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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.
Ardha Chandrasana
Half Moon Pose with Bind
Nicola Brisuela
Come to Warrior II. Place fingertips on floor to the outside foot of bent leg and kick up to balance, straightening standing leg.
Press fingertips and foot of standing leg firmly into the floor, simultaneously lifting opposite leg parallel to the floor, keeping hips stacked. Reach back to grab your foot, kicking your foot into your hand to create the backbend.
Good for stretching the groins, hamstrings and calves, shoulders, chest and spine.
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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.
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High Lunge
3 sets of 15 reps
Nicola Brisuela
Place foot in between hands and bend knee to form a 90 degree angle with the front leg. Lay your torso on the front thigh as you lengthen the spine forward. Firm up the back leg and press it up towards the ceiling, knee straight, back heel reaching straight behind you.
Good for leg strength and hip stretch.
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Virabhadrasana II to Viparita Virabhadrasana 
Warrior II to Reverse Warrior
Nicola Brisuela and Ewa Josefsson
Come to Warrior II position. Keeping front leg at 90 degrees, slide right hand down right leg and extend opposite arm over ear, opening up through your side obliques.
Good for stretching, strengthening the legs and balance.
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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.
How to balance and increase intensity in a full split; Scissor your thighs together to both square and stabilize the pelvis forward, then extend arms over head and breathe. 
Good for increase flexibility, stretch, core strength and balance.
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