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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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Partner Yoga  Restorative Backbend Christy Nones McKenzie & Gavin McKenzie Come to sitting, back to back with your partner and interlace arms. As one person begins to move forward, the other releases gently over partner’s back, opening through the chest and releasing the head back. Stay for 3 breaths and switch. Good for chest, heart and shoulder opener.

Partner Yoga 

Restorative Backbend

Christy Nones McKenzie & Gavin McKenzie

Come to sitting, back to back with your partner and interlace arms. As one person begins to move forward, the other releases gently over partner’s back, opening through the chest and releasing the head back. Stay for 3 breaths and switch.

Good for chest, heart and shoulder opener.

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Partner Yoga: Adho Mukha Svanasana Assist Partner Yoga: Downward Facing Dog Assist Farrah Yaspe & Gavin McKenzie Both people come into downward facing dog, one in front of the other, the first person’s feet lined up with the second person’s hands. The first person begins to lift legs, walking their feet up other person’s back, until toes reach the sacrum. The first person then presses balls of feet into other’s low back, adjusting and massaging misalignments into place. Hold for a few breaths and switch. Good for spine strength and flexibility.

Partner Yoga: Adho Mukha Svanasana Assist

Partner Yoga: Downward Facing Dog Assist

Farrah Yaspe & Gavin McKenzie

Both people come into downward facing dog, one in front of the other, the first person’s feet lined up with the second person’s hands. The first person begins to lift legs, walking their feet up other person’s back, until toes reach the sacrum. The first person then presses balls of feet into other’s low back, adjusting and massaging misalignments into place. Hold for a few breaths and switch.

Good for spine strength and flexibility.

(Source: )

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 #ASSITING POSE,  #CHRISTY NONES MCKENZIE,  #EXERCISE,  #FITNESS,  #GAVIN MCKENZIE,  #GIF,  #MIAMI BEACH,  #THE STANDARD SPA,  #beginner,  #energize, .
Padmasana Full Lotus Christy Nones McKenzie Come to sitting. Hug right knee into chest, grab ankle and foot with both hands and place top of right foot on left thigh. You can stay here in half lotus or come into the full pose by also bringing top of left foot on right thigh. Sit up tall, close the eyes and breathe. Good for hip opening and meditation.

Padmasana

Full Lotus

Christy Nones McKenzie

Come to sitting. Hug right knee into chest, grab ankle and foot with both hands and place top of right foot on left thigh. You can stay here in half lotus or come into the full pose by also bringing top of left foot on right thigh. Sit up tall, close the eyes and breathe.

Good for hip opening and meditation.

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 #CHRISTY NONES MCKENZIE,  #EXERCISE,  #FITNESS,  #FULL LOTUS,  #GIF,  #MIAMI BEACH,  #THE STANDARD SPA,  #YOGA,  #advanced,  #Relax, .
Upavista Konasana Seated Wide Leg Forward Bend Farrah Yaspe & Christy Nones McKenzie Begin sitting, with legs in a V shape. Rotate the thighs outwardly, knee caps pointing up toward the ceiling. Flex the toes in towards the face and begin folding from the hip joints, maintaining the length in the torso. Good for inner thigh and hamstring stretch. Strengthens the spine.

Upavista Konasana

Seated Wide Leg Forward Bend

Farrah Yaspe & Christy Nones McKenzie

Begin sitting, with legs in a V shape. Rotate the thighs outwardly, knee caps pointing up toward the ceiling. Flex the toes in towards the face and begin folding from the hip joints, maintaining the length in the torso.

Good for inner thigh and hamstring stretch. Strengthens the spine.

(Source: )

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Eka Pada Galavasana Flying Crow Pose Christy Nones McKenzie 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.  Good for arm and core strength, hip opener and balance.

Eka Pada Galavasana

Flying Crow Pose

Christy Nones McKenzie

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. 

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

(Source: )

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 #Christy Nones McKenzie,  #Miami Beach,  #The Standard Spa,  #exercise,  #fitness,  #flying crow pose,  #gif,  #yoga,  #advanced,  #strengthen, .
Eka Pada Rajakapotasana One Legged King Pigeon Christy Nones McKenzie and Farrah Yaspe Come to Pigeon pose. Scissor your thighs together, squaring off the pelvis while pulling the heel towards the buttocks to stretch the quadricep and hip flexor. Good for thigh and groin stretch, shoulder, chest and hip opener.

Eka Pada Rajakapotasana

One Legged King Pigeon

Christy Nones McKenzie and Farrah Yaspe

Come to Pigeon pose. Scissor your thighs together, squaring off the pelvis while pulling the heel towards the buttocks to stretch the quadricep and hip flexor.

Good for thigh and groin stretch, shoulder, chest and hip opener.

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Parivrtta Surya Yantrasana Sun Dial or Compass Pose Christy Nones McKenzie How to get the most out of your Sun Dial Pose. Make sure you stretch and open your hamstrings and obliques significantly before coming into this pose; from seated hug one knee to your chest, then inch shoulder under your knee.  In the Sun Dial try to straighten the leg first, by leaning torso forward and moving groins back, and then straighten and open up the leg to the side. Good for hip opener, hamstring and oblique stretch, and balance.

Parivrtta Surya Yantrasana

Sun Dial or Compass Pose

Christy Nones McKenzie

How to get the most out of your Sun Dial Pose. Make sure you stretch and open your hamstrings and obliques significantly before coming into this pose; from seated hug one knee to your chest, then inch shoulder under your knee. 

In the Sun Dial try to straighten the leg first, by leaning torso forward and moving groins back, and then straighten and open up the leg to the side.

Good for hip opener, hamstring and oblique stretch, and balance.

(Source: )

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 #Christy Nones McKenzie,  #EXERCISE,  #FITNESS,  #GIF,  #MIAMI BEACH,  #SUN DIAL POSE,  #THE STANDARD SPA,  #YOGA,  #focus,  #advanced, .