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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.
Warrior’s Bridge Splits
3 sets of 10 reps
Jason Mastrian
If you are comfortable lowering all the way to the floor use the hands for support or reach hands out in front of you as you bend the right knee over the right toes coming into a half split on left leg. Look over the left shoulder and place your left hand behind the left leg. Bridge your hips upward keeping the left leg straight and right leg bent. Lower down onto the left hip, bend your right arm in front of the face, and push off the left hand as your right arm swings forward to wide legged squat position, then shift weight to the left as you bend you left knee over the left toes coming into half split on the right leg. Look over the right shoulder  and place your right hand behind the right leg. Bridge hips upward keeping right arm straight and right leg bent. Lower down onto right hip and transition to other side.  
Good for hip hamstring flexibility and agility. 
Standard Moves presented by PUMA.
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Astavakrasana
Eight Angle Pose
Cristal Gould
Start in a seated crossed leg position. Start to draw the right knee into the chest with the sole of the right foot on the floor. Grab the right calve with the right hand and lift the foot off of the floor. Start to crawl the right shoulder under the back of the right knee, squeezing the leg onto the shoulder. Release the hands to the floor by the hips. Start to lift the sitting bones off the floor as the palms press firmly down. At the same time, lean the torso slightly forward and bend the elbows in, creating a 90 degree angle with the arms. Lift the left leg up and hook the left ankle on top of the right. Extend the legs out to the right as the torso come parallel to the floor. Stay for 3 steady breaths, pressing through the heels and flaring through the toes. Release and switch sides.
Good for wrist, arm and core strength. Tones the abdominal muscles.
Standard Moves presented by PUMA.
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Hanumanasana to Vasisthasana
Full Split to Side Plank with Bind Variation
Cristal Gould
Start in a low lunge position. Straighten the front leg, pointing the knee and toes up towards the ceiling. Curl the back toes under and lift the back off of the ground. Squeeze the inner thighs towards each other and slide the front heel forward. Keep the hips squared forward as the leg releases closer to the floor, coming into the full split. Fold the torso forward over the front leg, plant the palms and begin to lift the hips up. Sweep the front leg out to the side and reach for the big toe of that front foot, placing the body weight into the grounded hand. Stack the hips to come into the side plank and lift the top leg perpendicular to the floor, keeping the big toe bind. Pause and breath, then release the leg back to starting position, carefully retracing the steps. Come out of the split and switch sides.

Good for hamstring, inner thigh, arm and core strength and flexibility. Balance and coordination.
Standard Moves presented by PUMA.
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Eka Padangustha Dhanurasana 
Single Big Toe Bow Pose
Dashama
Start lying on the belly. Prop up onto the forearms, placing the palms down. Bend the left leg, bringing the left heel in towards the body. Keep the right forearm pressing down and lift the left arm out to the side. Grab the top of the left foot with the thumb side of the hand facing down, elbow crease facing up. Spiral the left arm in towards the body and flip the elbow to point up towards the sky. Keep pressing down into the top of the right foot as the upper body squares forward. Drop the head back and pull the foot towards the crown of the head with both hands. Stay for 3 steady breaths. Retrace the steps to release and repeat on the other side.
Good for full front body stretch. Strengthens the back muscles and improves posture.
Standard Moves presented by PUMA.
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Anjaneyasana
Low Lunge with Bind

Yana Guseva
Come to downward facing dog. Exhale and step the left foot forward between the hands, bringing the knee over the ankle. Lower the back knee to the floor and drop the top of the back foot to the floor. Inhale and lift the torso upright, as the arms begin to sweep out to the sides and up, perpendicular to the floor, palms facing each other. Firm the shoulder blades onto the upper back as the chest lifts, heart opening towards the sky. Keeping the arms by the ears and the chest lifted, start to arc back, creating a backbend. Stay here and breathe for 3 steady rounds. To add the variation, begin to bend the back leg, bringing the heel of the back foot towards the body. Bend through the elbows and reach the fingertips towards the toe tips for the bind.
Good for thigh, groin, hip flexor, abdomen, chest and shoulder stretch. Relieves sciatica.
Standard Moves presented by PUMA.
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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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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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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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