logo Moves
side_logo
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.
Vasisthasana with Variations
Lunge to Side Plank with Toe Lock Variation
Kelly Green

Start in Downward Facing Dog. Step the left foot forward into a lunge, bring the knee over the ankle. Wrap the first two fingers of the left hand around the left big toe, creating the toe lock. Inhale to prepare, engage through the core, and on the exhale, begin to sweep the left leg up and out to the left side. Bring the weight into the right hand and pivot onto the outside of the right foot. Keep pressing the big toe against the fingers and pulling the toe back for stability and balance. Continue to reach the left foot towards the sky, coming into the full pose, side plank. Hold for 3 steady breaths and retrace the steps to release. Repeat on the other side.

Good for arm and core strength, and balance.
Standard Moves presented by PUMA.
reblog reblog
Setu Bandha Sarvangasana
Bridge Pose

Sharon Aluma

Lie on the floor with the knees bent and soles of the feet on the floor. Bring the heels close to the sitting bones and arms by the sides with the palms facing down. Exhale and, pressing your inner feet and arms actively into the floor, scoop the tailbone and begin to lift the buttocks off the floor. Keep your thighs and inner feet parallel. Lift your buttocks until the thighs are about parallel to the floor. Keep your knees directly over the heels, but push them forward and lengthen the tailbone toward the backs of the knees. Lift your chin slightly away from the chest and, firming the shoulder blades against your back, press the chest towards the chin. Stay for 3 steady breaths, release and repeat.

Good for the chest, neck and spine stretch.

Standard Moves presented by PUMA.
reblog reblog
Utthita Hasta Padangustasana
Extended Hand to Big Toe Pose with Variation

Paige Held

Start by coming into a forward fold. Grip the right big with the first two fingers on the right hand creating the toe lock. Bring the left hand to the hip and weight into the left leg; begin to lift the right forward, keeping a straight leg and the lock until you come to standing. Firm the front thigh muscles of the standing leg, and press the outer thigh inward. Straighten the right leg as much as possible by flexing the foot and pulling the big toe forward. If the stance is steady, begin to swing the leg out to the side. Breathe steadily as you continue to stand up tall, lengthening through the spine. Retrace your steps to come out of the pose and repeat on the other side.

Good for stretching the backs of the legs and improves sense of balance.

Standard Moves presented by PUMA.
reblog reblog
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.
reblog reblog
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.
reblog reblog
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. 
reblog reblog
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.



 
reblog reblog
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.
reblog reblog
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. 



 
reblog reblog
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.



 
reblog reblog