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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.
Bird of Paradise
Paige Held
Start standing. Bring the feet slightly wider than hip width apart and fold forward. Bend the knees and start to lace the right arm behind the right leg, bringing the shoulder under the knee. Rotate the arm so the palm of the hand is facing out and reach the back of the hand to the low back. Wrap the left arm around, reaching the left hand towards the right hand and binding the fingers. Place all of the weight into the left foot and start to straighten the left leg, as you come on to the tippy toe of the right foot. On an inhale, slowly come up to standing, keeping the bind. Pause and breathe, keeping the chest open and lifted, making sure not to round forward. For a deeper stretch, try to straighten the binded leg. Hold for 3 steady breaths, then switch sides.
Good for balance. Chest, shoulder and hip stretch. Hip opener
Standard Moves presented by PUMA.
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Ustrasana
Camel
Cristal Gould
Start by sitting on the heels with the tops of the feet on the floor. Sitting up tall, start to reach the arms up by the ears. At the same time, begin to lift the sitting bones up and off the heels. Leading with the heart and keeping the chest open, lift up and begin to arc back, reaching one hand and then the other towards the heels. Drop the head back last and keep rising up with the chest, lengthening the spine out of the low back. Stay for 3 steady breaths. Retrace the steps to release and repeat.
Good for chest, shoulder, core and total front body stretch. Improves posture.
Standard Moves presented by PUMA.
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Pincha Mayurasana
Feathered Peacock Pose with Scorpion Variation
Kelly Green
Start in downward facing dog. Drop down onto the forearms, palms flat, stacking the shoulders over the elbows. Keeping down dog legs, start to walk the feet forward towards the face, bringing the hips up and over the shoulders. Lift one leg up and then the other to come into the balance. Keep pressing the floor away with the forearms and send the gaze down and between the hands. Stay for 3 steady breaths. To add the Scorpion variation, begin to bend the legs, so that the knees point up towards the ceiling. Keep reaching the toe tips towards the crown of the head and breathe.
Good for shoulder, arm and back strength. Shoulder, neck, chest and core stretch. Balance and stress relief.
Standard Moves presented by PUMA.
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Eka Pada Rajakapotasana
One-Legged King Pigeon Pose
Dashama Gordon
Start in Downward Facing Dog. On an inhale, sweep the left leg up. As you exhale, draw the left knee in towards the chest and place it by the left wrist. Bring the shin to a 45 degree angle and flex the front foot. Bring the fingertips by the hips and on an inhale, sit up tall and lengthen the spine. Stay for 3 steady breaths, then switch sides.
Good for hip stretch and flexibility.
Standard Moves presented by PUMA.
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Adho Mukha Svanasana to Bakasana
Downward Facing Dog to Crow Pose
Yana Guseva
Start in downward facing dog. Take a deep inhale and start to look forward. Bend the knees deeply, engage through the core and hop forward. At the same time, bend through the elbows, as you hop the knees onto the triceps coming into Crow pose. Hover in the arm balance for a breath and then shoot the legs back into plank, then lifting the hips up and back into downwdog. Try this for 3 hops, then rest in child’s pose.
Good for back stretch. Strengthens the arms, wrists and core. Improves balance.
Standard Moves presented by PUMA.



 
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Warrior’s Bridge Splits
3 sets of 10 reps
Jason Mastrian
If you are comfortable lowering all the way to the floor use the hands for support or reach hands out in front of you as you bend the right knee over the right toes coming into a half split on left leg. Look over the left shoulder and place your left hand behind the left leg. Bridge your hips upward keeping the left leg straight and right leg bent. Lower down onto the left hip, bend your right arm in front of the face, and push off the left hand as your right arm swings forward to wide legged squat position, then shift weight to the left as you bend you left knee over the left toes coming into half split on the right leg. Look over the right shoulder  and place your right hand behind the right leg. Bridge hips upward keeping right arm straight and right leg bent. Lower down onto right hip and transition to other side.  
Good for hip hamstring flexibility and agility. 
Standard Moves presented by PUMA.
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Sumo Squat with Kettlebell
3 sets of 20 reps
Dawn Feinberg
Start standing, holding a kettlebell with both hands anywhere from 10 -25lbs., with the palms facing in towards the body. Step the feet wide apart with the heels pointing in and toes pointing out. Scoop the tailbone under slightly, engage through the core, and keeping a long spine, start to lower the hips down, bending the knees over the ankles and bringing the thighs parallel to the floor. At the same time, lift the kettlebell up towards the chin; elbows will bend out to the sides. Pause for a breath in the squat and return to starting position. That was one rep. Continue this move, going for 12-20 reps. Rest and repeat.
Good for arm, upper back and leg strength and toning. Balance and coordination. Full body cardiovascular move.
Standard Moves presented by PUMA.
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Elbow to Knee Crunch
3 sets of 15 reps
Anna Carrieri
Take 2 foam rollers and bring them into an upside down T-shape. Start to lie back over the “T”, placing the length wise part under the spine, head resting on roller. Bend the knees in and bring the soles of the feet to rest on the other roller, top of the “T”. Bring the left arm out to the side with the palm facing down. Brng the right fingertips behind the right ear with the elbow bent out to the side. Engage through the core and start to lift the right elbow and the left knee towards eachother, crunching through the oblique. Make sure to keep the chest open and chin slightly lifted. Return to starting position, that was one rep. Continue this move going for 15-20 reps and then switch sides.
Good for core strength and toning.
Standard Moves presented by PUMA.
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Astavakrasana
Eight Angle Pose
Cristal Gould
Start in a seated crossed leg position. Start to draw the right knee into the chest with the sole of the right foot on the floor. Grab the right calve with the right hand and lift the foot off of the floor. Start to crawl the right shoulder under the back of the right knee, squeezing the leg onto the shoulder. Release the hands to the floor by the hips. Start to lift the sitting bones off the floor as the palms press firmly down. At the same time, lean the torso slightly forward and bend the elbows in, creating a 90 degree angle with the arms. Lift the left leg up and hook the left ankle on top of the right. Extend the legs out to the right as the torso come parallel to the floor. Stay for 3 steady breaths, pressing through the heels and flaring through the toes. Release and switch sides.
Good for wrist, arm and core strength. Tones the abdominal muscles.
Standard Moves presented by PUMA.
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Kimodo Dragon Pushup
3 sets of 10 reps
Jason Mastrian
Begin in a pushup position. Reach your right hand forward as you step your left foot halfway forward. Bend your arms and lower into a pushup. Keep your left foot turned out to the side, left knee bent and right leg straight. Shift your body back into a pushup position as your right hand moves halfway back. Bend your right knee and bend your arms. Lower into a pushup keeping your right foot turned out to the right, left leg straight. Repeat on the left side. 
Good for upper body, core strength and coordination.  
Standard Moves presented by PUMA.
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