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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.
Medicine Ball Double Crunch 3 sets of 25 reps Brad Plotkin Grasp ball between hands, arms overhead. Lift shoulder blades off the floor, keeping arms straight and reach for toes of lifted leg. Switch to other leg and repeat.  Good for core and arm strength.

Medicine Ball Double Crunch

3 sets of 25 reps

Brad Plotkin

Grasp ball between hands, arms overhead. Lift shoulder blades off the floor, keeping arms straight and reach for toes of lifted leg. Switch to other leg and repeat. 

Good for core and arm strength.

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 #BRAD PLOTKIN,  #EXERCISE,  #FITNESS,  #GIF,  #MIAMI BEACH,  #POSE,  #THE STANDARD SPA,  #YOGA,  #intermediate,  #strengthen, .
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.

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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 #Exercise,  #Fitness,  #Full Split,  #Gif,  #Miami Beach,  #Nicola Brisuela,  #Pose,  #The Standard Spa,  #Yoga,  #advanced,  #focus, .
Virabhadrasana II Warrior II Mary Robertson Come to standing. Step one leg back into a lunge and place foot flat on floor at a 45 degree angle. Bend the front knee to 90 degrees, thigh parallel to the floor. Tuck the tailbone under slightly to engage the lower abdomen and stretch the arms out, parallel to the floor, keeping shoulders over hips. Good for leg and ankle strength and balance.

Virabhadrasana II

Warrior II

Mary Robertson

Come to standing. Step one leg back into a lunge and place foot flat on floor at a 45 degree angle. Bend the front knee to 90 degrees, thigh parallel to the floor. Tuck the tailbone under slightly to engage the lower abdomen and stretch the arms out, parallel to the floor, keeping shoulders over hips.

Good for leg and ankle strength and balance.

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 #EXERCISE,  #FITNESS,  #GIF,  #MARY ROBERTSON,  #MIAMI BEACH,  #POSE,  #THE STANDARD SPA,  #WARRIOR II,  #YOGA,  #beginner,  #energize, .
Natarajasana  “Dancer’s Pose”  Arianne Traverso & Sara Stamey Khouri Come to flying position with your partner. The “flyer” backbends into “base’s” feet, then reaches for one foot with one hand in between the legs and the other hand around the other leg, pulls down on the foot to then bring opposite knee into chest, with a long extension of free leg.  Good for the “flyer” stretching the front body, quad and hamstrings. Good for base strength and stability in legs and hips.

Natarajasana 

“Dancer’s Pose” 

Arianne Traverso & Sara Stamey Khouri

Come to flying position with your partner. The “flyer” backbends into “base’s” feet, then reaches for one foot with one hand in between the legs and the other hand around the other leg, pulls down on the foot to then bring opposite knee into chest, with a long extension of free leg. 

Good for the “flyer” stretching the front body, quad and hamstrings. Good for base strength and stability in legs and hips.

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 #EXERCISE,  #FITNESS,  #GIF,  #MIAMI BEACH,  #POSE,  #THE STANDARD SPA,  #YOGA,  #Relax,  #rejuvenate,  #advanced, .
Parivrtta Surya Yantrasana  Sun Dial or Compass Pose Ewa Josefsson Sitting up tall, bend knee towards shoulder, bringing shoulder under the knee. With opposite hand grab the outside of the foot. As you inhale, kick foot into hand, straightening the arm and sending gaze under tricep.

Parivrtta Surya Yantrasana 

Sun Dial or Compass Pose

Ewa Josefsson

Sitting up tall, bend knee towards shoulder, bringing shoulder under the knee. With opposite hand grab the outside of the foot. As you inhale, kick foot into hand, straightening the arm and sending gaze under tricep.

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 #COMPASS,  #EWA JOSEFSSON,  #EXERCISE,  #FITNESS,  #GIF,  #MIAMI BEACH,  #POSE,  #SUN DIAL,  #THE STANDARD SPA,  #YOGA,  #advanced,  #focus, .
Acro Yoga Extended Flamingo Donato Helbling & Arianne Traverso The flyer leans into the bases hands, which are on flyer’s sacrum. As flyer moves away, base’s hips should lift off the ground for counter balance and grace. Good for strength in base’s arms. Good for flyer’s core and legs.

