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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.
Ananda Balasana
Happy Baby Pose
Jason Lawner
Start lying on the back. Hug the knees into the chest while the pressing the low back into the mat. Bring the arms to the insides of the legs and grab the outsides of the feet. Continue to press the low back down, as the soles of the feet point towards the ceiling. Flex the feet and keep pulling them down, trying to release the knees to the sides of the waist. Stay, taking 3 steady breaths. Try rocking gently side to side to massage the low back.
Good for inner groin and spine stretch.
Standard Moves presented by PUMA.
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Wall Squat with Swiss Ball
3 sets of 20 reps
Anna Carrieri
Start standing with a wall behind you. Place a Swiss ball behind the back, top of the ball will be shoulder height, bottom of the ball will be by the low back and hips. Press the back body against the ball, pressing it firmly against the wall. Step the feet forward a few inches and keep the arms down by the sides. Squeezing through the glutes and keeping a long spine, start to lower the hips down, bending the legs to a 90 degree angle, knees over the ankles. Be sure not to round the shoulders forward. Pause and hold for a breath, then press up to starting position. That was one rep. Continue, going for 3 sets of 15-20 reps.
Good for glute and leg toning.
Standard Moves presented by PUMA. 
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Single Leg Squat Variation with Swiss Ball
3 sets of 20 reps
Anna Carrieri
Start standing with a wall behind you. Place a Swiss ball behind the back, top of the ball will be shoulder height, bottom of the ball will be by the low back and hips. Press the back body against the ball, pressing it firmly against the wall. Step the feet forward a few inches and sweep the arms out to the sides, bringing them parallel to the floor, with the palms facing down. Start to lower down into a squat, bringing one leg to a 90 degree angle, knee over the ankle, as the other leg extends straight out in front of the body. Hold this static one leg squat and begin to point the toes of the extended leg, then flex the foot. At the same time, keeping the arms engaged, rotate the palms up towards the ceiling, then back down. Stay in the squat and continue to rotate the palms, going for 15-20 reps. Release and switch sides.
Good for arm, leg and glute toning. 
Standard Moves presented by PUMA. 
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Balasana
Child’s Pose
Liana Schmidt
Start by coming to hands and knees, table top position. Walk the hands forward a few inches and at the same time begin to sit back on the heels, bringing the belly to rest in between the thighs and the forehead to rest on the mat. Take 3 – 5 breaths in this resting pose, releasing the hips towards the heels with every exhale.
Good for calming the brain and relieving stress
Standard Moves presented by PUMA. 
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Single Knee to Chest Squeeze with Swiss Ball
3 sets of 20 reps
Liana Schmidt
Come to standing on the knees and bring a Swiss ball to one side of the body next to the hip. Start to drape your side body over the ball so you are at a 45 degree angle to the floor. Squeeze through the core to stabilize the pose and begin to lift the top leg straight out to the side, bringing it parallel to the floor. Bend the knee of top leg and crunch it in, squeezing the knee toward the ball. Make sure to keep the hips stacked and not to round forward. Return leg straight out to the side. That was one rep. Continue on same side for 15-20 reps, then switch sides and repeat. To challenge yourself, add ankle weights.
Good for balance and hip flexor toning and strengthening.
Standard Moves presented by PUMA.
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Garudasana
Eagle Pose
Jaya
 Start standing. Bring the arms out to the sides in a T shape. Sweep both arms forward, bringing the right arm on top of the left. Squeeze the elbows and forearms together as the palms try to press. At the same time, lift the right leg out to the side and sweep it forward, crossing it over the left leg like you are sitting “cross legged” in a chair. Squeeze the inner thighs and knees together as you try to double wrap the legs, right foot around left ankle. Hold for 3 breaths as you continue to press the elbows against each other and squeeze the inner thighs together. Release and repeat on the other side. 
Good for strengthening and stretching the ankles, calves, thighs, hips, shoulders, and upper back. 
Standard Moves presented by PUMA.
 
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Pasasana
Noose Pose
Jason Lawner
Start standing with feet about hip width apart. Bend the knees and come into a squat, dropping the buttocks towards the heels. Bring the palms to press in front of the heart, keeping a long spine, with the crown of the head lifting towards the ceiling. Start to bring one arm to the inside of the knee. Internally rotate the arm so the palm is facing up. At the same time, wrap the opposite arm around the back, reaching to bind with the other hand. If the hands do not meet use a strap or grab the back of your shirt. Stay and breathe deeply for 3 rounds as you continue to roll the top shoulder back and twist the heart open towards the ceiling. Release and repeat on other side.
Good for thigh, groin and spine stretch.
Standard Moves presented by PUMA.
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Setu Bandha Sarvangasana 
Bridge Pose with Leg Variation
Dashama Gordon
Start lying on the back, arms by the sides with palms facing down, knees bent with soles of feet on the mat, about hip width apart. Press into the soles of the feet as you lift the hip points towards the ceiling. At the same time, inch the shoulder blades towards eachother. Interlace the fingers under the sacrum as you continue to press hips up, chest will move towards the chin. Hold this pose for 3 steady breaths. For the variation, place weight into one foot as you raise the opposite leg off the mat, pointing the toe tips towards the ceiling. Hold for 3 breaths and switch legs.
Good for chest, neck and spine stretch.
Standard Moves presented by PUMA.
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Russian Twist with Medicine Ball
3 sets of 20 reps 
Brad Plotkin
Start seated and grab a medicine ball anywhere from 6-10lbs. Draw the knees in towards the chest, bringing the shins parallel to the ceiling. Start to rock back, finding your balance on the sitting bones. Hold the medicine ball in front of the chest; engage the core and twist to one side, trying to tap the ball on the floor by the hip. Twist to the opposite side and continue this movement, making sure to keep the chest lifted. Go for 20 reps, rest and repeat
Good for core strength and toning.
Standard Moves presented by PUMA.
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Ustrasana 
Camel Pose
Dashama Gordon
Start standing on the knees. Roll the shoulders back and bring the palms to press at the center of the chest, long spine. Start to hing the torso backward as you keep the hip points and thighs pressing forward. Drop the head back last, reaching the crown of the head towards the floor, creating a back bend. Hold pose for 3 breaths and return to starting position.
Good for back strength and improves posture.
Standard moves presented by PUMA.
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