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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.
Halasana - Salamba Sarvangasana Plow Pose to Shoulderstand Jaya Start by lying on the back, arms down by the sides with palm facing down. Bend the knees into the chest and kick the legs overhead, bringing the toe tips to the floor behind the head. Inch the shoulder blades deeper underneath the chest, which will bring the chin closer to the chest. Bend the arms and bring the hands to the low back. Imagine the elbows are moving towards eachother, don’t splay them out to the sides. Sweep straight legs up to the ceiling, creating a straight line from torso to toe tips. Keep the gaze at the ceiling, stay and breathe deeply for 5 to 10 counts. Return the legs overhead and slowly unroll onto the back. Good for thyroid health, metabolism and weight loss. Standard Moves presented by PUMA.

Halasana - Salamba Sarvangasana

Plow Pose to Shoulderstand

Jaya

Start by lying on the back, arms down by the sides with palm facing down. Bend the knees into the chest and kick the legs overhead, bringing the toe tips to the floor behind the head. Inch the shoulder blades deeper underneath the chest, which will bring the chin closer to the chest. Bend the arms and bring the hands to the low back. Imagine the elbows are moving towards eachother, don’t splay them out to the sides. Sweep straight legs up to the ceiling, creating a straight line from torso to toe tips. Keep the gaze at the ceiling, stay and breathe deeply for 5 to 10 counts. Return the legs overhead and slowly unroll onto the back.

Good for thyroid health, metabolism and weight loss.

Standard Moves presented by PUMA.

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Matsyasana Fish Pose Jaya Come to lying on the floor, legs long, arms down by the sides. Press into your elbows and forearms and begin to puff the chest open, bringing the crown of the head to the mat. Continue to breathe slowly and deeply through the nose for 3 rounds. Good for strengthening the muscles of the upper back and neck. Improves posture and benefits thyroid health. Standard Moves presented by PUMA.

Matsyasana

Fish Pose

Jaya

Come to lying on the floor, legs long, arms down by the sides. Press into your elbows and forearms and begin to puff the chest open, bringing the crown of the head to the mat. Continue to breathe slowly and deeply through the nose for 3 rounds.

Good for strengthening the muscles of the upper back and neck. Improves posture and benefits thyroid health.

Standard Moves presented by PUMA.

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 #rejuvenate,  #beginner,  #FITNESS,  #workout,  #exercise,  #fish pose,  #jaya,  #yoga,  #The Standard Spa,  #MIAMI BEACH,  #GIF, .
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, .
Salamba Sirsasana Headstand Variation Jaya Come to hands and knees. Interlace fingers and bring forearms to the floor. Place crown of head on floor, cupping the back of the head with the hands. Press up into down dog legs and begin to walk feet towards the face. Actively press forearms into the floor and imagine lifting the crown of the head off the floor to lengthen the neck and spine. Legs are shown in Lotus Position here. Good for arm, leg, spine and core strength.

Salamba Sirsasana

Headstand Variation

Jaya

Come to hands and knees. Interlace fingers and bring forearms to the floor. Place crown of head on floor, cupping the back of the head with the hands. Press up into down dog legs and begin to walk feet towards the face. Actively press forearms into the floor and imagine lifting the crown of the head off the floor to lengthen the neck and spine. Legs are shown in Lotus Position here.

Good for arm, leg, spine and core strength.

(Source: )

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 #EXERCISE,  #FITNESS,  #GIF,  #HEADSTAND VARIATION,  #JAYA,  #MIAMI BEACH,  #THE STANDARD SPA,  #YOGA,  #advanced,  #rejuvenate, .
Mayurasana Peacock Pose Jaya Come to hands and knees. Externally rotate arms to bring fingertips towards the knees. Begin bending the arms like chaturanga, while sending the torso forward to rest on the triceps and elbows. Keep the elbows moving toward each other and firm your belly against the pressure of the elbows. Keep the gaze forward and lean your weight slightly forward. Good for forearm, wrist and core strength.

Mayurasana

Peacock Pose

Jaya

Come to hands and knees. Externally rotate arms to bring fingertips towards the knees. Begin bending the arms like chaturanga, while sending the torso forward to rest on the triceps and elbows. Keep the elbows moving toward each other and firm your belly against the pressure of the elbows. Keep the gaze forward and lean your weight slightly forward.


Good for forearm, wrist and core strength.

(Source: )

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 #EXERCISE,  #FITNESS,  #GIF,  #JAYA,  #MIAMI BEACH,  #PEACOCK POSE,  #THE STANDARD SPA,  #YOGA,  #advanced,  #strengthen, .
Ardha Chandrasana Half Moon Jaya Come to Warrior II. Place fingertips on floor to the outside foot of bent leg and kick up to balance, straightening leg. Press hand and standing leg firmly into the floor, simultaneously lifting opposite leg parallel to the floor. Firmly ground through foot of standing leg, opposite leg is parallel to the floor, keep foot flexed to help with balance. Hips are stacked and chest is rotating up towards the ceiling. Good for balance, core and leg strength.

