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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.
Kimodo Dragon Pushup
3 sets of 10 reps
Jason Mastrian
Begin in a pushup position. Reach your right hand forward as you step your left foot halfway forward. Bend your arms and lower into a pushup. Keep your left foot turned out to the side, left knee bent and right leg straight. Shift your body back into a pushup position as your right hand moves halfway back. Bend your right knee and bend your arms. Lower into a pushup keeping your right foot turned out to the right, left leg straight. Repeat on the left side. 
Good for upper body, core strength and coordination.  
Standard Moves presented by PUMA.
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Push Up with Tricep Pull
3 sets of 15 reps
Juan Lombo
Come to plank pose, top of a pushup, resting on and holding a dumbbell in each hand anywhere from 8 to 20lbs. Start to lower down, keeping the elbows close to the body, performing a tricep pushup. Press back up to plank and pull the elbow up towards the sky, lifting the weight off of the ground, for the tricep pull. Make sure to keep the hips squared towards the floor, so not to use momentum, but instead using the strength of the core and arms. Place the weight back down, perform another pushup, then lift the other weight up. That was one rep. Continue this move, going for 12 – 15 reps. Rest and repeat.
Good for arm and core strength and toning. Balance and coordination.
Standard Moves presented by PUMA.
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Plank to Chaturanga Dandasana
Plank to Four-Limbed Staff Pose
Kelly Green 
Start in plank pose, top of a pushup. Bring the shoulders over the wrists and scoop the tailbone under to bring the butt in line with the body. Take a deep inhale and hug the elbows in towards the body. On an exhale, slowly lower the torso and legs to a few inches above and parallel to the floor. Keep the tailbone scooping under, the navel towards the spine and the legs active. Gaze slightly forward and keep the space between the shoulder blades broad. Press back up to plank and repeat.
Good for arm and wrist strength. Tones and strengthens the core.
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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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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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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Lunge with Jump Switch Variation
Cat Haayen
3 sets of 15 reps 
Start on hands on knees and then come to standing on the knees with the hands on the hips. Step the right foot forward, bending the knee, bringing the leg into a lunge,  with the knee directly over the ankle. Frame the foot with the hands and lift the back knee off of the floor to come into a full lunge. Engage through the core, take a deep inhale and begin to lift the hips up. Put a slight bend in the back knee and power up and off the back toes so to sweep the left leg forward bringing the foot in between the hands to lunge. That was 1 rep. Continue this move, back and forth, going for 12 to 15 reps moving with the breath. Rest and repeat.

Good for cardiovascular health. Core, arm and leg strength and toning. Balance and coordination.
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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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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