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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.
Underwater Back Flip
Dashama Gordon
Take a deep breath and plunge underwater. Start to bend backwards, reaching the head back towards the heels; at the same time, bend the knees and reach the toe tips towards the crown of the head. Circle the arms to build momentum, back flipping the body in a continuous, circular movement.
Good for arm strength and heart opener.
Standard Moves presented by PUMA

 
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Utthita Parsvakonasana
Extended Side Angle Pose
Paige Held
Start standing. On an exhalation, step your feet about 4 feet apart. Raise your arms parallel to the floor and reach them actively out to the sides, shoulder blades wide, palms down. Turn the back foot in slightly to a 45 degree angle, and bring the front foot to 90 degrees. Align the heel of the front foot with the heel of the back foot and bend deeply through the front knee, bringing it over the ankle. With hips open to the side, start to reach the front arm forward, bringing the fingertips to the floor on the inside of the front foot. Roll the chest open towards the sky as the top arm reaches up and over the ear and cheek, palm facing down. Keep reaching forward with the fingertips and pressing through the outer edge of the back foot to create a straight line from heel to fingertips. Take three steady breaths, continuing to lengthen through the side body. Release to Downward Dog and repeat on the other side.
Good for leg, knee and ankle strength. Groin, spine, waist and shoulder stretch. Stimulates digestion and strengthens the lungs.
Standard Moves presented by PUMA.
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Dancing Dog Flow
3 sets of 15 reps
Jason Mastrian
Begin on all fours and lift the knees off the ground as you extend your hips toward the sky maintain a slight bend in the knees. Draw the right knee into the chest and look to the left as you rotate your body in that direction. Pick up your left hand off the floor, bend the left knee and slide your right leg under into a straight leg base position. Lift your hips, spill over and base your left hand on the floor, look to the right pick up your right hand and bend your right knee as you slide the left leg under the body into a straight leg base position. This is continuous kinetic loop movement that flows through each side of the body. Good for core and arm strength/flexibility, coordination, and contra-lateral movement.
Standard Moves presented by PUMA.
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Bicycle
3 sets of 20 reps
Amy Steiner
Start lying on the back. Bring the knees into the chest and press the low back down into the mat. Begin to lift the chest up and the shoulders off of the floor and twist the right hand towards the left knee; as the right leg extends straight forward. Switch sides, opposite hand opposite knee. Continue this move going for 3 sets of 15-20 reps.
Good for core strength.
Standard Moves presented by PUMA.
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Anjaneyasana to Hanumanasana
Low Lunge to Half Split
Cat Haayen
Start standing on the knees and step one foot forward into a lunge, bringing the knee over the ankle and keeping the back knee grounded, top of the back foot pressing into the floor. Bring the fingertips to the floor, framing the foot and begin to sink the hips forward and down. Look forward and lift through the chest, making sure not to round the upper back. Keeping the fingertips and front foot where they are, start to draw the hips back and straighten through the front leg, coming onto the heel of the front foot. Tailbone pulls back as the chest reaches forward, keeping the spine long, flat back. Hold lunge and half split for 3 steady breaths each and then switch sides.
Good for hip, thigh, hamstring, calve and hip flexor stretch, balance and coordination.

Standard Moves presented by PUMA.
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Single Split Leg Lift Variation
3 sets of 15 reps
Anna Carrieri
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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Plank Pose to Lunge
3 sets of 15 reps
Sharon Aluma
Start on hands and knees in tabletop position. Walk the knees back a few inches, curl the toes under and straighten the legs, coming into plank pose, top of a push up. Spread the fingers wide and bring the shoulders over the wrists, tuck the tailbone under slightly to bring the body into a straight line from heels to the crown of the head. Keep the backs of the knees lifting and the heels pressing back. Engage firmly through the core and start to bend and lift one knee into the chest. Bring the shoulders slightly past the wrists, so to balance on the tippy toes of the back foot. Keep drawing the knee in and lightly place the foot in between the hands to come into a lunge, without lifting the palms of the hands. Return to plank and switch sides.
Good for core and arm strength, balance and focus.
Standard Moves presented by PUMA.
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Single Leg Glute Lift
3 sets of 15 reps
Farrah Yaspe
Start lying on the back with the arms down by the sides, palms facing down and knees bent, feet flat on the floor. Place the heel of one foot onto an elevated, secure surface in front of the body, like a chair or a low table. Straighten the opposite leg long and point the toes up towards the ceiling, leg will be perpendicular to the floor. Press through the grounded heel and lift the hip points up towards the ceiling, the chest will move towards the chin. Pause, squeeze through the glutes, then slowly lower down, slightly touching the floor. Immediately lift hips up again and continue this move, going for 12-15 reps and then switching sides.
Good for gluteal strength and toning. 
Standard Moves presented by PUMA.
 
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Reverse Lunge with Front Kick
3 sets of 15 reps
Kelly Ann Charles
Start standing. Bring both hands into fists, keeping them in front of the face, elbows close to the body. Take a long step back to come into a lunge, front leg at a 90 degree angle with the knee over the ankle, with back shin parallel to the floor. Push off the back lunging foot and kick the leg forward, driving through the heel. Keep the core engaged and step the leg back into a lunge again. Keep repeating this kick lunge, going for 12-15 reps, then switch sides.
Good for leg, glute and core strength. 
Standard Moves presented by PUMA.
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Viparita Virabhadrasana
Reverse Warrior
Jaya
Start standing. Step one foot way back and bring the front leg into a lunge with the knee over the ankle, back foot is at a 45 degree angle. Open the arms out to the sides as you rotate the hips to an open position. Gaze over the fingertips of the front hand as you start to reach the fingertips forward. Flip the palm up towards the ceiling and start to dip the torso back, reaching the arm over the ear and cheek as the back arm slides down the back leg. Keep bending deeper into the lunge as you continue to reach behind you, lengthening through the side waist. Hold for 3 breaths. Return to starting pose and switch sides.
Good for stretching and strengthening the hips, legs, shoulders and side waist.
Standard Moves presented by PUMA.
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