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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.
Camatkarasana
Wild Thing
Sharon Aluma
Start seated. Draw the left knee into the chest, bringing the sole of the foot to the floor. Keep the right leg extended out in front of the body. Plant the right palm behind the right hip with the fingertips pointing away from the body. Begin to press into the right palm as you lift up onto the ball of the left foot. Keep lifting the hips up towards the sky and pressing the floor away with the right hand and ball of left foot. Reach the sole of the right foot towards the floor and straighten through the right leg. Keep lifting the hips up and opening through the heart and chest as the left arm extends, fingertips towards the floor. Stay for 3 steady breaths, retrace your steps to release to sitting and switch sides.
Good for chest, lung and shoulder opener. Quadricep and hip flexor stretch. Strengthens the shoulders and upper back.
Standard Moves presented by PUMA.
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Bird of Paradise
Paige Held
Start standing. Bring the feet slightly wider than hip width apart and fold forward. Bend the knees and start to lace the right arm behind the right leg, bringing the shoulder under the knee. Rotate the arm so the palm of the hand is facing out and reach the back of the hand to the low back. Wrap the left arm around, reaching the left hand towards the right hand and binding the fingers. Place all of the weight into the left foot and start to straighten the left leg, as you come on to the tippy toe of the right foot. On an inhale, slowly come up to standing, keeping the bind. Pause and breathe, keeping the chest open and lifted, making sure not to round forward. For a deeper stretch, try to straighten the binded leg. Hold for 3 steady breaths, then switch sides.
Good for balance. Chest, shoulder and hip stretch. Hip opener
Standard Moves presented by PUMA.
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Ustrasana
Camel
Cristal Gould
Start by sitting on the heels with the tops of the feet on the floor. Sitting up tall, start to reach the arms up by the ears. At the same time, begin to lift the sitting bones up and off the heels. Leading with the heart and keeping the chest open, lift up and begin to arc back, reaching one hand and then the other towards the heels. Drop the head back last and keep rising up with the chest, lengthening the spine out of the low back. Stay for 3 steady breaths. Retrace the steps to release and repeat.
Good for chest, shoulder, core and total front body stretch. Improves posture.
Standard Moves presented by PUMA.
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Pincha Mayurasana
Feathered Peacock Pose with Scorpion Variation
Kelly Green
Start in downward facing dog. Drop down onto the forearms, palms flat, stacking the shoulders over the elbows. Keeping down dog legs, start to walk the feet forward towards the face, bringing the hips up and over the shoulders. Lift one leg up and then the other to come into the balance. Keep pressing the floor away with the forearms and send the gaze down and between the hands. Stay for 3 steady breaths. To add the Scorpion variation, begin to bend the legs, so that the knees point up towards the ceiling. Keep reaching the toe tips towards the crown of the head and breathe.
Good for shoulder, arm and back strength. Shoulder, neck, chest and core stretch. Balance and stress relief.
Standard Moves presented by PUMA.
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Eka Pada Rajakapotasana
One-Legged King Pigeon Pose
Dashama Gordon
Start in Downward Facing Dog. On an inhale, sweep the left leg up. As you exhale, draw the left knee in towards the chest and place it by the left wrist. Bring the shin to a 45 degree angle and flex the front foot. Bring the fingertips by the hips and on an inhale, sit up tall and lengthen the spine. Stay for 3 steady breaths, then switch sides.
Good for hip stretch and flexibility.
Standard Moves presented by PUMA.
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Adho Mukha Svanasana to Bakasana
Downward Facing Dog to Crow Pose
Yana Guseva
Start in downward facing dog. Take a deep inhale and start to look forward. Bend the knees deeply, engage through the core and hop forward. At the same time, bend through the elbows, as you hop the knees onto the triceps coming into Crow pose. Hover in the arm balance for a breath and then shoot the legs back into plank, then lifting the hips up and back into downwdog. Try this for 3 hops, then rest in child’s pose.
Good for back stretch. Strengthens the arms, wrists and core. Improves balance.
Standard Moves presented by PUMA.



 
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Astavakrasana
Eight Angle Pose
Cristal Gould
Start in a seated crossed leg position. Start to draw the right knee into the chest with the sole of the right foot on the floor. Grab the right calve with the right hand and lift the foot off of the floor. Start to crawl the right shoulder under the back of the right knee, squeezing the leg onto the shoulder. Release the hands to the floor by the hips. Start to lift the sitting bones off the floor as the palms press firmly down. At the same time, lean the torso slightly forward and bend the elbows in, creating a 90 degree angle with the arms. Lift the left leg up and hook the left ankle on top of the right. Extend the legs out to the right as the torso come parallel to the floor. Stay for 3 steady breaths, pressing through the heels and flaring through the toes. Release and switch sides.
Good for wrist, arm and core strength. Tones the abdominal muscles.
Standard Moves presented by PUMA.
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Prasarita Padottanasana
Wide-Legged Forward Bend
Paige Held
Start standing. Separate the feet apart anywhere from 3 to 4 1/2 feet (depending on your height: taller people should step wider). Bring the hands to the hips and press into the outer edges of the feet and press the ball of the big toe firmly into the floor. Engage the thigh muscles by drawing them up. Inhale and lift the chest, sweeping the arms up by the ears. Press the palms overhead and reach the fingertips towards the ceiling, lengthening through the spine. Exhale and, keeping the length of the front torso, lean and fold forward from the hip joints. As the torso comes parallel to the floor, press your fingertips onto the floor directly below your shoulders. Hollow out the low belly and continue to fold forward deeper, bringing the forearms to the floor. Stay for 3 steady breaths and inhale back up to standing.
Good for inner thigh, hamstring and spine stretch. Relieves backache and tones the abdominal organs.
Standard Moves presented by PUMA. 

 
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Eka Padangustha Dhanurasana 
Single Big Toe Bow Pose
Dashama
Start lying on the belly. Prop up onto the forearms, placing the palms down. Bend the left leg, bringing the left heel in towards the body. Keep the right forearm pressing down and lift the left arm out to the side. Grab the top of the left foot with the thumb side of the hand facing down, elbow crease facing up. Spiral the left arm in towards the body and flip the elbow to point up towards the sky. Keep pressing down into the top of the right foot as the upper body squares forward. Drop the head back and pull the foot towards the crown of the head with both hands. Stay for 3 steady breaths. Retrace the steps to release and repeat on the other side.
Good for full front body stretch. Strengthens the back muscles and improves posture.
Standard Moves presented by PUMA.
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Malasana to Tittibhasana
Squat to Firefly Pose
Yana Guseva
Come into a squat, bringing the feet a little less than shoulder width apart. Tilt the pelvis forward, bringing the torso between the legs. Keep the chest low and begin to straighten the legs enough to bring the pelvis about knee height. Bring the left upper arm and shoulder underneath the back of the left knee and thigh and then the right. Place the hands on the floor behind the heels with the fingers pointing forward. Press the hands down and begin to rock the weight of the body back, and off the feet and onto the hands, keeping the inner thighs as high up on the arms as possible. Inhale and straighten the legs out to the sides, keeping the pelvis high, bringing the legs parallel to the floor. Gaze forward slightly and stay taking 3 steady breaths as the arms and legs continue to extend. Release and repeat.
Good for Inner groin and back stretch. Strengthens the arms, wrists and core. Improves balance.
Standard Moves presented by PUMA.
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