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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.
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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Prasarita Padottanasana
Wide-Legged Forward Bend
Paige Held
Start standing. Separate the feet apart anywhere from 3 to 4 1/2 feet (depending on your height: taller people should step wider). Bring the hands to the hips and press into the outer edges of the feet and press the ball of the big toe firmly into the floor. Engage the thigh muscles by drawing them up. Inhale and lift the chest, sweeping the arms up by the ears. Press the palms overhead and reach the fingertips towards the ceiling, lengthening through the spine. Exhale and, keeping the length of the front torso, lean and fold forward from the hip joints. As the torso comes parallel to the floor, press your fingertips onto the floor directly below your shoulders. Hollow out the low belly and continue to fold forward deeper, bringing the forearms to the floor. Stay for 3 steady breaths and inhale back up to standing.
Good for inner thigh, hamstring and spine stretch. Relieves backache and tones the abdominal organs.
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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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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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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Hanumanasna

Monkey Pose
Dashama Gordon
Start in downward facing dog. Take a deep inhale, and on the exhale, lift the left leg and draw the foot in between the hands to a lunging position. Stay on the heel of the left foot and begin to slide that heel forward as the hips drop towards the floor. Keep squeezing the inner thighs towards the midline and squaring off the hips towards the top of the mat. Open the chest and lift from the heart center as the fingertips release from the floor, sweeping the arms up by the ears. Stay for 3 steady breaths, every exhale releasing deeper into the split. Return to downward facing dog and switch sides.
Good for thigh, hamstring and groin stretch. Stimulates abdominal organs.
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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Krounchasana
Heron Pose
Arianne Traverso

Start seated with legs extended. Bend the left knee and place the sole of the left foot on the floor. Bend the right leg back, bringing the foot and calve to rest on the outside of the right thigh with the top of the right foot on the floor. Sit up tall, sitting bones firmly grounded, long spine and crown of head rising towards the ceiling. Clasp the fingers around the sole of the left foot and begin to straighten through the left leg as you kick the foot into the hands. Draw the left thigh close to the chest and release the foot, extending the arms forward. Pause for a breath and release back to starting position. Switch sides and repeat.
Good for hamstring stretch and stimulate the abdominal organs and heart.

Standard Moves presented by PUMA. 
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Bhujangasana
Cobra Pose Variation
Kelly Green 

Start lying face down on the mat, arms down by the sides, legs long with tops of the feet on the floor. Bring the palms flat to line up with the lower ribs, keeping the elbows hugging in towards eachother. Press into the palms and the tops of the feet and start to peel the chin, chest and belly off of the mat, straightening through the arms. Firm the shoulder blades against the back as the heart and chest open; the head slowly dropping back to open the throat. Stay here, taking 3 steady breaths. To create a more intense backbend, start to bend the knees, reaching the toe tips towards the crown of the head. Slowly release to the belly and repeat.

Good for spine strength. Chest, lungs, shoulders, and abdomen stretch. Stimulates abdominal organs. Eases asthma.
Standard Moves presented by PUMA.
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Underwater Back Flip
Dashama Gordon
Take a deep breath and plunge underwater. Start to bend backwards, reaching the head back towards the heels; at the same time, bend the knees and reach the toe tips towards the crown of the head. Circle the arms to build momentum, back flipping the body in a continuous, circular movement.
Good for arm strength and heart opener.
Standard Moves presented by PUMA

 
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