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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 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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Krounchasana
Heron Pose
Arianne Traverso

Start seated with legs extended. Bend the left knee and place the sole of the left foot on the floor. Bend the right leg back, bringing the foot and calve to rest on the outside of the right thigh with the top of the right foot on the floor. Sit up tall, sitting bones firmly grounded, long spine and crown of head rising towards the ceiling. Clasp the fingers around the sole of the left foot and begin to straighten through the left leg as you kick the foot into the hands. Draw the left thigh close to the chest and release the foot, extending the arms forward. Pause for a breath and release back to starting position. Switch sides and repeat.
Good for hamstring stretch and stimulate the abdominal organs and heart.

Standard Moves presented by PUMA. 
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Bicycle Variation
3 sets of 20 reps
Kelly Green 
Start lying on the back. Bend the left knee, bringing the sole of the foot to the floor. Extend the right arm out to a T-shape, palm facing down. Bring the left fingertips behind the head with the elbow pointing out to the side. Start to lift the right leg off the floor, bringing the knee in towards the chest. Lift the chest and shoulder blades off of the mat, and twist the left elbow towards the right knee, squeezing through the side waist. Release back to starting position. That was one rep. Continue on this side, going for 3 sets of 15-20 reps. 
Good for core and oblique strength and toning.
Standard Moves presented by PUMA.


 
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Crunch Variation
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 overhead with the palms facing up. Engage through the core and start to lift the arms, the head, the upper back and shoulder blades up and off the roller, coming into a crunch. Pause for a moment and squeeze through the core, as the fingertips reach forward towards the heels. Make sure to keep the chest open and chin slightly lifted. Return to starting position, that was one rep. Continue this move going for 3 sets of 15-20 reps.

Good for core strength, balance and coordination.
Standard Moves presented by PUMA.
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Lunge to Front Kick Leg Lift

3 sets of 15 reps
Dawn Feinberg
Start standing. Step one foot forward bringing the knee over the ankle, coming into a lunge. Reach the arms overhead, alongside the ears with palms facing each other. Firm the shoulder blades onto the back, and keeping a long spine and open heart, start to press off the ball of the back foot. At the same time, pull the arms in towards the waistline and then extend the leg forward and up, performing a kicking motion while balancing on the opposite foot. Return back to a lunging position and repeat, going for 15 reps on this side, then switch sides.

Good for leg, hamstring and hip flexor strength and flexibility. Balance and coordination.
Standard Moves presented by PUMA.
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Bhujangasana
Cobra Pose Variation
Kelly Green 

Start lying face down on the mat, arms down by the sides, legs long with tops of the feet on the floor. Bring the palms flat to line up with the lower ribs, keeping the elbows hugging in towards eachother. Press into the palms and the tops of the feet and start to peel the chin, chest and belly off of the mat, straightening through the arms. Firm the shoulder blades against the back as the heart and chest open; the head slowly dropping back to open the throat. Stay here, taking 3 steady breaths. To create a more intense backbend, start to bend the knees, reaching the toe tips towards the crown of the head. Slowly release to the belly and repeat.

Good for spine strength. Chest, lungs, shoulders, and abdomen stretch. Stimulates abdominal organs. Eases asthma.
Standard Moves presented by PUMA.
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