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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.
Parivrtta Janu Sirsasana Revolved Head-to-Knee Pose Liana Schmidt Come to sitting. Separate legs wide into a V-shape, flex toes in towards the face and make sure knee caps are pointing up towards the ceiling. Sit up tall and breathe. On an inhale, sweep one arm up towards the ceiling. On the exhale bend over to the opposite side reaching for the foot, creating a deep side stretch. Pause and take 3 steady breaths. Return to center and repeat on the other side. Good for stretching the spine, shoulder and hamstring. Stimulates abdominal organs and improves digestion. Standard Moves presented by PUMA.

Parivrtta Janu Sirsasana

Revolved Head-to-Knee Pose

Liana Schmidt

Come to sitting. Separate legs wide into a V-shape, flex toes in towards the face and make sure knee caps are pointing up towards the ceiling. Sit up tall and breathe. On an inhale, sweep one arm up towards the ceiling. On the exhale bend over to the opposite side reaching for the foot, creating a deep side stretch. Pause and take 3 steady breaths. Return to center and repeat on the other side.

Good for stretching the spine, shoulder and hamstring. Stimulates abdominal organs and improves digestion.

Standard Moves presented by PUMA.

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Bakasana Crow Pose Dashama Gordon Come to standing. Separate your feet wider than hip width and sit down into a squat position. Bring the hands a few inches in front of the feet, palms planted and fingers spread wide. Come up onto the balls of the feet and start to bend the elbows, keeping the arms close to the body. Bring the knees onto the triceps, near the armpits. Looking forward, start to squeeze the knees against the arms and come up onto the tippy toes. Then start to release one foot off of the mat and then the other foot, to come into the balance. Hold pose for 3 steady breaths.l To challenge yourself, try doing the pose on a Paddleboard, as seen here! Good for balance, arm and core strength, and building confidence. Standard Moves presented by PUMA.

Bakasana

Crow Pose

Dashama Gordon

Come to standing. Separate your feet wider than hip width and sit down into a squat position. Bring the hands a few inches in front of the feet, palms planted and fingers spread wide. Come up onto the balls of the feet and start to bend the elbows, keeping the arms close to the body. Bring the knees onto the triceps, near the armpits. Looking forward, start to squeeze the knees against the arms and come up onto the tippy toes. Then start to release one foot off of the mat and then the other foot, to come into the balance. Hold pose for 3 steady breaths.l To challenge yourself, try doing the pose on a Paddleboard, as seen here!

Good for balance, arm and core strength, and building confidence.

Standard Moves presented by PUMA.

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Swiss Ball Sit ups with Weights 3 sets of 15-20 reps Brad Plotkin Come to lying over a Swis ball, placing it under the low back or sacrum, legs are at a 90 degree angle. Hold a dumbbell in each hand anywhere from 5-15lbs. Bend the elbows keeping the arms close to the body. Start to extend the arms straight, as you lift the chest towards the ceiling, squeezing through the abs. Keep the gaze towards the ceiling, chin lifted. Try not to tuck the chin in and imagine leading with the heart to crunch up. Return back down, that is one rep.  Good for balance, core toning, and strength. Standard Moves presented by PUMA.

Swiss Ball Sit ups with Weights

3 sets of 15-20 reps

Brad Plotkin

Come to lying over a Swis ball, placing it under the low back or sacrum, legs are at a 90 degree angle. Hold a dumbbell in each hand anywhere from 5-15lbs. Bend the elbows keeping the arms close to the body. Start to extend the arms straight, as you lift the chest towards the ceiling, squeezing through the abs. Keep the gaze towards the ceiling, chin lifted. Try not to tuck the chin in and imagine leading with the heart to crunch up. Return back down, that is one rep. 

Good for balance, core toning, and strength.

Standard Moves presented by PUMA.