Ardha Chandrasana

Half Moon

Jaya

Come to Warrior II. Place fingertips on floor to the outside foot of bent leg and kick up to balance, straightening leg. Press hand and standing leg firmly into the floor, simultaneously lifting opposite leg parallel to the floor.

Firmly ground through foot of standing leg, opposite leg is parallel to the floor, keep foot flexed to help with balance. Hips are stacked and chest is rotating up towards the ceiling.

Good for balance, core and leg strength.

(Source: )

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 #EXERCISE,  #FITNESS,  #GIF,  #HALF MOON,  #JAYA,  #MIAMI BEACH,  #POSE,  #THE STANDARD SPA,  #YOGA,  #beginner,  #Relax, .
Bakasana Crow variation with Full Lotus Jaya Plant the palms firmly with the fingers spread wide. Keep gaze forward as you squeeze knees onto the upper arms. Breathe deeply and hold for 3 counts. Good for arm, wrist and core strength.

Bakasana

Crow variation with Full Lotus

Jaya

Plant the palms firmly with the fingers spread wide. Keep gaze forward as you squeeze knees onto the upper arms. Breathe deeply and hold for 3 counts.

Good for arm, wrist and core strength.

(Source: )

reblog reblog

 #EXERCISE,  #FITNESS,  #GIF,  #JAYA,  #MIAMI BEACH,  #POSE,  #THE STANDARD SPA,  #YOGA,  #advanced,  #crow,  #focus, .
Vrschikasana Scorpion Pose with Handstand Variation Jaya From Down Dog, transition to Handstand. In Handstand, float the shoulders over the wrists, bending the knees and lowering the toe tips toward the head, creating a backbend. Hold for 3 steady breaths. Good for arm and core strength, flexibility, and balance.

Vrschikasana

Scorpion Pose with Handstand Variation

Jaya

From Down Dog, transition to Handstand. In Handstand, float the shoulders over the wrists, bending the knees and lowering the toe tips toward the head, creating a backbend. Hold for 3 steady breaths.

Good for arm and core strength, flexibility, and balance.

(Source: )

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 #the standard spa,  #miami beach,  #yoga,  #gif,  #fitness,  #exercise,  #jaya,  #advanced,  #scorpion pose,  #strengthen, .
Sirsasana II Tripod Headstand Jaya Come to hands and knees. Create a 90 degree angle with your arms, hands shoulder width apart, placing a crown of head on the floor in front of you. Distribute your weight evenly between the crown of your head and both hands. Bend knees in to rest on the elbows. Then engage your core as you straighten the legs towards the ceiling, coming into Tripod Headstand. Stay in pose and focus on breathing steadily for 5 rounds. Good for balance, arm and core strength.

Sirsasana II

Tripod Headstand

Jaya

Come to hands and knees. Create a 90 degree angle with your arms, hands shoulder width apart, placing a crown of head on the floor in front of you. Distribute your weight evenly between the crown of your head and both hands. Bend knees in to rest on the elbows. Then engage your core as you straighten the legs towards the ceiling, coming into Tripod Headstand. Stay in pose and focus on breathing steadily for 5 rounds.

Good for balance, arm and core strength.

(Source: )

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 #EXERCISE,  #FITNESS,  #GIF,  #JAYA,  #MIAMI BEACH,  #POSE,  #THE STANDARD SPA,  #TRIPOD HEAD STAND,  #YOGA,  #intermediate,  #rejuventate, .
Kukkatasana Rooster Pose - Ashtanga Primary Jaya Begin in Full Lotus. Keeping the head up is key to initiate lifting from the heart. Get a bit ahead of yourself and root into firm hands, pressing, lifting, and extending body up through palms. Transitioning out safely to protect the knee, slide your top leg from full lotus to just above the knee to then exit comfortably. Good for hip opener, core strength, and balance.

Kukkatasana

Rooster Pose - Ashtanga Primary

Jaya

Begin in Full Lotus. Keeping the head up is key to initiate lifting from the heart. Get a bit ahead of yourself and root into firm hands, pressing, lifting, and extending body up through palms. Transitioning out safely to protect the knee, slide your top leg from full lotus to just above the knee to then exit comfortably.

Good for hip opener, core strength, and balance.

(Source: )

reblog reblog

 #Advanced,  #Exercise,  #Fitness,  #Gif,  #Jaya,  #The Standard Spa,  #Yoga,  #focus, .