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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.
Adho Mukha Svanasana to Shalabhasana 
Downward Facing Dog to Locust Pose
Kelly Ann Charles
Start in downward facing dog pose. Spread the fingers wide, feet are hip width apart and chest is pressing towards the thighs, tailbone is high. Start to ripple the body forward into plank pose. Squeeze the elbows in against the ribs and bring the chin to rest gently on the mat. Start to kick off the toes sending one leg and then the other up towards the ceiling. Gently release the legs down and roll the shoulders back to open the chest. To make this pose more accessible, float just 1 leg up towards the ceiling, hold for 3 breaths and then switch legs.
Good for balance and creating energy in the body
Standard Moves presented by PUMA.
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Salabhasana
Locust Pose Variation
Dashama Gordon
Start lying on the belly, arms down by the sides, chin on the floor. Bring the legs together and start to wriggle the arms underneath the body until the palms meet. Interlace the fingers making a fist right at the lower belly. Begin to lift the legs higher as you start to create a backbend. Lift the legs even higher, using the support of the arms and chin, until legs release towards the ceiling. Keep toes reaching up or bend through the knees, trying to reach toe tips towards the head. Hold for 3 breaths.
Good for spine strength.
Standard Moves presented by PUMA.
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Ustrasana 
Camel Pose
Dashama Gordon
Start standing on the knees. Roll the shoulders back and bring the palms to press at the center of the chest, long spine. Start to hing the torso backward as you keep the hip points and thighs pressing forward. Drop the head back last, reaching the crown of the head towards the floor, creating a back bend. Hold pose for 3 breaths and return to starting position.
Good for back strength and improves posture.
Standard moves presented by PUMA.
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Eka Pada Koundiyanasana II
Pose Dedicated to the Sage Koundinya
Christy Nones McKenzie
 Start in plank position, top of a push up. Bring the right foot forward, placing it on the outside of the right hand, knee is over the ankle. Engage through the core and begin to bend the elbows in, bringing the arms to a 90 degree angle. At the same time, lean the torso forward and balance the right inner thigh on the tricep. Push off the back toes to come into the balance. Gaze to the right, cheek will be parallel to the floor. Hold for3 breaths and switch sides. 
Good for core and toning.
Standard Moves presented by PUMA.
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Astavakrasana
Eight-Angle Pose
Christy McKenzie
Start seated with legs out in front. Bend the right knee in towards the chest. Grab the right ankle with the right hand and start to inch the right shoulder under the right knee. Plant the palms by the hips with the fingertips facing forward. Press the palms down firmly to lift the bottom off the floor. Begin to bend the elbows in, arms at a 90 degree angle, as the left leg sweeps to the right. Criss cross the ankles and extend through the legs while keeping the feet flexed. Legs will be wrapped around the right arm. Hold for 3 breaths and switch sides.
Good for strengthening the wrists and arms.
Standard Moves presented by PUMA.
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Hanumanasana
Monkey Pose Full Split
Dashama Gordon
Start standing on the knees with hands on the hips. Step one foot forward bringing the leg into a lunge, knee over the ankle. Curl the toes of the back foot under and start to lift the knee off the ground. At the same time, straighten through the front leg and begin to slide the heel forward, making sure to keep the hips squared forward as the hips drop down. Keep the heel sliding forward to extend the legs into a full split. Inhale as you sweep the arms up overhead, interlace the fingers and straighten through the elbows as you dip the torso back, creating a backbend. Hold for 3 breaths and repeat on the other side.
Good for thigh and groin stretch.
Standard Moves presented by PUMA.
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Utthita Hasta Padangustasana
Extended Hand-To-Big-Toe Pose
Christy Nones McKenzie
Come to standing. Hug one knee into the chest as you ground firmly through standing leg. Reach for the big toe of the bent leg and begin to extend the leg straight out in front of you (you can also grab the outside of the foot if you have the flexibility). Keeping the fingers locked around the toe, begin to open the leg out to the side. Really straighten through the standing leg, pushing the knee back, open through the chest as you lengthen through the spine, standing up tall. Finally extend the opposite arm out to the side and hold for 3 deep breaths. Return to standing and repeat on the other side.
Good for balance and strengthening the legs.
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.
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Eka Pada Galavasana
Flying Crow Pose
Jaya
From standing bring one leg into figure 4 and then fold forward slightly bending the standing leg, placing palms on the floor shoulder width apart. Then looking forward moving the weight of the torso forward and activate the feet fully by flexing the feet and keeping the toes very engaged, especially the foot against the arm. Keep chest low, like Chatturunga, so the hips can reach higher than the chest. From Flying Crow Pose keep your breath slow and deep, engage core and shoot your legs back into Chatturunga.
Good for arm and core strength, hip opener and balance.
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AcroYoga
Shoulder Stand 
Arianne Traverso & Sara Stamey Khouri
After finding a good connection between bases strong and straight arms and flyers hips are over the shoulders drawing energy into the base’s arms, flyer places one knee on bases foot. 
Good for practicing inversions, arm and leg strength.
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