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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.
Oblique Crunch with Double Leg Lift
3 sets of 20 reps 
Anna Carrieri
Start lying on one side and begin to float back, finding a slight balance, so to rest on the buttock. Lift the torso and straighten the bottom arm out in front of you, perpendicular to the body, placing the hand flat on the floor for balance. Extend the top arm by the side, parallel to the body, palm facing down. Engage through the core and begin to lift both legs to a 45 degree angle. At the same time, lift the arm and reach the fingers towards the toes, squeezing through the oblique muscle. Return to start but keep legs hovering off the ground. Continue move, keeping the core engaged to help with balance.Go for 20 reps and then switch sides and repeat.
Good for core and oblique strength and toning.
Standard Moves presented by PUMA.
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Bakasana
Crow Pose
Liana Schmidt
Start standing with legs mat width apart, toes slightly pointing out to the sides. Start to sit down into a squat, keeping the spine long and the chest open. Bring the elbows to the insides of the knees and the hands to prayer position in front of the heart. Release the hands and press the palms into the mat about 6 inches in front of the feet, as you start to lift the tailbone up towards the ceiling. Hug the elbows in towards each other as the arms start to bend to a 90 degree angle. Come up onto the balls of the feet and squeeze the knees onto the triceps, near the armpits. Engage through the core and start to lean forward, coming onto the tippy toes. Keep the gaze slightly forward as you release one foot, then the other from the floor to come into the balance. Hold for 3 steady breaths, release and repeat.
Good for strengthening the upper back and core.
Standard Moves presented by PUMA.
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Utthita Hasta Padangustasana
Extended Hand-To-Big-Toe Pose
Jaya
Start standing. Begin to lift one leg up towards the face with the knee slightly bent. Reach forward with the same side hand, bringing the arm to the inside of the leg, grabbing the big toe with first two fingers. Bring the other hand to hip for balance. Fire up the standing leg and keep the back flat, long spine, with the crown of the head reaching towards the ceiling. Inhale deeply and hold; as you exhale, open the leg out to the side making sure to keep the hip points squared forward. Hold for 3 breaths and return to center. Repeat on the other side.
Good for balance.
Standard Moves presented by PUMA.
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Glute Bridge With Swiss Ball
3 sets of 20 reps
Liana Schmidt
Start by bringing a Swiss ball behind your lower back. Drape your body over the ball and begin to walk the feet forward slowly, so the knees are over the ankles, bringing the ball to your mid back so your shoulder blades and neck are supported. Bring the fingertips to the ears, keeping the elbows out to the sides. Pressing into the soles of the feet, begin to lift the hips towards the sky so they are parallel to the floor. Squeeze the glutes and then release back to starting position. Continue this move, going for 20 reps. Rest and repeat.
Good for hamstring, glute and core strength.
Standard Moves presented by PUMA.
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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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