Acro Yoga

Extended Flamingo

Donato Helbling & Arianne Traverso

The flyer leans into the bases hands, which are on flyer’s sacrum. As flyer moves away, base’s hips should lift off the ground for counter balance and grace.

Good for strength in base’s arms. Good for flyer’s core and legs.

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 #ARIANNE TRAVERSO,  #DONATO HELBLING,  #EXERCISE,  #FITNESS,  #GIF,  #MIAMI BEACH,  #POSE,  #THE STANDARD SPA,  #YOGA,  #focus,  #strengthen,  #advanced, .
Burpee 3 sets of 15 - 20 reps Brad Plotkin Come to standing. Fold forward, bringing hands to the floor. Jump feet back, landing lightly on the balls of the feet, coming into a plank position. Keep core engaged, and jump forward. To increase difficulty, add a pushup before jumping forward. Good for core, arm, and leg strength and cardiovascular health.

Burpee

3 sets of 15 - 20 reps

Brad Plotkin

Come to standing. Fold forward, bringing hands to the floor. Jump feet back, landing lightly on the balls of the feet, coming into a plank position. Keep core engaged, and jump forward. To increase difficulty, add a pushup before jumping forward.

Good for core, arm, and leg strength and cardiovascular health.

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 #BRAD PLOTKIN,  #BURPEE,  #EXERCISE,  #FITNESS,  #GIF,  #MIAMI BEACH,  #POSE,  #THE STANDARD SPA,  #YOGA,  #beginner,  #jet lag, .
Burpee 3 sets of 15 - 30 reps Cybele Dewulf As you jump forward and back, engage the core by sucking the belly button towards the spine. To challenge yourself, add a push up! Good for cardiovascular health and full body strength.

Burpee

3 sets of 15 - 30 reps

Cybele Dewulf

As you jump forward and back, engage the core by sucking the belly button towards the spine. To challenge yourself, add a push up!

Good for cardiovascular health and full body strength.

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 #BURPEE,  #CYBELE DEWULF,  #EXERCISE,  #FITNESS,  #GIF,  #MIAMI BEACH,  #POSE,  #THE STANDARD SPA,  #YOGA,  #beginner,  #energize, .
Astavakrasana Eight Angle Pose Ewa Josefsson  Come to sitting. Draw one knee into the chest and start to inch the shoulder under the knee. Cross ankles with the bottom leg in front of the top leg when performing this arm balance. Always cross ankles with the bottom leg in front of the top leg when performing this arm balance. Good for core strength and balance.

Astavakrasana

Eight Angle Pose

Ewa Josefsson 

Come to sitting. Draw one knee into the chest and start to inch the shoulder under the knee. Cross ankles with the bottom leg in front of the top leg when performing this arm balance.

Always cross ankles with the bottom leg in front of the top leg when performing this arm balance.

Good for core strength and balance.

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 #Eight Angle,  #Ewa Josefsson,  #Exercise,  #Fitness,  #Gif,  #Miami Beach,  #Pose,  #The Standard Spa,  #Yoga,  #advanced,  #focus, .
Eka Pada Rajakapotasana One Legged King Pigeon Gavin McKenzie 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. Lower the outside of your front leg to enable the buttock to reach the floor. Good for thigh and groin stretch, shoulder, chest and hip opener.

Eka Pada Rajakapotasana

One Legged King Pigeon

Gavin McKenzie

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. Lower the outside of your front leg to enable the buttock to reach the floor.


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

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 #EXERCISE,  #FITNESS,  #GAVIN MCKENZIE,  #GIF,  #KING PIGEON,  #MIAMI BEACH,  #POSE,  #THE STANDARD SPA,  #YOGA,  #intermediate,  #energize, .