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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 to Hanumanasana
Low Lunge to Half Split
Cat Haayen
Start standing on the knees and step one foot forward into a lunge, bringing the knee over the ankle and keeping the back knee grounded, top of the back foot pressing into the floor. Bring the fingertips to the floor, framing the foot and begin to sink the hips forward and down. Look forward and lift through the chest, making sure not to round the upper back. Keeping the fingertips and front foot where they are, start to draw the hips back and straighten through the front leg, coming onto the heel of the front foot. Tailbone pulls back as the chest reaches forward, keeping the spine long, flat back. Hold lunge and half split for 3 steady breaths each and then switch sides.
Good for hip, thigh, hamstring, calve and hip flexor stretch, balance and coordination.

Standard Moves presented by PUMA.
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Setu Bandha Sarvangasana
Bridge Pose
Kelly Ann Charles
Start lying on the back with arms extended down by the sides, palm facing down. Bend the knees and bringing the heels close to the body, ankles right under the knees. Press into the soles of the feet and lift the hip points towards the ceiling. Keep rolling the shoulders underneath the chest, bringing the chest closer to the chin. Continue to press the feet and palms down as the hips lift higher. Stay for 3 steady breaths and release down on the exhale.
Good for chest, neck and spine stretch. 
Standard Moves presented by PUMA.
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Standing Side Stretch
Repeat 5 - 10 times
Jason Lawner
Start standing. Sweep the arms up overhead and reach the fingertips towards the ceiling. Grab one wrist with the opposite hand and pull that arm straighter, feeling length in the spine. Take a deep inhale, then on the exhale start to fold over to the side, pulling the arm straighter and lengthening through the side waist and body. Keep both feet firmly grounded and a slight lift in the chest so as not to round forward. Gaze can stay forward or start to look up towards the ceiling. Stay for 3 steady breaths, release and repeat on the other side.

Good for balance, strength and stability.
Standard Moves presented by PUMA.
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Upavistha Konasana
Seated Wide Angle Forward Bend
Liana Schmidt
Start sitting with the legs long out in front. Lean the torso back and lift the legs out to the sides, bringing them into a V shape. Sit up tall and keep the feet flexing in towards the face with the knees pointing straight up towards the ceiling. Start to walk the fingertips forward, keeping a long torso without rounding the back to come forward. Be sure to keep the legs engaged, knees pointing up so the legs do not collapse into the center line. Stay for 3 steady breaths, folding deeper with every exhale. Walk the hands slowly back to starting position.

Good for calming the brain and strengthening the spine.
Standard Moves presented by PUMA.
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Gomukhasana
Cow Faced Pose
Jaya
Start standing on the knees. Cross one leg over the other and come to sitting with the knees stacked one on top of the other. Keep flexing through the feet as you bring them next to the hips. Sitting up tall and keeping a flat back, raise the opposite arm (if right leg is on top, raise left arm) up by the ear with the palm facing forward. Bend the elbow to bring the arm behind the head. At the same time, internally rotate the other arm, bringing the back of the hand to the back with the fingers pointing up towards the shoulder blades. Keep inching the hands towards each other until they meet, making sure to keep the chin parallel to the floor, do not round forward. Stay for 3 deep breaths, release slowly and switch sides.
Good for stretching and strengthening the ankles, hips, thighs, shoulders, armpits and triceps, and chest.
Standard Moves presented by PUMA.
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Virabhadrasana
Twisting Warrior Lunge
Kelly Ann Charles
Come to hands and knees, tabletop position. Step one foot in between the hands, bringing the knee directly over the ankle. Curl the back toes under and straighten the back leg, coming into a full lunge. Engage through the core and sweep the arms up overhead, bringing them in line with the ears. Keep the hips squared towards the front of the mat and sink deeper into the lunge. On an inhale, reach the fingertips towards the ceiling, as you exhale, begin to twist through the belly towards the right, as you reach the right fingertips back and the left fingertips forward; arms will be in a T shape and parallel to the floor. Be sure to keep the hips squared towards the front of the mat, and continue to twist through the belly on every exhale. Stay for 3 steady breaths, release and switch sides.
Good for toning the core and improving digestion.
Standard Moves presented by PUMA.
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Viparita Virabhadrasana
Reverse Warrior
Christy Nones McKenzie

Start standing. Step your feet about 4 feet apart. Raise your arms parallel to the floor and reach them out to the sides, shoulders away from the ears, palms facing down. Turn the front foot slightly to the side and the back foot slightly out to about 90 degrees. Align the foot of the back heel with the front heel. Bend the front leg to 90 degrees, bringing the knee over the ankle, coming into Warrior 2 pose. Continue to bend through the front knee, bringing the thigh parallel to the floor; at the same time, flip the front hand’s palm up towards the ceiling and reach towards the wall behind you, stretching the side ribs away from the hip point. Hold for 3 steady breaths , continuing to stretch and reach the fingertips back. Switch sides and repeat.

Good for leg, ankle, groin, chest and shoulder stretch.
Standard Moves presented by PUMA. 
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Trikhonasana
Triangle Pose
Liana Schmidt
Start standing. Step the left leg back into a lunge and pivot the sole of the back foot down so it is within a 90 degree angle. Straighten the front leg and rotate the hips open to the left. Lift the arms out to a T shape, engage through the core and start to reach the right fingertips forward, folding at the waist. Bring the right fingertips to the right leg and reach the left arm up, palm facing out. Hips will be stacked left on top of right. Keep the head in line with the spine and send the gaze towards the left hand as you continue to reach through the fingertips. Take 3 steady breaths and switch sides.
Good for thigh, hamstring, hip, knee and ankle stretch. 
Standard Moves presented by PUMA.
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Salabhasana
Locust Pose Variation
Dashama Gordon
Start lying on the belly, arms down by the sides, chin on the floor. Bring the legs together and start to wriggle the arms underneath the body until the palms meet. Interlace the fingers making a fist right at the lower belly. Begin to lift the legs higher as you start to create a backbend. Lift the legs even higher, using the support of the arms and chin, until legs release towards the ceiling. Keep toes reaching up or bend through the knees, trying to reach toe tips towards the head. Hold for 3 breaths.
Good for spine strength.
Standard Moves presented by PUMA.
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Ananda Balasana
Happy Baby Pose
Jason Lawner
Start lying on the back. Hug the knees into the chest while the pressing the low back into the mat. Bring the arms to the insides of the legs and grab the outsides of the feet. Continue to press the low back down, as the soles of the feet point towards the ceiling. Flex the feet and keep pulling them down, trying to release the knees to the sides of the waist. Stay, taking 3 steady breaths. Try rocking gently side to side to massage the low back.
Good for inner groin and spine stretch.
Standard Moves presented by PUMA.
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