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The Standard Spa
40 Island Ave
Miami Beach
Welcome to Standard Moves. Each gif illustrates a specific movement, demonstrated by world-class health, yoga and fitness instructors and is accompanied with tips for optimum performance. "Follow us" down the path of englightenment.
Eka Pada Rajakapotasana
King Pigeon with Bind

Dashama Gordon

Start in downward facing dog. Lift the left leg, bend the knee, bringing it by the left wrist; the shin should be close to a 45 degree angle. Drop the top of the right foot to the floor and square the hips forward. Walk the fingertips back to line up with the hips. Inhale deeply as you sit up tall. Begin to bend the right leg, bringing the heel in towards the body. Then with your left hand on the floor, bring the foot as close to the top of your head as possible. Inhale, stretch the right arm upward; then exhale, bend the elbow, and reach back and grasp the inside of the right foot.  Draw the sole of the foot as close as possible to the crown of your head. Hold for 3 steady breaths, release the foot and repeat on the other side.

Good for streching the thights, psoas and abdomen

Standard Moves presented by PUMA.
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Reclining Oblique Twist
3 sets of 15 reps
Kelly Ann Charles
Start lying on the back and draw the knees into the chest. Release the arms out to a T shape with the palms facing down. Release the knees from the chest, bringing shins parallel to the ceiling. Engage through the core and take a deep inhale, as you exhale, release the knees to one side and hover off the floor. Inhale the knees back through center and release them to the other side, knees hovering over the floor. That was 1 rep. Continue this twist side to side for 12-15 reps.
Good for oblique and core strength
Standard Moves presented by PUMA.
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Leg Climb Core Variation
3 sets of 20 reps
Amy Steiner
Start lying down on the back. Bring the left leg in towards the body, straighten the leg with the sole of the floor facing the sky. Lift and hover the right leg off and parallel to the floor. Grab onto the thigh, lifting the head and upper back off the floor and walk the hands up the leg towards the ankle. Squeeze at the top and walk back down. That was one rep. Continue this move, going for 15 to 20 reps, then switch sides.
Good for core strength and toning.
Standard Moves presented by PUMA. 
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Warrior I Variation
3 sets of 20 reps
Cat Haayen
Start standing. Step the right foot forward into a lunge and spin the back foot down so it is at a 45 degree angle. Line the front heel up with the back heel and press into the outer edge of the back foot to square the hips forward. Roll the shoulders back and clasp the hands behind the back, knuckles pointing down. Inhale and lift the chest, on the exhale, fold and bow forward, bringing the arms up and overhead, right shoulder to the inside of the right knee. Keep pressing into the back foot for balance. Engage the core and lift back up, then switch legs.
Good for leg strength and balance.
Standard Moves presented by PUMA.



 
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Forearm Plank with Leg Lift
3 sets of 15 reps
Sharon Aluma
Start in plank pose. Lower onto the forearms, bringing the shoulders over the elbows. Scoop the tailbone under, bring the body into a straight line from heels to top of head. Keeping the hips squared towards the ground, lift the left leg up and parallel to the floor, flexing the toes in towards the face. Release the foot back down, that was one rep. Continue this move, going for 12 to 15 reps, then switch sides.
Good for core strength and toning.
Standard Moves presented by PUMA.
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Reverse Leg Lift
3 sets of 20 reps
Kelly Ann Charles
Start standing. Place the weight of the body into the right leg. Bend slightly through the right knee and step the left foot back about two feet behind, pointing the toes into the ground. Lift the leg up and back behind, squeezing through the glute. Release back down and repeat, going for 15 to 20 reps, then switch sides.

Good for glute strength and toning.
Standard Moves presented by PUMA. 



 
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Half Bridge Lift with Foam Roller
3 sets of 20 reps
Anna Carrieri
Place 2 foam rollers in an upside down T shape, and lie lengthwise, bringing the soles of the feet to the top of the bottom roller. Lift the hips up off the roller, coming to lift up onto the upper back and shoulders, chest moving towards the chin. Keeping the hips lifted, roll the legs out in front and then back in towards the body. That was one rep. Continue this move going for 15 to 20 reps. Rest and repeat.
Good for glute strength and toning.
Standard Moves presented by PUMA.



 
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Overhead Reach to Toe Reach 
3 sets of 15 reps
Katie Horta
Start standing. Place the body weight into the right leg and bend slightly through the right knee. Place the right hand on the right thigh and reach the left arm up and overhead. At the same time, reach the left leg back, hovering the toes off the floor. Then start to straighten through the standing leg and at the same time, lift the leg up, reaching the left fingers towards the left toes. Return to starting position and repeat lift. Continue this move going for 12 to 15 reps, then switch sides
Good for balance, coordination and toning.
Standard Moves presented by PUMA. 
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Single Leg Lunge with Tricep Pull
3 sets of 20 reps
Dawn Feinberg
Start standing. Step the right foot forward into a lunge, knee over the ankle. Hold a Kettlebell in the left hand anywhere from 5 to 15 lbs with the palm facing in. Lean the torso forward to a 45 degree angle and rest the right hand on the right thigh. Keeping the elbow close to the body, pull the Kettlebell up until elbow is in line with shoulder. Squeeze up and release weight down, that was one rep. Keep going for 12 to 20 reps and then switch sides.
Good for lower body and tricep strength and toning.
Standard Moves presented by PUMA.
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Paschimottanasana
Seated Forward Bend
Arianne Traverso
Start seated, legs long, hands by the hips. Flex the feet in towards the face and press the thigh bones down towards the floor. Inhale and lengthen the spine, on the exhale fold forward over the legs, leading with heart. Reach for the outer edges of the feet, stay for 3 breaths, lengthening forward on the inhale and folding deeper on the exhale. 
Good for hamstring stretch. Calms the nervous system and relives anxiety.
Standard Moves presented by PUMA.
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