The December Five Exercises

Holy cow can you believe it is December! Here are this month’s exercises. Last month we focused on maintaining parallel legs and a level, neutral pelvis during moves like the Leg pull and Warrior III. This month we work in a “turned out” or externally rotated hip/leg position for Warrior II, Side Angle and the elusive Crow.

Ah the crow. While technically considered an arm balance you will have much more success with this move if you view it as a core strength exercise.

The photos and basic descriptions below are meant to jog your memory of the moves you have done with me. Only execute the exercises (or variations of) that are suitable for you and your current fitness level. Click here for detailed descriptions of these moves and modifications.

Want to see these in person? Join one of Anne’s six weekly classes or contact her to schedule some one on one time.


1) Warrior II

Side lunge, arms outstretched, front knee over your ankle.

Anne Warrior II 12.14


2) Side Angle

From a side lunge, rest your front hand on your leg or a block and stretch your back arm up.

Anne side angle 12.14

3) Crow

Squat low, rest shins on upper arms, lift your feet.

Anne crow 12.14

4) Single Leg Kick

Kick left heel towards your hip, extend your leg. Switch legs alternating left and right kicks.

Anne single leg kick 1 12.14

5) Flight

Prone spine extension. Hold for five breaths.

Anne flight 12.14


Anne McCranie is the owner of Fluid Movement + Massage in Portland, Oregon. She offers personal training, small group classes and massage therapy out of her Sellwood studio. Anne encourages the combination of movement + massage to aid in pain relief, build strength, increase flexibility, and improve body awareness. Call her today for your complimentary consultation (503) 705-4762.