

Here Mandy demonstrates one of the October Five – Yoga Seated Twist (also known as Ardha Matsyendrasana or Half Lord of the Fishes Pose). Try this at home and remember to work at your own comfort level and breathe!

Sit up tall and extend your legs out in front of you. Bring your right foot flat on the ground and close to you, knee towards the ceiling (or cross right foot over left leg). Try tucking your left foot underneath you, if this causes knee pain keep your left leg straight.

Hug your right knee with your left arm, or try pressing your arm into the outside of your leg, and twist to the right. Press your right hand into the ground behind you and lift and lengthen your spine. Stay here for five breaths and then switch sides.