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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.
Utthita Hasta Padangustasana Extended Hand-to-Big-Toe Pose Kelly Ann Charles Come to standing. Hug one knee into your chest, while pressing firmly through the foot of the standing leg. Bring the arm to the inside of bent leg and wrap the first two fingers around the big toe. Begin to straighten the leg out in front of you, keeping the toe lock. Placing the opposite hand on the hip will help to balance. Hold pose for 3 breaths. Release leg back to starting position and repeat on opposite side. Good for balance, focus, and leg strength. Standard Moves presented by PUMA.

Utthita Hasta Padangustasana

Extended Hand-to-Big-Toe Pose

Kelly Ann Charles

Come to standing. Hug one knee into your chest, while pressing firmly through the foot of the standing leg. Bring the arm to the inside of bent leg and wrap the first two fingers around the big toe. Begin to straighten the leg out in front of you, keeping the toe lock. Placing the opposite hand on the hip will help to balance. Hold pose for 3 breaths. Release leg back to starting position and repeat on opposite side.

Good for balance, focus, and leg strength.

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.

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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Makarasana Dolphin Pose Jason Lawner Start on hands and knees, table top position. Lower onto your forearms and interlace your fingers. Curl the toes under and start to straighten the legs, coming into Downward Facing Dog legs. Press into balls of the feet as the legs straighten while also pressing the chest towards the thighs. Keep the gaze in between the forearms. Hold this for 3 steady breaths and release hips onto heels for Child’s pose Good for strengthening the arms and legs and stretching the shoulders, Also improves digestion and relieves headaches, insomnia and back pain. Standard Moves presented by PUMA.

Makarasana

Dolphin Pose

Jason Lawner

Start on hands and knees, table top position. Lower onto your forearms and interlace your fingers. Curl the toes under and start to straighten the legs, coming into Downward Facing Dog legs. Press into balls of the feet as the legs straighten while also pressing the chest towards the thighs. Keep the gaze in between the forearms. Hold this for 3 steady breaths and release hips onto heels for Child’s pose

Good for strengthening the arms and legs and stretching the shoulders, Also improves digestion and relieves headaches, insomnia and back pain.

Standard Moves presented by PUMA.

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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.

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Uttana Shishosana Extended Puppy Pose Liana Schmidt Come to hands and knees, table top position. Keeping your hips over your knees, begin to walk the hands forward, allowing the chest to open towards the mat as the chin reaches towards the floor. Keep the arms engaged, don’t let the elbows touch the floor. Stay and take 3 steady breaths, the heart reaching closer to the floor with every exhale. Push the hips back to the heels to rest. Good for stretching the spine and shoulder. Standard Moves presented by PUMA.

Uttana Shishosana

Extended Puppy Pose

Liana Schmidt

Come to hands and knees, table top position. Keeping your hips over your knees, begin to walk the hands forward, allowing the chest to open towards the mat as the chin reaches towards the floor. Keep the arms engaged, don’t let the elbows touch the floor. Stay and take 3 steady breaths, the heart reaching closer to the floor with every exhale. Push the hips back to the heels to rest.

Good for stretching the spine and shoulder.

Standard Moves presented by PUMA.

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Utkata Konasana Goddess Pose Kelly Ann Charles Come to standing, separate the feet wider than hip width apart, then bring the heels to point in and the toes to point out. Keeping a straight spine, slowly start to bend the knees, coming into a “sumo” squat, knees over the ankle, thighs parallel to the floor. At the same time, raise the arms out to a T, then bend the elbows, making a 90 degree angle with the arms. Squeeze the pelvic floor to stabilize the pose and hold for 3 deep breaths. Straighten the legs to release. Good for strengthening the legs, calves, abs, and knees. Opens the hips, legs and chest. Standard Moves presented by PUMA. 

