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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.
Anjaneyasana
Low Lunge with Bind

Yana Guseva
Come to downward facing dog. Exhale and step the left foot forward between the hands, bringing the knee over the ankle. Lower the back knee to the floor and drop the top of the back foot to the floor. Inhale and lift the torso upright, as the arms begin to sweep out to the sides and up, perpendicular to the floor, palms facing each other. Firm the shoulder blades onto the upper back as the chest lifts, heart opening towards the sky. Keeping the arms by the ears and the chest lifted, start to arc back, creating a backbend. Stay here and breathe for 3 steady rounds. To add the variation, begin to bend the back leg, bringing the heel of the back foot towards the body. Bend through the elbows and reach the fingertips towards the toe tips for the bind.
Good for thigh, groin, hip flexor, abdomen, chest and shoulder stretch. Relieves sciatica.
Standard Moves presented by PUMA.
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Lunge with Jump Switch Variation
Cat Haayen
3 sets of 15 reps 
Start on hands on knees and then come to standing on the knees with the hands on the hips. Step the right foot forward, bending the knee, bringing the leg into a lunge,  with the knee directly over the ankle. Frame the foot with the hands and lift the back knee off of the floor to come into a full lunge. Engage through the core, take a deep inhale and begin to lift the hips up. Put a slight bend in the back knee and power up and off the back toes so to sweep the left leg forward bringing the foot in between the hands to lunge. That was 1 rep. Continue this move, back and forth, going for 12 to 15 reps moving with the breath. Rest and repeat.

Good for cardiovascular health. Core, arm and leg strength and toning. Balance and coordination.
Standard Moves presented by PUMA.



 
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Lunge with Bicep Curl Variation
3 sets of 15 reps
Kelly Ann Charles
Start standing, holding a dumbbell in each hand anywhere from 5 – 15lbs., arms down by the sides with the palms facing each other.  Step the right foot forward into a lunge, knee over the ankle. Kick off the back left foot and draw the left knee into the chest as the right leg straightens. At the same time, flip the palms up, lifting the weights in and up towards the shoulders to create the “curl”. Release and step back to original lunge, retracing the steps back to the start. That was one rep. Continue on this side for 12 to 15 reps, then switch sides.

Good for cardiovascular health. Leg, glute and arm strength and toning. Balance and coordination


Standard Moves presented by PUMA.
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Halasana to Salamba Sarvangasana
Plough Pose to Shoulderstand
Sharon Aluma
Start lying on the back, legs long, arms down by the sides. Bend the knees into the chest and lift the hips and low back off the floor. Straighten the legs overhead, reaching the toe tips to the floor behind the head. Keep lifting the thighs and tailbone towards the ceiling as the chest presses towards the chin. Clasp the hands and press the forearms down. To come into the inversion, start to lift the legs up, bringing them perpendicular to the floor. Keep reaching the toe tips towards the sky and the hips towards the heels. Stay for 6 steady breaths, releasing slowly through plough and returning to lying on the back.
Good for shoulder, neck and spine stretch. Stimulates the thyroid gland and abdominal organs. Helps fatigue and insomnia.
Standard Moves presented by PUMA.
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Chest Flys
Juan Lombo
3 sets of 15 reps 


Start standing, holding a dumbbell in each hand anywhere from 5 to 20lbs. Step the feet hips width distance apart and begin to squat down  bringing weight into heels. Engage the core and lean the torso forward to a 45 degree angle, arms down by the sides, rotating the palms to face each other. Put a slight bend in the elbows and lift the arms out to the sides, squeezing the shoulder blades together and keeping a slight lift in the chest and chin. Return the arms back to center, squeezing the weights toward the midline, using resistance. That was one rep. Continue this, going for 12-15 reps. Repeat for 2 more sets.

Good for upper back strength, strengthen and tones the arms and thighs. 


Standard Moves presented by PUMA.
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Parivrtta Surya Yantrasana
Compass Pose


Cristal Gould

Come to sit in a comfortable, cross-legged position. Bend the right knee, hugging it into the chest. Lift the right leg with the left hand and thread the right arm underneath the right knee, bringing the fingertips to the floor. Lift the right knee as high up onto the right shoulder as possible, and bring the left hand to the outside edge of the left foot. Inhale deeply and on the exhale begin to straighten the right leg, simultaneously bringing the left arm back behind the head. Send the gaze up towards the left arm, stay and breathe steadily for 3 rounds. Release and switch sides.

Good for hamstring and shoulder stretch and opener.
Standard Moves presented by PUMA. 
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Hanumanasna

Monkey Pose
Dashama Gordon
Start in downward facing dog. Take a deep inhale, and on the exhale, lift the left leg and draw the foot in between the hands to a lunging position. Stay on the heel of the left foot and begin to slide that heel forward as the hips drop towards the floor. Keep squeezing the inner thighs towards the midline and squaring off the hips towards the top of the mat. Open the chest and lift from the heart center as the fingertips release from the floor, sweeping the arms up by the ears. Stay for 3 steady breaths, every exhale releasing deeper into the split. Return to downward facing dog and switch sides.
Good for thigh, hamstring and groin stretch. Stimulates abdominal organs.
Standard Moves presented by PUMA.



 
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Standing Split Variation
Paige Held
Start by coming into a lunge, right foot in between the hands. Bring the right arm to the inside of the right leg, and begin to wrap the arm under the leg, at the same time wrap the left arm around the back, binding with the hands. Lean and lengthen the torso forward, bringing more weight into the front right foot. Kick off the back foot, sweeping that leg up and straightening through the standing leg. The left hip will open slightly to the left. Keep powering through the standing leg as the torso descends and the back leg goes higher. Stay for 3 breaths, release and switch sides.

Good for thigh, calve and hamstring stretch. Strengthens the thighs, knees and ankles and calms the brain.
Standard Moves presented by PUMA.
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Camatkarasana
Wild Thing
Kelly Green
Start in downward facing dog. Bring some weight into the left hand and roll onto the outer edge of the left foot. Inhale and lift the hips towards the ceiling, as the left hand presses the floor away. On the exhale, step the right foot back, placing the toes on the floor, knee slightly bent. Curl through the upper back as the heart opens towards the front of the room and the shoulder blades firm onto the back of the rib age. Keep lifting the hips higher and drop the sole of the right foot to the floor. Stay for 3 breaths, lifting and expanding with every inhale. Switch sides and repeat.
Good for chest, lung and shoulder opener. Hip flexor and thigh stretch.
Standard Moves presented by PUMA.



 
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Alternating Bicep Curls with Resistance Band
3 sets of 20 reps
Philipp Gray

Start standing tall, long spine, crown of the head rising towards the ceiling. Grab a resistance band by the handles, and step the balls of the feet onto the band; feet will be hips width distance apart. Turn the palms of the hands to face out, arms by the sides. Start to bend through one elbow and curl the hand towards the shoulder, making sure to keep the elbow hugging in towards the waistline. Release and switch to curl through the other arm. 
Good for arm strength, toning and coordination.

Standard Moves presented by PUMA.
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