logo Moves
side_logo
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.
Marjaryasana - Bitilasana Cat Pose to Cow Pose Kelly Ann Charles Come to hands and knees, table top position. Bring your shoulders over the wrists and hips over the knees. On an inhale, begin to arch the back, pointing the tailbone up towards the ceiling, looking up towards the ceiling. On an exhale, press into the palms and round the spine, tucking the tailbone under and bringing the chin in towards the chest. Continue to do 5 more rounds, using the breath as your guide. Good for stretching the full torso and neck. Standard Moves presented by PUMA.

Marjaryasana - Bitilasana

Cat Pose to Cow Pose

Kelly Ann Charles

Come to hands and knees, table top position. Bring your shoulders over the wrists and hips over the knees. On an inhale, begin to arch the back, pointing the tailbone up towards the ceiling, looking up towards the ceiling. On an exhale, press into the palms and round the spine, tucking the tailbone under and bringing the chin in towards the chest. Continue to do 5 more rounds, using the breath as your guide.

Good for stretching the full torso and neck.

Standard Moves presented by PUMA.

reblog reblog

 #relax,  #beginner,  #yoga,  #cat pose,  #cow pose,  #marjaryasana,  #bitilasana,  #fitness,  #workout,  #exercise,  #Kelly Ann Charles,  #The Standard Spa,  #Miami Beach,  #gif, .
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.

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.

(Source: )

reblog reblog

 #EXERCISE,  #FITNESS,  #GIF,  #HALF MOON POSE WITH BIND,  #MIAMI BEACH,  #NICOLA BRISUELA,  #THE STANDARD SPA,  #YOGA,  #beginner,  #Relax, .
Sukhasana Easy Pose Dwight Garcia Come to sitting. If the knees do not easily come to the floor, sit on a block or rolled up blanket, so the hips are higher than the knees (as shown). Sit up tall, keeping a long spine, crown of the head reaching towards the ceiling, knees descending towards the floor. On an inhale, sweep the arms out to the side and overhead. On the exhale, lower arms down, resting the hands in prayer at the heart center. Good for calming the mind and stretching knees and ankles.

Sukhasana

Easy Pose

Dwight Garcia

Come to sitting. If the knees do not easily come to the floor, sit on a block or rolled up blanket, so the hips are higher than the knees (as shown). Sit up tall, keeping a long spine, crown of the head reaching towards the ceiling, knees descending towards the floor. On an inhale, sweep the arms out to the side and overhead. On the exhale, lower arms down, resting the hands in prayer at the heart center.

Good for calming the mind and stretching knees and ankles.

(Source: )

reblog reblog

 #DWIGHT GARCIA,  #EASY POSE,  #EXERCISE,  #FITNESS,  #GIF,  #MIAMI BEACH,  #THE STANDARD SPA,  #YOGA,  #Relax,  #beginner, .
Janu Sirsasana Head to Knee Forward Bend Melissa Castaneda Come to sitting. Extend one leg straight out in front of the body. Bring sole of opposite foot against inner thigh of straight leg. Exhale as you extend forward from the groin, not the hips. Do not hunch the back, rather telescope the spine forward as you reach for the foot. Good for spine, shoulder, hamstring and hip stretch.

Janu Sirsasana

Head to Knee Forward Bend

Melissa Castaneda

Come to sitting. Extend one leg straight out in front of the body. Bring sole of opposite foot against inner thigh of straight leg. Exhale as you extend forward from the groin, not the hips. Do not hunch the back, rather telescope the spine forward as you reach for the foot.

Good for spine, shoulder, hamstring and hip stretch.

(Source: )

reblog reblog

 #EXERCISE,  #FITNESS,  #GIF,  #HEAD TO KNEE FORWARD BEND,  #MELISSA CASTANEDA,  #MIAMI BEACH,  #THE STANDARD SPA,  #YOGA,  #beginner,  #Relax, .
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.

