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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.
Naturajasana
Dancer’s Pose
Christy Nones McKenzie
Start standing. Begin to put weight into one leg, grounding firmly through the foot of that leg. Bend the knee of the opposite leg, bringing the heel of the foot close to the body. Reach back with the arm of the same side of the lifted foot and grab the inside arch of the foot. Extend the opposite arm out in front and simultaneously kick the foot into the hand, creating a slight backbend. Keep opening through the chest as the torso dips forward. Stay and breath steadily for 5 rounds. Release and repeat on the other side.
Good for leg strength, balance and coordination.
Standard Moves presented by PUMA.
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Viparita Virabhadrasana
Reverse Warrior
Christy Nones McKenzie

Start standing. Step your feet about 4 feet apart. Raise your arms parallel to the floor and reach them out to the sides, shoulders away from the ears, palms facing down. Turn the front foot slightly to the side and the back foot slightly out to about 90 degrees. Align the foot of the back heel with the front heel. Bend the front leg to 90 degrees, bringing the knee over the ankle, coming into Warrior 2 pose. Continue to bend through the front knee, bringing the thigh parallel to the floor; at the same time, flip the front hand’s palm up towards the ceiling and reach towards the wall behind you, stretching the side ribs away from the hip point. Hold for 3 steady breaths , continuing to stretch and reach the fingertips back. Switch sides and repeat.

Good for leg, ankle, groin, chest and shoulder stretch.
Standard Moves presented by PUMA. 
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Parivrtta Janu Sirsasana
Revolved Head-to-Knee Pose
Christy Nones McKenzie
Start sitting with the torso upright, long spine and legs out wide in a V shape. Bend one leg back behind you, keeping the heel close to the glute. Lean the torso over towards the straight leg, bringing the back of the shoulder against the inside of the knee. Lay the forearm on the floor inside that leg with the palm facing up. Lengthen through the torso and begin to turn the palm toward the inside edge of the foot, thumb will be on top of the foot, fingers on the sole. On an inhale, sweep the opposite arm up, and reach the fingertips towards the opposite foot. Keep the extended leg engaged, making sure to keep the knee pointing up towards the ceiling so the leg does not roll in. With the sitting bones grounded, continue to pull on the foot, pressing the elbows away from each other, using them as leverage to twist and open the chest further. Turn the gaze towards the ceiling and hold for 3 steady breaths, then switch sides.
Good for spine, shoulder and hamstring stretch. 
Standard Moves presented by PUMA. 
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Eka Pada Koundiyanasana II
Pose Dedicated to the Sage Koundinya
Christy Nones McKenzie
 Start in plank position, top of a push up. Bring the right foot forward, placing it on the outside of the right hand, knee is over the ankle. Engage through the core and begin to bend the elbows in, bringing the arms to a 90 degree angle. At the same time, lean the torso forward and balance the right inner thigh on the tricep. Push off the back toes to come into the balance. Gaze to the right, cheek will be parallel to the floor. Hold for3 breaths and switch sides. 
Good for core and toning.
Standard Moves presented by PUMA.
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Astavakrasana
Eight-Angle Pose
Christy McKenzie
Start seated with legs out in front. Bend the right knee in towards the chest. Grab the right ankle with the right hand and start to inch the right shoulder under the right knee. Plant the palms by the hips with the fingertips facing forward. Press the palms down firmly to lift the bottom off the floor. Begin to bend the elbows in, arms at a 90 degree angle, as the left leg sweeps to the right. Criss cross the ankles and extend through the legs while keeping the feet flexed. Legs will be wrapped around the right arm. Hold for 3 breaths and switch sides.
Good for strengthening the wrists and arms.
Standard Moves presented by PUMA.
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Vasisthasana Variation
Forearm Side Plank with Leg Lift
Christy Nones McKenzie
Start in plank position, top of a push up. Lower onto the forearms with the shoulders over the elbows. Engage through the core as you bring the right forearm parallel to the top of the mat. At the same time, start to roll over onto the outside of the right foot, bringing the hips to stack one right on top of the other. Keep pressing the forearm down and lifting through the top hip, as you reach the fingertips towards the ceiling. Flex both feet in towards the face and lift the top leg for a variation. Hold for 3 breaths and switch sides.
Good for core and leg strength and balance.
 Standard Moves presented by PUMA.
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Parsva Bakasana
Side Crow
Christy Nones McKenzie
Start standing. Keeping the feet and legs together, sit down into a squat and come to balance on the balls of the feet. Raise the right arm up and lengthen through the right side and begin to twist the torso to the left, hooking the right elbow to the outside of the left knee. Place the palm down and place the palm of left hand down so lithely are shoulder width apart. Bend the elbows in, creating a 90 degree angle with the arms, like doing a tricep push up. Come onto the tippy toes and lean forward so the thigh is resting on the triceps. Hold for 3 steady breaths and switch sides.
Good for core, arm, wrist and spine strength.
Standard Moves presented by PUMA.
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Ardha Matsyendrasana
Half Lord of the Fishes Pose
Christy Nones McKenzie
Start seated in an easy crossed leg position. Release one leg out in front and bend the knee, hugging the knee into the chest with the sole of the foot on the floor. Sit up tall and inhale the opposite arm (to the bent knee) up by the ear. Lengthen through the side waist and begin to twist through the belly as you hook the elbow to the outside of the knee, bringing the opposite hand to the floor behind the sacrum. Hold for 3 breaths, lengthening through the spine on the inhale and twisting deeply through the belly on the exhale as you continue to press the elbow against the leg. Return to center and switch sides. 
Good for shoulder, hip, neck and spine strength. 
Standard Moves presented by PUMA.
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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.
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