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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 with Variation

Paige Held

Start by coming into a forward fold. Grip the right big with the first two fingers on the right hand creating the toe lock. Bring the left hand to the hip and weight into the left leg; begin to lift the right forward, keeping a straight leg and the lock until you come to standing. Firm the front thigh muscles of the standing leg, and press the outer thigh inward. Straighten the right leg as much as possible by flexing the foot and pulling the big toe forward. If the stance is steady, begin to swing the leg out to the side. Breathe steadily as you continue to stand up tall, lengthening through the spine. Retrace your steps to come out of the pose and repeat on the other side.

Good for stretching the backs of the legs and improves sense of balance.

Standard Moves presented by PUMA.
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Forearm Plank with Leg Lift
3 sets of 15 reps
Sharon Aluma
Start in plank pose. Lower onto the forearms, bringing the shoulders over the elbows. Scoop the tailbone under, bring the body into a straight line from heels to top of head. Keeping the hips squared towards the ground, lift the left leg up and parallel to the floor, flexing the toes in towards the face. Release the foot back down, that was one rep. Continue this move, going for 12 to 15 reps, then switch sides.
Good for core strength and toning.
Standard Moves presented by PUMA.
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Overhead Reach to Toe Reach 
3 sets of 15 reps
Katie Horta
Start standing. Place the body weight into the right leg and bend slightly through the right knee. Place the right hand on the right thigh and reach the left arm up and overhead. At the same time, reach the left leg back, hovering the toes off the floor. Then start to straighten through the standing leg and at the same time, lift the leg up, reaching the left fingers towards the left toes. Return to starting position and repeat lift. Continue this move going for 12 to 15 reps, then switch sides
Good for balance, coordination and toning.
Standard Moves presented by PUMA. 
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Arda Chandrasana
Half Moon Pose with Bind Variation
Yana Guseva
Start standing. Fold forward and bring the fingertips to the floor in front of the toes. Inhale and lift the torso parallel to the floor. Start to lift the left leg up and back and at the same time, lift the left fingertips off the floor. Begin to rotate the left hip open, stacking the left hip on top of the right hip. Keep the standing leg strong and flex through the left foot. Keep the gaze down towards the right foot and lift the right fingertips off of the floor, coming to balance just on the right foot. Stay for 3 steady breaths. For the bind, start to bend the left leg, bringing the heel towards the body. Grab the foot with the left hand and kicking the foot into the hand to open the chest. Keep rolling the top shoulder open and hold for 3 breaths. Release and switch sides.

Good for balance and coordination. Back and hip stretch.


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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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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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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Straight Leg Balance to Squat Variation
Katie Horta
Start standing. Lift the heels and come to balance on the balls of the feet. Start to lower the hips, coming into a squat with the thighs parallel to the floor. Walk the hands forward and bring the fingertips to the floor. Staying perched on the balls of the feet with the fingertips grounded, begin to straighten through the legs, pointing the tailbone up towards the ceiling. Return to squat position and repeat move, moving with the breath, exhaling as you straighten the legs, inhaling as you squat.
Good for hamstring and calve stretch. Balance.
Standard Moves presented by PUMA. 
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Single Split Leg Lift Variation with Crunch
3 sets of 15 reps
Anna Carreiri
Grab 2 foam rollers, bringing them into an upside down T-shape. Start to lie back over the “T”, placing the length wise part under the spine, head resting on roller. Bend the knees in and bring the soles of the feet to rest on the other roller, top of the “T”. Bring the arms out to a T-shape with the palms facing down. Engage through the core and begin to lift one foot off of the roller, extending that leg straight so it hovers above the roller. Release the opposite side arm overhead, take a deep inhale and on the exhale begin to lift the extended leg and the extended arm, crunching up, reaching the finger tips towards the toes. Pause and squeeze through the core, then return to starting position. Continue on this side, going for 15 reps, then switch sides.
Good for: Core strength, Balance and coordination. 
Standard Moves presented by PUMA. 

 
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