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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.
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.

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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.

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 #EXERCISE,  #FITNESS,  #GIF,  #KATIE HOTIA,  #MIAMI BEACH,  #PILATES,  #THE STANDARD SPA,  #intermediate,  #strengthen, .
Ardha Chandrasana Half Moon Pose with Bind Nicola Brisuela Come to Warrior II. Place fingertips on floor to the outside foot of bent leg and kick up to balance, straightening standing leg. Press fingertips and foot of standing leg firmly into the floor, simultaneously lifting opposite leg parallel to the floor, keeping hips stacked. Reach back to grab your foot, kicking your foot into your hand to create the backbend. Good for stretching the groins, hamstrings and calves, shoulders, chest and spine.

Ardha Chandrasana

Half Moon Pose with Bind

Nicola Brisuela

Come to Warrior II. Place fingertips on floor to the outside foot of bent leg and kick up to balance, straightening standing leg.

Press fingertips and foot of standing leg firmly into the floor, simultaneously lifting opposite leg parallel to the floor, keeping hips stacked. Reach back to grab your foot, kicking your foot into your hand to create the backbend.

Good for stretching the groins, hamstrings and calves, shoulders, chest and spine.

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 #EXERCISE,  #FITNESS,  #GIF,  #HALF MOON POSE WITH BIND,  #MIAMI BEACH,  #NICOLA BRISUELA,  #THE STANDARD SPA,  #YOGA,  #beginner,  #Relax, .
Partner Yoga  Restorative Backbend Christy Nones McKenzie & Gavin McKenzie Come to sitting, back to back with your partner and interlace arms. As one person begins to move forward, the other releases gently over partner’s back, opening through the chest and releasing the head back. Stay for 3 breaths and switch. Good for chest, heart and shoulder opener.

Partner Yoga 

Restorative Backbend

Christy Nones McKenzie & Gavin McKenzie

Come to sitting, back to back with your partner and interlace arms. As one person begins to move forward, the other releases gently over partner’s back, opening through the chest and releasing the head back. Stay for 3 breaths and switch.

Good for chest, heart and shoulder opener.

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 #BACKBEND STRETCH,  #CHRISTY NONES MCKENZIE,  #EXERCISE,  #FITNESS,  #GAVIN MCKENZIE,  #GIF,  #MIAMI BEACH,  #THE STANDARD SPA,  #YOGA,  #beginner,  #jet lag, .
Superman 3 sets of 20 reps Mical Amedia Press the pelvis into the floor as you begin to raise the legs and arms up, parallel to the floor, creating a slight backbend. Hold for 3 deep breaths. Good for flexibility, improving posture and boosting energy.

Superman

3 sets of 20 reps

Mical Amedia

Press the pelvis into the floor as you begin to raise the legs and arms up, parallel to the floor, creating a slight backbend. Hold for 3 deep breaths.

Good for flexibility, improving posture and boosting energy.

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 #EXERCISE,  #FITNESS,  #GIF,  #LOTUS POSE VARIATION,  #MIAMI BEACH,  #MICAL AMEDIA,  #SUPERMAN,  #THE STANDARD SPA,  #YOGA,  #beginner,  #jet lag, .
AcroYoga Shoulder Stand  Arianne Traverso & Sara Stamey Khouri After finding a good connection between bases strong and straight arms and flyers hips are over the shoulders drawing energy into the base’s arms, flyer places one knee on bases foot.  Good for practicing inversions, arm and leg strength.

AcroYoga

Shoulder Stand 

Arianne Traverso & Sara Stamey Khouri

After finding a good connection between bases strong and straight arms and flyers hips are over the shoulders drawing energy into the base’s arms, flyer places one knee on bases foot. 

Good for practicing inversions, arm and leg strength.

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 #ACRO YOGA,  #EXERCISE,  #FITNESS,  #GIF,  #MIAMI BEACH,  #THE STANDARD SPA,  #advanced,  #strengthen,  #focus, .
Sukhasana Easy Pose Dwight Garcia Come to sitting. If the knees do not easily come to the floor, sit on a block or rolled up blanket, so the hips are higher than the knees (as shown). Sit up tall, keeping a long spine, crown of the head reaching towards the ceiling, knees descending towards the floor. On an inhale, sweep the arms out to the side and overhead. On the exhale, lower arms down, resting the hands in prayer at the heart center. Good for calming the mind and stretching knees and ankles.

Sukhasana

Easy Pose

Dwight Garcia

Come to sitting. If the knees do not easily come to the floor, sit on a block or rolled up blanket, so the hips are higher than the knees (as shown). Sit up tall, keeping a long spine, crown of the head reaching towards the ceiling, knees descending towards the floor. On an inhale, sweep the arms out to the side and overhead. On the exhale, lower arms down, resting the hands in prayer at the heart center.

Good for calming the mind and stretching knees and ankles.

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 #DWIGHT GARCIA,  #EASY POSE,  #EXERCISE,  #FITNESS,  #GIF,  #MIAMI BEACH,  #THE STANDARD SPA,  #YOGA,  #Relax,  #beginner, .
Virabhadrasana II Warrior II Mary Robertson Come to standing. Step one leg back into a lunge and place foot flat on floor at a 45 degree angle. Bend the front knee to 90 degrees, thigh parallel to the floor. Tuck the tailbone under slightly to engage the lower abdomen and stretch the arms away from the space between the shoulder blades, bringing them parallel to the floor. Good for leg strength and balance.

Virabhadrasana II

Warrior II

Mary Robertson

Come to standing. Step one leg back into a lunge and place foot flat on floor at a 45 degree angle. Bend the front knee to 90 degrees, thigh parallel to the floor. Tuck the tailbone under slightly to engage the lower abdomen and stretch the arms away from the space between the shoulder blades, bringing them parallel to the floor.

Good for leg strength and balance.

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 #EXERCISE,  #FITNESS,  #GIF,  #MIAMI BEACH,  #THE STANDARD SPA,  #YOGA,  #beginner,  #energize, .
Parsva Bakasana Side Crane Pose Mateo Lizarazo Come to a squat, feet together. Twist to one side, bringing the arms to the outside of the leg. Keeping hands shoulder width apart, begin to bend the elbows, bringing the weight of the torso forward placing the thigh on the triceps. Good for arm strength, balance and core strength.

Parsva Bakasana

Side Crane Pose

Mateo Lizarazo

Come to a squat, feet together. Twist to one side, bringing the arms to the outside of the leg. Keeping hands shoulder width apart, begin to bend the elbows, bringing the weight of the torso forward placing the thigh on the triceps.

Good for arm strength, balance and core strength.

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 #EXERCISE,  #FITNESS,  #GIF,  #MATEO LIZARAZO,  #MIAMI BEACH,  #SIDE CRANE POSE,  #THE STANDARD SPA,  #YOGA,  #intermediate,  #focus, .
Navasana Full Boat Pose Variation Cybele Dewulf Come to sitting. Bring knees into chest, shins parallel to floor and balance on the sitting bones. Roll the shoulders back, opening through the chest, and extend legs and arms straight. Hold for 3 breaths and repeat. Good for core strength and balance.

Navasana

Full Boat Pose Variation

Cybele Dewulf

Come to sitting. Bring knees into chest, shins parallel to floor and balance on the sitting bones. Roll the shoulders back, opening through the chest, and extend legs and arms straight. Hold for 3 breaths and repeat.

Good for core strength and balance.

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 #CYBELE DEWULF,  #EXERCISE,  #FITNESS,  #FULL BOAT POSE,  #GIF,  #MIAMI BEACH,  #THE STANDARD SPA,  #YOGA,  #strengthen,  #beginner, .