Utkata Konasana

Goddess Pose

Kelly Ann Charles

Come to standing, separate the feet wider than hip width apart, then bring the heels to point in and the toes to point out. Keeping a straight spine, slowly start to bend the knees, coming into a “sumo” squat, knees over the ankle, thighs parallel to the floor. At the same time, raise the arms out to a T, then bend the elbows, making a 90 degree angle with the arms. Squeeze the pelvic floor to stabilize the pose and hold for 3 deep breaths. Straighten the legs to release.

Good for strengthening the legs, calves, abs, and knees. Opens the hips, legs and chest.

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.

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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Parivrtta Janu Sirsasana Revolved Head-to-Knee Pose Liana Schmidt Come to sitting. Separate legs wide into a V-shape, flex toes in towards the face and make sure knee caps are pointing up towards the ceiling. Sit up tall and breathe. On an inhale, sweep one arm up towards the ceiling. On the exhale bend over to the opposite side reaching for the foot, creating a deep side stretch. Pause and take 3 steady breaths. Return to center and repeat on the other side. Good for stretching the spine, shoulder and hamstring. Stimulates abdominal organs and improves digestion. Standard Moves presented by PUMA.

Parivrtta Janu Sirsasana

Revolved Head-to-Knee Pose

Liana Schmidt

Come to sitting. Separate legs wide into a V-shape, flex toes in towards the face and make sure knee caps are pointing up towards the ceiling. Sit up tall and breathe. On an inhale, sweep one arm up towards the ceiling. On the exhale bend over to the opposite side reaching for the foot, creating a deep side stretch. Pause and take 3 steady breaths. Return to center and repeat on the other side.

Good for stretching the spine, shoulder and hamstring. Stimulates abdominal organs and improves digestion.

Standard Moves presented by PUMA.

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Bakasana Crow Pose Dashama Gordon Come to standing. Separate your feet wider than hip width and sit down into a squat position. Bring the hands a few inches in front of the feet, palms planted and fingers spread wide. Come up onto the balls of the feet and start to bend the elbows, keeping the arms close to the body. Bring the knees onto the triceps, near the armpits. Looking forward, start to squeeze the knees against the arms and come up onto the tippy toes. Then start to release one foot off of the mat and then the other foot, to come into the balance. Hold pose for 3 steady breaths.l To challenge yourself, try doing the pose on a Paddleboard, as seen here! Good for balance, arm and core strength, and building confidence. Standard Moves presented by PUMA.

Bakasana

Crow Pose

Dashama Gordon

Come to standing. Separate your feet wider than hip width and sit down into a squat position. Bring the hands a few inches in front of the feet, palms planted and fingers spread wide. Come up onto the balls of the feet and start to bend the elbows, keeping the arms close to the body. Bring the knees onto the triceps, near the armpits. Looking forward, start to squeeze the knees against the arms and come up onto the tippy toes. Then start to release one foot off of the mat and then the other foot, to come into the balance. Hold pose for 3 steady breaths.l To challenge yourself, try doing the pose on a Paddleboard, as seen here!

Good for balance, arm and core strength, and building confidence.

Standard Moves presented by PUMA.

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Purvottanasana Upward Plank Pose Mary Robertson  Come to sitting, legs out straight in front of you, hands by your hips, flat back and long spine, like an L-shape. Bring the fingertips to face towards the body. On an inhale, press into the palms and into the heels of the feet, lifting your hip points and pelvis up towards the ceiling. Breath and drop the head back, creating a straight line from toe tips to crown of head. Breathe deeply for 3 rounds and release back onto the floor. Good for arm, wrist and leg strength. Stretches the shoulders, chest and front ankles. Standard Moves presented by PUMA.

Purvottanasana

Upward Plank Pose

Mary Robertson 

Come to sitting, legs out straight in front of you, hands by your hips, flat back and long spine, like an L-shape. Bring the fingertips to face towards the body. On an inhale, press into the palms and into the heels of the feet, lifting your hip points and pelvis up towards the ceiling. Breath and drop the head back, creating a straight line from toe tips to crown of head. Breathe deeply for 3 rounds and release back onto the floor.

Good for arm, wrist and leg strength. Stretches the shoulders, chest and front ankles.

Standard Moves presented by PUMA.

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