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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.
Swiss Ball Squat
3 sets of 15 reps
Kelly Ann Charles
Start by standing with the feet slightly wider than hip width apart. Hold a Swiss Ball in front of the chest. Begin to squat down, bringing the thighs parallel to the floor, keeping most of your weight in your heels. As you straighten the legs to come back to standing, extend the Swiss ball out in front of your chest, keeping the arms straight and parallel to the floor. Pull the ball back in to return to starting position. That was one rep. Continue this move, going for 15-20 reps. Rest and repeat.
Good for glute, thigh and arm strengthening and toning.
Standard Moves presented by PUMA.
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Parsvottanasana
Pyramid Pose
Jason Lawner
Start standing tall at the top of the mat. Bring the hands to the hips and begin to fold forward over the legs, hinging from the hips. Bring the fingertips to frame the feet; inhale deeply, and on the exhale step one foot back about 3 feet with the toes pointed slightly to a 45 degree angle. Press through the outer edge of the back foot to square the hips and to bring the pelvis more level. Hold for 3 steady breaths, releasing the chest closer to the thigh and the nose closer to the front knee with every exhale. Release and switch sides.
Good for strengthening the legs and improving posture.
Standard Moves presented by PUMA.
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Surya Namaskara
Half Sun Salute
Liana Schmidt
Start standing. Ground firmly through both feet and engage the legs by lifting the knees and squeezing the quadriceps onto the thigh bones. Tuck the tailbone slightly and keep a long spine by rolling the shoulders back and reaching the crown of the head towards the ceiling. Take a deep inhale as you sweep the arms out and up with the palms facing up. Press the palms overhead and on the exhale release the arms back down; at the same time fold forward keeping a flat back. Fold all the way forward, bringing the fingertips to the floor. Repeat this flow 3 times and end standing tall.
Good for arm, chest and hamstring stretch.
Standard Moves presented by PUMA.
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Alternating Forward Lunge
3 sets of 15 reps
Brad Plotkin
Start standing with hands on the hips. Step forward with one leg, bringing that knee over the ankle into a lunge. Push off that foot to step back and switch sides bringing the opposite leg into a lunge. That was one rep. Continue this exercise going for 15-20 reps, making sure to stand up tall keeping a straight spine. To increase intensity, hold a dumbbell in each hand.
Good for thigh and glute toning.
Standard Moves presented by PUMA.
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Gomukhasana
Cow Faced Pose
Jaya
Start standing on the knees. Cross one leg over the other and come to sitting with the knees stacked one on top of the other. Keep flexing through the feet as you bring them next to the hips. Sitting up tall and keeping a flat back, raise the opposite arm (if right leg is on top, raise left arm) up by the ear with the palm facing forward. Bend the elbow to bring the arm behind the head. At the same time, internally rotate the other arm, bringing the back of the hand to the back with the fingers pointing up towards the shoulder blades. Keep inching the hands towards each other until they meet, making sure to keep the chin parallel to the floor, do not round forward. Stay for 3 deep breaths, release slowly and switch sides.
Good for stretching and strengthening the ankles, hips, thighs, shoulders, armpits and triceps, and chest.
Standard Moves presented by PUMA.
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Adho Mukha Svanasana to Shalabhasana 
Downward Facing Dog to Locust Pose
Kelly Ann Charles
Start in downward facing dog pose. Spread the fingers wide, feet are hip width apart and chest is pressing towards the thighs, tailbone is high. Start to ripple the body forward into plank pose. Squeeze the elbows in against the ribs and bring the chin to rest gently on the mat. Start to kick off the toes sending one leg and then the other up towards the ceiling. Gently release the legs down and roll the shoulders back to open the chest. To make this pose more accessible, float just 1 leg up towards the ceiling, hold for 3 breaths and then switch legs.
Good for balance and creating energy in the body
Standard Moves presented by PUMA.
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Weighted Lunge with Bicep Curl to Overhead Press
3 sets of 15
Brad Plotkin
Start standing holding a dumbbell in each hand anywhere from 5-15lbs. Step one leg forward into a lunge, bringing the knee over the ankle. Rotate the palms to face up and keeping the elbows close to the body start to “curl” the weights towards the shoulders. Begin to rotate the palms to face forward and lift the arms, keeping the elbows bent at 90 degrees. Keeping the chest open and a straight spine, press the weights overhead, squeezing at the top as the weight heads tap. Retrace the steps with arms and stay in the lunge to complete 12-15 reps. Go for another set, switching the position of the legs.
Good for balance and coordination. 
Standard Moves presented by PUMA.
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Virabhadrasana
Twisting Warrior Lunge
Kelly Ann Charles
Come to hands and knees, tabletop position. Step one foot in between the hands, bringing the knee directly over the ankle. Curl the back toes under and straighten the back leg, coming into a full lunge. Engage through the core and sweep the arms up overhead, bringing them in line with the ears. Keep the hips squared towards the front of the mat and sink deeper into the lunge. On an inhale, reach the fingertips towards the ceiling, as you exhale, begin to twist through the belly towards the right, as you reach the right fingertips back and the left fingertips forward; arms will be in a T shape and parallel to the floor. Be sure to keep the hips squared towards the front of the mat, and continue to twist through the belly on every exhale. Stay for 3 steady breaths, release and switch sides.
Good for toning the core and improving digestion.
Standard Moves presented by PUMA.
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Virabhadrasana III
Warrior III
Jason Lawner
Start standing. Inhale and sweep the arms up by the ears with the palms facing each other. Plant one foot firmly into the mat and engage strongly through that standing leg, as you slowly start to lift the opposite leg back. At the same time, keeping a flat back, reach forward with the fingertips as the torso dips forward and comes parallel to the floor. Keep lifting the back leg, bringing it parallel to the floor with the foot flexed. Hold for 3 steady breaths, continuing to lengthen through the fingertips and back leg.
Good for ankle, leg, shoulder and back strengthener. 
Standard Moves presented by PUMA.
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Eka Pada Bakasana
Plank Pose to Single Leg Crane
Kelly Ann Charles
Start in plank pose, top of a push up. Look past the front of the mat and begin to push off the toes; at the same time begin to bend the elbows in, squeezing them against the ribs, like chaturanga or tricep pushup. As the torso moves forward, start to draw one knee in towards the elbow, bringing it to rest near the tricep. Keep the palms pressing into the mat, point the feet and flex the toes, to engage the legs. Hold the balance for 3 steady breaths.
Good for balance, arm and core strength.
Standard Moves presented by PUMA.
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