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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.
Eka Pada Koundinyasana II
Downward Facing Dog to Pose Dedicated to the Sage Koundinya
Cristal Gould
Start in Downward Facing Dog. Sweep the right leg up and back to come to 3 Leg Dog. Send the gaze forward and lift up onto the ball of the left foot. Keeping the hips high, engage through the core and sweep the right leg out to the side and forward. At the same time, bend the arms bringing them to 90 degrees with the elbows hugging in towards the body; Chaturanga arms.
Place the right inner thigh onto the right tricep, flex the right foot and kick it off to the side; at the same time, lift the back foot off the mat to perform the balance. Keep flexing through both feet and spreadIng the toes. Hold for 3 steady breaths and retrace the steps back to Downdog. Switch sides and repeat.
Good for arm and core strength, balance and coordination.
Standard Moves presented by PUMA.
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Vasisthasana with Variations
Lunge to Side Plank with Toe Lock Variation
Kelly Green

Start in Downward Facing Dog. Step the left foot forward into a lunge, bring the knee over the ankle. Wrap the first two fingers of the left hand around the left big toe, creating the toe lock. Inhale to prepare, engage through the core, and on the exhale, begin to sweep the left leg up and out to the left side. Bring the weight into the right hand and pivot onto the outside of the right foot. Keep pressing the big toe against the fingers and pulling the toe back for stability and balance. Continue to reach the left foot towards the sky, coming into the full pose, side plank. Hold for 3 steady breaths and retrace the steps to release. Repeat on the other side.

Good for arm and core strength, and balance.
Standard Moves presented by PUMA.
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Eka Pada Rajakapotasana
King Pigeon with Bind

Dashama Gordon

Start in downward facing dog. Lift the left leg, bend the knee, bringing it by the left wrist; the shin should be close to a 45 degree angle. Drop the top of the right foot to the floor and square the hips forward. Walk the fingertips back to line up with the hips. Inhale deeply as you sit up tall. Begin to bend the right leg, bringing the heel in towards the body. Then with your left hand on the floor, bring the foot as close to the top of your head as possible. Inhale, stretch the right arm upward; then exhale, bend the elbow, and reach back and grasp the inside of the right foot.  Draw the sole of the foot as close as possible to the crown of your head. Hold for 3 steady breaths, release the foot and repeat on the other side.

Good for streching the thights, psoas and abdomen

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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Warrior’s Bridge Splits
3 sets of 10 reps
Jason Mastrian
If you are comfortable lowering all the way to the floor use the hands for support or reach hands out in front of you as you bend the right knee over the right toes coming into a half split on left leg. Look over the left shoulder and place your left hand behind the left leg. Bridge your hips upward keeping the left leg straight and right leg bent. Lower down onto the left hip, bend your right arm in front of the face, and push off the left hand as your right arm swings forward to wide legged squat position, then shift weight to the left as you bend you left knee over the left toes coming into half split on the right leg. Look over the right shoulder  and place your right hand behind the right leg. Bridge hips upward keeping right arm straight and right leg bent. Lower down onto right hip and transition to other side.  
Good for hip hamstring flexibility and agility. 
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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Hanumanasana to Vasisthasana
Full Split to Side Plank with Bind Variation
Cristal Gould
Start in a low lunge position. Straighten the front leg, pointing the knee and toes up towards the ceiling. Curl the back toes under and lift the back off of the ground. Squeeze the inner thighs towards each other and slide the front heel forward. Keep the hips squared forward as the leg releases closer to the floor, coming into the full split. Fold the torso forward over the front leg, plant the palms and begin to lift the hips up. Sweep the front leg out to the side and reach for the big toe of that front foot, placing the body weight into the grounded hand. Stack the hips to come into the side plank and lift the top leg perpendicular to the floor, keeping the big toe bind. Pause and breath, then release the leg back to starting position, carefully retracing the steps. Come out of the split and switch sides.

Good for hamstring, inner thigh, arm and core strength and flexibility. Balance and coordination.
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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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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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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