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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.
Utthita Hasta Padangustasana Extended Hand-To-Big-Toe Pose Christy Nones McKenzie Come to standing. Hug one knee into the chest as you ground firmly through standing leg. Reach for the big toe of the bent leg and begin to extend the leg straight out in front of you (you can also grab the outside of the foot if you have the flexibility). Keeping the fingers locked around the toe, begin to open the leg out to the side. Really straighten through the standing leg, pushing the knee back, open through the chest as you lengthen through the spine, standing up tall. Finally extend the opposite arm out to the side and hold for 3 deep breaths. Return to standing and repeat on the other side. Good for balance and strengthening the legs. Standard Moves presented by PUMA.

Utthita Hasta Padangustasana

Extended Hand-To-Big-Toe Pose

Christy Nones McKenzie

Come to standing. Hug one knee into the chest as you ground firmly through standing leg. Reach for the big toe of the bent leg and begin to extend the leg straight out in front of you (you can also grab the outside of the foot if you have the flexibility). Keeping the fingers locked around the toe, begin to open the leg out to the side. Really straighten through the standing leg, pushing the knee back, open through the chest as you lengthen through the spine, standing up tall. Finally extend the opposite arm out to the side and hold for 3 deep breaths. Return to standing and repeat on the other side.

Good for balance and strengthening the legs.

Standard Moves presented by PUMA.

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 #strengthen,  #advanced,  #extended hand to big toe pose,  #utthita hasta padangustasana,  #Christy Nones McKenzie,  #fitness,  #workout,  #exercise,  #The Standard Spa,  #Miami Beach,  #gif, .
Bakasana Crow Pose Dashama Gordon Come to standing. Separate your feet wider than hip width and sit down into a squat position. Bring the hands a few inches in front of the feet, palms planted and fingers spread wide. Come up onto the balls of the feet and start to bend the elbows, keeping the arms close to the body. Bring the knees onto the triceps, near the armpits. Looking forward, start to squeeze the knees against the arms and come up onto the tippy toes. Then start to release one foot off of the mat and then the other foot, to come into the balance. Hold pose for 3 steady breaths.l To challenge yourself, try doing the pose on a Paddleboard, as seen here! Good for balance, arm and core strength, and building confidence. Standard Moves presented by PUMA.

Bakasana

Crow Pose

Dashama Gordon

Come to standing. Separate your feet wider than hip width and sit down into a squat position. Bring the hands a few inches in front of the feet, palms planted and fingers spread wide. Come up onto the balls of the feet and start to bend the elbows, keeping the arms close to the body. Bring the knees onto the triceps, near the armpits. Looking forward, start to squeeze the knees against the arms and come up onto the tippy toes. Then start to release one foot off of the mat and then the other foot, to come into the balance. Hold pose for 3 steady breaths.l To challenge yourself, try doing the pose on a Paddleboard, as seen here!

Good for balance, arm and core strength, and building confidence.

Standard Moves presented by PUMA.

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 #focus,  #advanced,  #crow pose,  #bakasana,  #dashama gordon,  #paddleboard,  #yoga,  #fitness,  #workout,  #exercise,  #The Standard Spa,  #Miami Beach,  #gif,  #dashama, .
Eka Pada Galavasana Flying Crow Pose Jaya From standing bring one leg into figure 4 and then fold forward slightly bending the standing leg, placing palms on the floor shoulder width apart. Then looking forward moving the weight of the torso forward and activate the feet fully by flexing the feet and keeping the toes very engaged, especially the foot against the arm. Keep chest low, like Chatturunga, so the hips can reach higher than the chest. From Flying Crow Pose keep your breath slow and deep, engage core and shoot your legs back into Chatturunga. Good for arm and core strength, hip opener and balance.

Eka Pada Galavasana

Flying Crow Pose

Jaya

From standing bring one leg into figure 4 and then fold forward slightly bending the standing leg, placing palms on the floor shoulder width apart. Then looking forward moving the weight of the torso forward and activate the feet fully by flexing the feet and keeping the toes very engaged, especially the foot against the arm. Keep chest low, like Chatturunga, so the hips can reach higher than the chest. From Flying Crow Pose keep your breath slow and deep, engage core and shoot your legs back into Chatturunga.

Good for arm and core strength, hip opener and balance.

(Source: )

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 #Fitness,  #Flying Crow Pose,  #Jaya,  #Miami Beach,  #The Standard Spa,  #exercise,  #Advanced, .
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.

(Source: )

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 #ACRO YOGA,  #EXERCISE,  #FITNESS,  #GIF,  #MIAMI BEACH,  #THE STANDARD SPA,  #advanced,  #strengthen,  #focus, .
Hanumanasana  Full Split Nicola Brisuela Come to standing on the knees. Stretch one leg forward, heel on the floor, flexing toes in towards the face. Keeping hips square, begin releasing leg forward to start coming into a split. Scissor your thighs together to both square and stabilize the pelvis forward, then extend arms over head and breathe.  Good for hamstring stretch.