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 #strengthen,  #intermediate,  #swiss ball sit ups,  #Brad Plotkin,  #fitness,  #workout,  #exercise,  #The Standard Spa,  #Miami Beach,  #gif, .
Side Lunge to Knee Raise Twist 3 sets of 25 reps Kelly Ann Charles Start standing. Take a wide step out to one side and bend through the knee, toes pointing forward. Squat back so the torso becomes parallel to the floor and the tailbone is reaching back behind you. Opposite leg is extended straight, toes pointing forward. Press into foot of straight leg, as you push off foot of bent leg, bringing the knee towards the chest. Finally, twist the opposite elbow towards the lifted knee to squeeze through the side waist. That is one rep. Step out wide to the side again and repeat, building up to 12 reps, then switch sides. Good for balance, oblique and core toning, and leg and hamstring strength Standard Moves presented by PUMA. 

Side Lunge to Knee Raise Twist

3 sets of 25 reps

Kelly Ann Charles

Start standing. Take a wide step out to one side and bend through the knee, toes pointing forward. Squat back so the torso becomes parallel to the floor and the tailbone is reaching back behind you. Opposite leg is extended straight, toes pointing forward. Press into foot of straight leg, as you push off foot of bent leg, bringing the knee towards the chest. Finally, twist the opposite elbow towards the lifted knee to squeeze through the side waist. That is one rep. Step out wide to the side again and repeat, building up to 12 reps, then switch sides.

Good for balance, oblique and core toning, and leg and hamstring strength

Standard Moves presented by PUMA. 

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 #focus,  #intermediate,  #Kelly Ann Charles,  #fitness,  #workout,  #exercise,  #The Standard Spa,  #Miami Beach,  #gif,  #side lunge,  #knee raise, .
Purvottanasana Upward Plank Pose Mary Robertson  Come to sitting, legs out straight in front of you, hands by your hips, flat back and long spine, like an L-shape. Bring the fingertips to face towards the body. On an inhale, press into the palms and into the heels of the feet, lifting your hip points and pelvis up towards the ceiling. Breath and drop the head back, creating a straight line from toe tips to crown of head. Breathe deeply for 3 rounds and release back onto the floor. Good for arm, wrist and leg strength. Stretches the shoulders, chest and front ankles. Standard Moves presented by PUMA.

Purvottanasana

Upward Plank Pose

Mary Robertson 

Come to sitting, legs out straight in front of you, hands by your hips, flat back and long spine, like an L-shape. Bring the fingertips to face towards the body. On an inhale, press into the palms and into the heels of the feet, lifting your hip points and pelvis up towards the ceiling. Breath and drop the head back, creating a straight line from toe tips to crown of head. Breathe deeply for 3 rounds and release back onto the floor.

Good for arm, wrist and leg strength. Stretches the shoulders, chest and front ankles.

Standard Moves presented by PUMA.

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 #energize,  #beginner,  #fitness,  #workout,  #exercise,  #upward plank,  #mary robertson,  #purvottanasana,  #yoga,  #The Standard Spa,  #Miami Beach,  #gif, .
Mountain Climber 1 minute, 3 - 5 reps  Andrew List Come into plank position, top of a push up. Press the palms down, spread the fingers wide and bring shoulders over the wrists. Squeeze through the core to protect the low back. Look forward and pull one knee in towards the chest, tapping the ball of the foot onto the floor. Jump switch to bring the opposite knee in to the chest. That is one rep. Keep repeating and challenge yourself to go for 1 minute, then rest and repeat for another set. To increase difficulty, try it in double time by switching the legs quicker. Good for core strength and stability, arm and low back strengthener, and full body cardiovascular workout. Standard Moves presented by PUMA.

Mountain Climber

1 minute, 3 - 5 reps 

Andrew List

Come into plank position, top of a push up. Press the palms down, spread the fingers wide and bring shoulders over the wrists. Squeeze through the core to protect the low back. Look forward and pull one knee in towards the chest, tapping the ball of the foot onto the floor. Jump switch to bring the opposite knee in to the chest. That is one rep. Keep repeating and challenge yourself to go for 1 minute, then rest and repeat for another set. To increase difficulty, try it in double time by switching the legs quicker.

