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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.
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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Ustrasana
Camel
Cristal Gould
Start by sitting on the heels with the tops of the feet on the floor. Sitting up tall, start to reach the arms up by the ears. At the same time, begin to lift the sitting bones up and off the heels. Leading with the heart and keeping the chest open, lift up and begin to arc back, reaching one hand and then the other towards the heels. Drop the head back last and keep rising up with the chest, lengthening the spine out of the low back. Stay for 3 steady breaths. Retrace the steps to release and repeat.
Good for chest, shoulder, core and total front body stretch. Improves posture.
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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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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