Hanumanasana 

Full Split

Nicola Brisuela

Come to standing on the knees. Stretch one leg forward, heel on the floor, flexing toes in towards the face. Keeping hips square, begin releasing leg forward to start coming into a split.

Scissor your thighs together to both square and stabilize the pelvis forward, then extend arms over head and breathe. 

Good for hamstring stretch.

(Source: )

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 #Exercise,  #Fitness,  #Full Split,  #Gif,  #Miami Beach,  #Nicola Brisuela,  #Pose,  #The Standard Spa,  #Yoga,  #advanced,  #focus, .
AcroYoga Jedi Box Arianne Traverso & Sara Stamey Khouri The Jedi box is an amazing core workout. Make sure base and flyer use tempo and communication when going into the seated pose, base’s arms are over the head by the ears and flyer moves the hips over the shoulders and wrists. Be safe and stay connected so flyer doesn’t go over!  Good for strengthening core. 

AcroYoga

Jedi Box

Arianne Traverso & Sara Stamey Khouri

The Jedi box is an amazing core workout. Make sure base and flyer use tempo and communication when going into the seated pose, base’s arms are over the head by the ears and flyer moves the hips over the shoulders and wrists. Be safe and stay connected so flyer doesn’t go over! 

Good for strengthening core. 

(Source: )

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 #EXERCISE,  #FITNESS,  #GIF,  #MIAMI BEACH,  #THE STANDARD SPA,  #YOGA,  #energize,  #rejuvenate,  #advanced, .
Acro Yoga Flag Pose Arianne Traverso & Donato Helbling In Flag pose dynamic movement is achieved through balance.  The base and flyer lean away from each other simultaneously to achieve a kicking counter balance.  Good for strengthening bases legs and flyers core. 

Acro Yoga

Flag Pose

Arianne Traverso & Donato Helbling

In Flag pose dynamic movement is achieved through balance. 

The base and flyer lean away from each other simultaneously to achieve a kicking counter balance. 

Good for strengthening bases legs and flyers core. 

(Source: )

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 #ACRO,  #ARIANNE TRAVERSO,  #DONATO HELBLING,  #EXERCISE,  #FITNESS,  #GIF,  #MIAMI BEACH,  #THE STANDARD SPA,  #YOGA,  #advanced,  #strengthen,  #focus, .
Natarajasana  “Dancer’s Pose”  Arianne Traverso & Sara Stamey Khouri Come to flying position with your partner. The “flyer” backbends into “base’s” feet, then reaches for one foot with one hand in between the legs and the other hand around the other leg, pulls down on the foot to then bring opposite knee into chest, with a long extension of free leg.  Good for the “flyer” stretching the front body, quad and hamstrings. Good for base strength and stability in legs and hips.

Natarajasana 

“Dancer’s Pose” 

Arianne Traverso & Sara Stamey Khouri

Come to flying position with your partner. The “flyer” backbends into “base’s” feet, then reaches for one foot with one hand in between the legs and the other hand around the other leg, pulls down on the foot to then bring opposite knee into chest, with a long extension of free leg. 

Good for the “flyer” stretching the front body, quad and hamstrings. Good for base strength and stability in legs and hips.

(Source: )

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 #EXERCISE,  #FITNESS,  #GIF,  #MIAMI BEACH,  #POSE,  #THE STANDARD SPA,  #YOGA,  #Relax,  #rejuvenate,  #advanced, .
Parivrtta Surya Yantrasana  Sun Dial or Compass Pose Ewa Josefsson Sitting up tall, bend knee towards shoulder, bringing shoulder under the knee. With opposite hand grab the outside of the foot. As you inhale, kick foot into hand, straightening the arm and sending gaze under tricep.

Parivrtta Surya Yantrasana 

Sun Dial or Compass Pose

Ewa Josefsson

Sitting up tall, bend knee towards shoulder, bringing shoulder under the knee. With opposite hand grab the outside of the foot. As you inhale, kick foot into hand, straightening the arm and sending gaze under tricep.

(Source: )

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 #COMPASS,  #EWA JOSEFSSON,  #EXERCISE,  #FITNESS,  #GIF,  #MIAMI BEACH,  #POSE,  #SUN DIAL,  #THE STANDARD SPA,  #YOGA,  #advanced,  #focus, .
Acro Yoga Extended Flamingo Donato Helbling & Arianne Traverso The flyer leans into the bases hands, which are on flyer’s sacrum. As flyer moves away, base’s hips should lift off the ground for counter balance and grace. Good for strength in base’s arms. Good for flyer’s core and legs.

Acro Yoga

Extended Flamingo

Donato Helbling & Arianne Traverso

The flyer leans into the bases hands, which are on flyer’s sacrum. As flyer moves away, base’s hips should lift off the ground for counter balance and grace.

Good for strength in base’s arms. Good for flyer’s core and legs.

(Source: )

reblog reblog

 #ARIANNE TRAVERSO,  #DONATO HELBLING,  #EXERCISE,  #FITNESS,  #GIF,  #MIAMI BEACH,  #POSE,  #THE STANDARD SPA,  #YOGA,  #focus,  #strengthen,  #advanced, .