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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.
Anjaneyasana with Bind Variation
Low Lunge with Bind Variation
Yana Guseva

Start in Downward Facing Dog. Bring the right foot forward into a lunge and drop the back knee. Lift the chest and sweep the arms up by the ears. Sink the hips down towards the floor, lunging deeply and keeping the right knee over the ankle. Keep lifting the chest towards the sky and begin to reach the arms up and back, Releasing the shoulders away from the ears. Begin to bend the back leg, drawing the heel in towards the body. Reach further back with the fingertips and grab the back foot. Hold for 3 steady breaths, slowly release and switch sides.
Good for front body and hip stretch.
Standard Moves presented by PUMA.
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Vasisthasana with Bind Variation
Side Plank with Bind Variation
Yana Guseva
Start in Downward Facing Dog. Inhale forward into plank pose, top of a push up. Bring the legs, inner ankles and in-steps of the feet together so that they are touching. Begin to bring the weight of the body towards the left, rolling onto the left palm and outer edge of the left foot. Engage the core and scoop the low belly in, directing the tailbone down towards the heels. Keep pressing the floor away and lifting the top hip towards the Sky. Flex through the feet to maintain balance. For the variation, begin to lift the top leg. Bend thru the knee, bringing the heel towards the body. Reach back with the top arm to find the foot. Kick the foot into the hand to create a slight backbend. Stay for 3 steady breaths, then release and switch sides. 
Good for core strength and balance.


Standard Moves presented by PUMA.
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Eka Pada Adho Mukha Svanasana Variation
3 Leg Downward Facing Dog to 3 Leg Plank Reverse Crunch Variation
Cat Haayen
Start in Downward Facing Dog. Sweep the right leg up and back. Take a deep inhale and on the exhale, bend the knee and open the hip. Rotate the right hip back down and begin to pull the knee forward into the chest. Lower the buttocks, bringing the body into plank pose. Draw the right knee in and as close to the nose as possible as you round through the upper back. Firm the arms and press the floor away, lifting the hips and right leg back up. Bend the knee and open the hip again, then draw the right knee in again, this time crossing it over towards the left elbow. Twist and squeeze the knee in, engaging through the core, keeping the buttocks again low and in line with the body. Press back up lifting the right leg and release to Downward Facing Dog. Switch sides and repeat.
Good for core strength and toning, balance and coordination. 
Standard Moves presented by PUMA.
 
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Push-up to Alternating 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 one 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 full body exercise for strength and toning.
Standard Moves presented by PUMA.
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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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Half Bridge Lift with Foam Roller
3 sets of 20 reps
Anna Carrieri
Place 2 foam rollers in an upside down T shape, and lie lengthwise, bringing the soles of the feet to the top of the bottom roller. Lift the hips up off the roller, coming to lift up onto the upper back and shoulders, chest moving towards the chin. Keeping the hips lifted, roll the legs out in front and then back in towards the body. That was one rep. Continue this move going for 15 to 20 reps. Rest and repeat.
Good for glute strength 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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Push Up with Weighted Fly
Juan Lombo
3 sets of 15 reps
Come into plank position, top of a push-up, holding and resting on a dumbbell in each hand anywhere from 5 to 15 lbs. Engage the core and lower the body down, keeping the body in a straight line and parallel to the floor. Push back up into plank and while balancing your weight on one hand, lift the other arm out to the side, pointing the dumbbell up towards the sky, palm facing out. Try to keep the hip points squared towards the floor as the arm lifts. There will be a slight twist through the core. Return to plank and repeat push-up, switching the arm lift. That was 1 rep. Continue this combination going for 15 reps. Rest and repeat.
Good for full body exercise, core strength, balance and coordination.
Standard Moves presented by PUMA.
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Camatkarasana
Wild Thing
Sharon Aluma
Start seated. Draw the left knee into the chest, bringing the sole of the foot to the floor. Keep the right leg extended out in front of the body. Plant the right palm behind the right hip with the fingertips pointing away from the body. Begin to press into the right palm as you lift up onto the ball of the left foot. Keep lifting the hips up towards the sky and pressing the floor away with the right hand and ball of left foot. Reach the sole of the right foot towards the floor and straighten through the right leg. Keep lifting the hips up and opening through the heart and chest as the left arm extends, fingertips towards the floor. Stay for 3 steady breaths, retrace your steps to release to sitting and switch sides.
Good for chest, lung and shoulder opener. Quadricep and hip flexor stretch. Strengthens the shoulders and upper back.
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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