Good for core strength and stability, arm and low back strengthener, and full body cardiovascular workout.

Standard Moves presented by PUMA.

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 #energize,  #beginner,  #fitness,  #exercise,  #workout,  #mountain climber,  #Andy List,  #The Standard Spa,  #Miami Beach,  #gif, .
Eka Pada Galavasana Flying Crow Pose Jaya From standing bring one leg into figure 4 and then fold forward slightly bending the standing leg, placing palms on the floor shoulder width apart. Then looking forward moving the weight of the torso forward and activate the feet fully by flexing the feet and keeping the toes very engaged, especially the foot against the arm. Keep chest low, like Chatturunga, so the hips can reach higher than the chest. From Flying Crow Pose keep your breath slow and deep, engage core and shoot your legs back into Chatturunga. Good for arm and core strength, hip opener and balance.

Eka Pada Galavasana

Flying Crow Pose

Jaya

From standing bring one leg into figure 4 and then fold forward slightly bending the standing leg, placing palms on the floor shoulder width apart. Then looking forward moving the weight of the torso forward and activate the feet fully by flexing the feet and keeping the toes very engaged, especially the foot against the arm. Keep chest low, like Chatturunga, so the hips can reach higher than the chest. From Flying Crow Pose keep your breath slow and deep, engage core and shoot your legs back into Chatturunga.

Good for arm and core strength, hip opener and balance.

(Source: )

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 #Fitness,  #Flying Crow Pose,  #Jaya,  #Miami Beach,  #The Standard Spa,  #exercise,  #Advanced, .
Medicine Ball Double Crunch 3 sets of 25 reps Brad Plotkin Grasp ball between hands, arms overhead. Lift shoulder blades off the floor, keeping arms straight and reach for toes of lifted leg. Switch to other leg and repeat.  Good for core and arm strength.

Medicine Ball Double Crunch

3 sets of 25 reps

Brad Plotkin

Grasp ball between hands, arms overhead. Lift shoulder blades off the floor, keeping arms straight and reach for toes of lifted leg. Switch to other leg and repeat. 

Good for core and arm strength.

(Source: )

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 #BRAD PLOTKIN,  #EXERCISE,  #FITNESS,  #GIF,  #MIAMI BEACH,  #POSE,  #THE STANDARD SPA,  #YOGA,  #intermediate,  #strengthen, .
Budokon Yoga Warrior II to Drop Stance Donato Helbling Begin in a traditional yoga warrioir II. Start shifting your weight towards the back leg, switching stance, by pivoting on the ball of both feet. Finish with the front leg extended and the back leg flexed. Cross your arms in front of your chest. Good for stability and balance.

Budokon Yoga

Warrior II to Drop Stance

Donato Helbling

Begin in a traditional yoga warrioir II. Start shifting your weight towards the back leg, switching stance, by pivoting on the ball of both feet. Finish with the front leg extended and the back leg flexed. Cross your arms in front of your chest.

Good for stability and balance.

(Source: )

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 #BUDOKON,  #EXERCISE,  #FITNESS,  #GIF,  #MIAMI BEACH,  #THE STANDARD SPA,  #intermediate,  #focus, .
Pilates  3 sets of 15 – 20 reps Katie Hotia Squeeze ring in as you lift shoulder blades off of the floor, reaching for the toes.  Good for core and leg strength.

Pilates 

3 sets of 15 – 20 reps

Katie Hotia

Squeeze ring in as you lift shoulder blades off of the floor, reaching for the toes. 

Good for core and leg strength.

(Source: )

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 #EXERCISE,  #FITNESS,  #GIF,  #KATIE HOTIA,  #MIAMI BEACH,  #PILATES,  #THE STANDARD SPA,  #intermediate,  #strengthen, .