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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.
Viparita Virabhadrasana
Reverse Warrior
Jaya
Start standing. Step one foot way back and bring the front leg into a lunge with the knee over the ankle, back foot is at a 45 degree angle. Open the arms out to the sides as you rotate the hips to an open position. Gaze over the fingertips of the front hand as you start to reach the fingertips forward. Flip the palm up towards the ceiling and start to dip the torso back, reaching the arm over the ear and cheek as the back arm slides down the back leg. Keep bending deeper into the lunge as you continue to reach behind you, lengthening through the side waist. Hold for 3 breaths. Return to starting pose and switch sides.
Good for stretching and strengthening the hips, legs, shoulders and side waist.
Standard Moves presented by PUMA.
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Gomukhasana
Cow Faced Pose
Jaya
Start standing on the knees. Cross one leg over the other and come to sitting with the knees stacked one on top of the other. Keep flexing through the feet as you bring them next to the hips. Sitting up tall and keeping a flat back, raise the opposite arm (if right leg is on top, raise left arm) up by the ear with the palm facing forward. Bend the elbow to bring the arm behind the head. At the same time, internally rotate the other arm, bringing the back of the hand to the back with the fingers pointing up towards the shoulder blades. Keep inching the hands towards each other until they meet, making sure to keep the chin parallel to the floor, do not round forward. Stay for 3 deep breaths, release slowly and switch sides.
Good for stretching and strengthening the ankles, hips, thighs, shoulders, armpits and triceps, and chest.
Standard Moves presented by PUMA.
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Utthita Hasta Padangustasana
Extended Hand-To-Big-Toe Pose
Jaya
Start standing. Begin to lift one leg up towards the face with the knee slightly bent. Reach forward with the same side hand, bringing the arm to the inside of the leg, grabbing the big toe with first two fingers. Bring the other hand to hip for balance. Fire up the standing leg and keep the back flat, long spine, with the crown of the head reaching towards the ceiling. Inhale deeply and hold; as you exhale, open the leg out to the side making sure to keep the hip points squared forward. Hold for 3 breaths and return to center. Repeat on the other side.
Good for balance.
Standard Moves presented by PUMA.
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Garudasana
Eagle Pose
Jaya
 Start standing. Bring the arms out to the sides in a T shape. Sweep both arms forward, bringing the right arm on top of the left. Squeeze the elbows and forearms together as the palms try to press. At the same time, lift the right leg out to the side and sweep it forward, crossing it over the left leg like you are sitting “cross legged” in a chair. Squeeze the inner thighs and knees together as you try to double wrap the legs, right foot around left ankle. Hold for 3 breaths as you continue to press the elbows against each other and squeeze the inner thighs together. Release and repeat on the other side. 
Good for strengthening and stretching the ankles, calves, thighs, hips, shoulders, and upper back. 
Standard Moves presented by PUMA.
 
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Ustrasana
Camel Pose
Jaya
Start by standing on the knees, bringing them about hip width apart. Roll the shoulders back, with the arms by the sides, long spine. Start to dip the torso backward as you keep the hip points and thighs pressing forward. Imagine the thighs perpendicular to the floor as you reach for the ankles or heels. Drop the head back last, as the crown of the head points towards the floor, creating the back bend. Hold pose for 3 breaths and return to starting position.
Good for back strength and flexibility.
Standard Moves presented by PUMA.
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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.
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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.
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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.
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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.
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