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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.
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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Uttana Shishosana
Extended Puppy Pose
Arianne Traverso
Come onto hands and knees. Keeping the hips over the knees, begin to walk the hands forward, bringing the chin and chest towards the floor. Hold for 3 steady breaths, allowing the shoulders to release from the ears and the shoulder blades to slide down the back with every exhale, as the heart continues to open towards the floor.
Good for shoulder and spine stretch. Chest opener.
Standard Moves presented by PUMA.

 
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Anjaneyasana
Low Lunge with Bind

Yana Guseva
Come to downward facing dog. Exhale and step the left foot forward between the hands, bringing the knee over the ankle. Lower the back knee to the floor and drop the top of the back foot to the floor. Inhale and lift the torso upright, as the arms begin to sweep out to the sides and up, perpendicular to the floor, palms facing each other. Firm the shoulder blades onto the upper back as the chest lifts, heart opening towards the sky. Keeping the arms by the ears and the chest lifted, start to arc back, creating a backbend. Stay here and breathe for 3 steady rounds. To add the variation, begin to bend the back leg, bringing the heel of the back foot towards the body. Bend through the elbows and reach the fingertips towards the toe tips for the bind.
Good for thigh, groin, hip flexor, abdomen, chest and shoulder stretch. Relieves sciatica.
Standard Moves presented by PUMA.
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Halasana to Salamba Sarvangasana
Plough Pose to Shoulderstand
Sharon Aluma
Start lying on the back, legs long, arms down by the sides. Bend the knees into the chest and lift the hips and low back off the floor. Straighten the legs overhead, reaching the toe tips to the floor behind the head. Keep lifting the thighs and tailbone towards the ceiling as the chest presses towards the chin. Clasp the hands and press the forearms down. To come into the inversion, start to lift the legs up, bringing them perpendicular to the floor. Keep reaching the toe tips towards the sky and the hips towards the heels. Stay for 6 steady breaths, releasing slowly through plough and returning to lying on the back.
Good for shoulder, neck and spine stretch. Stimulates the thyroid gland and abdominal organs. Helps fatigue and insomnia.
Standard Moves presented by PUMA.
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Parivrtta Surya Yantrasana
Compass Pose


Cristal Gould

Come to sit in a comfortable, cross-legged position. Bend the right knee, hugging it into the chest. Lift the right leg with the left hand and thread the right arm underneath the right knee, bringing the fingertips to the floor. Lift the right knee as high up onto the right shoulder as possible, and bring the left hand to the outside edge of the left foot. Inhale deeply and on the exhale begin to straighten the right leg, simultaneously bringing the left arm back behind the head. Send the gaze up towards the left arm, stay and breathe steadily for 3 rounds. Release and switch sides.

Good for hamstring and shoulder stretch and opener.
Standard Moves presented by PUMA. 
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Hanumanasna

Monkey Pose
Dashama Gordon
Start in downward facing dog. Take a deep inhale, and on the exhale, lift the left leg and draw the foot in between the hands to a lunging position. Stay on the heel of the left foot and begin to slide that heel forward as the hips drop towards the floor. Keep squeezing the inner thighs towards the midline and squaring off the hips towards the top of the mat. Open the chest and lift from the heart center as the fingertips release from the floor, sweeping the arms up by the ears. Stay for 3 steady breaths, every exhale releasing deeper into the split. Return to downward facing dog and switch sides.
Good for thigh, hamstring and groin stretch. Stimulates abdominal organs.
Standard Moves presented by PUMA.



 
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Standing Split Variation
Paige Held
Start by coming into a lunge, right foot in between the hands. Bring the right arm to the inside of the right leg, and begin to wrap the arm under the leg, at the same time wrap the left arm around the back, binding with the hands. Lean and lengthen the torso forward, bringing more weight into the front right foot. Kick off the back foot, sweeping that leg up and straightening through the standing leg. The left hip will open slightly to the left. Keep powering through the standing leg as the torso descends and the back leg goes higher. Stay for 3 breaths, release and switch sides.

Good for thigh, calve and hamstring stretch. Strengthens the thighs, knees and ankles and calms the brain.
Standard Moves presented by PUMA.
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