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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.
Malasana to Tittibhasana
Squat to Firefly Pose
Yana Guseva
Come into a squat, bringing the feet a little less than shoulder width apart. Tilt the pelvis forward, bringing the torso between the legs. Keep the chest low and begin to straighten the legs enough to bring the pelvis about knee height. Bring the left upper arm and shoulder underneath the back of the left knee and thigh and then the right. Place the hands on the floor behind the heels with the fingers pointing forward. Press the hands down and begin to rock the weight of the body back, and off the feet and onto the hands, keeping the inner thighs as high up on the arms as possible. Inhale and straighten the legs out to the sides, keeping the pelvis high, bringing the legs parallel to the floor. Gaze forward slightly and stay taking 3 steady breaths as the arms and legs continue to extend. Release and repeat.
Good for Inner groin and back stretch. Strengthens the arms, wrists and core. Improves balance.
Standard Moves presented by PUMA.
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Squats
3 sets of 20 reps
Brad Plotkin
Start standing with feet slightly wider than hip width apart and arms down by the sides. Stand up tall and lift the chest. Engage the core and keeping a long spine, start to sit back and down placing weight in the heels, lowering the thighs parallel to the floor. Keep the knees over the ankles and sweep the arms forward, hands in front of the chest.  Press into the feet to come back to standing and immediately lower down again. Keep repeating this movement, going for 15 – 20 reps. Rest and repeat for two more sets.
Good for: Cardiovascular health. Leg and gluteal strength and toning. Balance and coordination.
Standard Moves presented by PUMA.
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Uttana Shishosana
Extended Puppy Pose
Arianne Traverso
Come onto hands and knees. Keeping the hips over the knees, begin to walk the hands forward, bringing the chin and chest towards the floor. Hold for 3 steady breaths, allowing the shoulders to release from the ears and the shoulder blades to slide down the back with every exhale, as the heart continues to open towards the floor.
Good for shoulder and spine stretch. Chest opener.
Standard Moves presented by PUMA.

 
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Straight Leg Balance to Squat Variation
Katie Horta
Start standing. Lift the heels and come to balance on the balls of the feet. Start to lower the hips, coming into a squat with the thighs parallel to the floor. Walk the hands forward and bring the fingertips to the floor. Staying perched on the balls of the feet with the fingertips grounded, begin to straighten through the legs, pointing the tailbone up towards the ceiling. Return to squat position and repeat move, moving with the breath, exhaling as you straighten the legs, inhaling as you squat.
Good for hamstring and calve stretch. Balance.
Standard Moves presented by PUMA. 
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Single Split Leg Lift Variation with Crunch
3 sets of 15 reps
Anna Carreiri
Grab 2 foam rollers, bringing 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 arms out to a T-shape with the palms facing down. Engage through the core and begin to lift one foot off of the roller, extending that leg straight so it hovers above the roller. Release the opposite side arm overhead, take a deep inhale and on the exhale begin to lift the extended leg and the extended arm, crunching up, reaching the finger tips towards the toes. Pause and squeeze through the core, then return to starting position. Continue on this side, going for 15 reps, then switch sides.
Good for: Core strength, Balance and coordination. 
Standard Moves presented by PUMA. 

 
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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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