(Source: )

reblog reblog

 #EXERCISE,  #FITNESS,  #GIF,  #MIAMI BEACH,  #POSE,  #THE STANDARD SPA,  #YOGA,  #Relax,  #rejuvenate,  #advanced, .
Padmasana Full Lotus Christy Nones McKenzie Come to sitting. Hug right knee into chest, grab ankle and foot with both hands and place top of right foot on left thigh. You can stay here in half lotus or come into the full pose by also bringing top of left foot on right thigh. Sit up tall, close the eyes and breathe. Good for hip opening and meditation.

Padmasana

Full Lotus

Christy Nones McKenzie

Come to sitting. Hug right knee into chest, grab ankle and foot with both hands and place top of right foot on left thigh. You can stay here in half lotus or come into the full pose by also bringing top of left foot on right thigh. Sit up tall, close the eyes and breathe.

Good for hip opening and meditation.

(Source: )

reblog reblog

 #CHRISTY NONES MCKENZIE,  #EXERCISE,  #FITNESS,  #FULL LOTUS,  #GIF,  #MIAMI BEACH,  #THE STANDARD SPA,  #YOGA,  #advanced,  #Relax, .
Rajakapotasana Pigeon Pose Kelly Ann Charles Press the top of the back foot into the floor, raising the knee, to help square the pelvis forward. Place fingertips by the hips and roll the shoulders back to open the chest. Hold for 3 steady breaths. To increase the stretch, walk the hands forward and come to lying on front leg. Good for hip opener, thigh, groin and psoas stretch.

Rajakapotasana

Pigeon Pose

Kelly Ann Charles

Press the top of the back foot into the floor, raising the knee, to help square the pelvis forward. Place fingertips by the hips and roll the shoulders back to open the chest. Hold for 3 steady breaths. To increase the stretch, walk the hands forward and come to lying on front leg.

Good for hip opener, thigh, groin and psoas stretch.

(Source: )

reblog reblog

 #EXERCISE,  #FITNESS,  #GIF,  #KELLY ANN CHARLES,  #MIAMI BEACH,  #PIGEON POSE,  #THE STANDARD SPA,  #beginner,  #Relax, .
Parsvottanasana Pyramid Pose Melissa Castaneda Square the pelvis with the front of the mat. Press your thighs inward like you are squeezing a block between your thighs. As you exhale, release the chest towards the front thigh, lengthening the spine forward. Good for leg strength, plus improves posture and balance.

Parsvottanasana

Pyramid Pose

Melissa Castaneda

Square the pelvis with the front of the mat. Press your thighs inward like you are squeezing a block between your thighs. As you exhale, release the chest towards the front thigh, lengthening the spine forward.


Good for leg strength, plus improves posture and balance.

(Source: )

reblog reblog

 #EXERCISE,  #FITNESS,  #GIF,  #MELISSA CASTANEDA,  #PYRAMID POSE,  #YOGA,  #beginner,  #Relax, .
Janu Sirsasana Head to Knee Forward Bend Ewa Josefsson Release one leg long in front and bend other leg in towards chest. Release knee out to the side, placing sole of foot against inner thigh of opposite leg. As you fold forward, imagine a flashlight is attached to the chest, shining on the toes as you come forward. This way you don’t round the back to come into the bend, you instead lengthen the spine to come forward. Good for spine, shoulder, hamstring and groin stretch.

Janu Sirsasana

Head to Knee Forward Bend

Ewa Josefsson

Release one leg long in front and bend other leg in towards chest. Release knee out to the side, placing sole of foot against inner thigh of opposite leg. As you fold forward, imagine a flashlight is attached to the chest, shining on the toes as you come forward. This way you don’t round the back to come into the bend, you instead lengthen the spine to come forward.

Good for spine, shoulder, hamstring and groin stretch.

(Source: )

reblog reblog

 #EWA JOSEFSSON,  #EXERCISE,  #FITNESS,  #GIF,  #HEAD TO KNEE FORWARD BEND,  #MIAMI BEACH,  #POSE,  #THE STANDARD SPA,  #YOGA,  #beginner,  #Relax, .
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: )

reblog reblog

 #EXERCISE,  #FITNESS,  #GIF,  #HALF MOON,  #JAYA,  #MIAMI BEACH,  #POSE,  #THE STANDARD SPA,  #YOGA,  #beginner,  #Relax, .