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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.
Setu Bandha Sarvangasana
Bridge Pose

Sharon Aluma

Lie on the floor with the knees bent and soles of the feet on the floor. Bring the heels close to the sitting bones and arms by the sides with the palms facing down. Exhale and, pressing your inner feet and arms actively into the floor, scoop the tailbone and begin to lift the buttocks off the floor. Keep your thighs and inner feet parallel. Lift your buttocks until the thighs are about parallel to the floor. Keep your knees directly over the heels, but push them forward and lengthen the tailbone toward the backs of the knees. Lift your chin slightly away from the chest and, firming the shoulder blades against your back, press the chest towards the chin. Stay for 3 steady breaths, release and repeat.

Good for the chest, neck and spine stretch.

Standard Moves presented by PUMA.
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Reclining Oblique Twist
3 sets of 15 reps
Kelly Ann Charles
Start lying on the back and draw the knees into the chest. Release the arms out to a T shape with the palms facing down. Release the knees from the chest, bringing shins parallel to the ceiling. Engage through the core and take a deep inhale, as you exhale, release the knees to one side and hover off the floor. Inhale the knees back through center and release them to the other side, knees hovering over the floor. That was 1 rep. Continue this twist side to side for 12-15 reps.
Good for oblique and core strength
Standard Moves presented by PUMA.
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Warrior I Variation
3 sets of 20 reps
Cat Haayen
Start standing. Step the right foot forward into a lunge and spin the back foot down so it is at a 45 degree angle. Line the front heel up with the back heel and press into the outer edge of the back foot to square the hips forward. Roll the shoulders back and clasp the hands behind the back, knuckles pointing down. Inhale and lift the chest, on the exhale, fold and bow forward, bringing the arms up and overhead, right shoulder to the inside of the right knee. Keep pressing into the back foot for balance. Engage the core and lift back up, then switch legs.
Good for leg strength and balance.
Standard Moves presented by PUMA.



 
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Paschimottanasana
Seated Forward Bend
Arianne Traverso
Start seated, legs long, hands by the hips. Flex the feet in towards the face and press the thigh bones down towards the floor. Inhale and lengthen the spine, on the exhale fold forward over the legs, leading with heart. Reach for the outer edges of the feet, stay for 3 breaths, lengthening forward on the inhale and folding deeper on the exhale. 
Good for hamstring stretch. Calms the nervous system and relives anxiety.
Standard Moves presented by PUMA.
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Pincha Mayurasana
Feathered Peacock Pose with Scorpion Variation
Kelly Green
Start in downward facing dog. Drop down onto the forearms, palms flat, stacking the shoulders over the elbows. Keeping down dog legs, start to walk the feet forward towards the face, bringing the hips up and over the shoulders. Lift one leg up and then the other to come into the balance. Keep pressing the floor away with the forearms and send the gaze down and between the hands. Stay for 3 steady breaths. To add the Scorpion variation, begin to bend the legs, so that the knees point up towards the ceiling. Keep reaching the toe tips towards the crown of the head and breathe.
Good for shoulder, arm and back strength. Shoulder, neck, chest and core stretch. Balance and stress relief.
Standard Moves presented by PUMA.
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Eka Pada Rajakapotasana
One-Legged King Pigeon Pose
Dashama Gordon
Start in Downward Facing Dog. On an inhale, sweep the left leg up. As you exhale, draw the left knee in towards the chest and place it by the left wrist. Bring the shin to a 45 degree angle and flex the front foot. Bring the fingertips by the hips and on an inhale, sit up tall and lengthen the spine. Stay for 3 steady breaths, then switch sides.
Good for hip stretch and flexibility.
Standard Moves presented by PUMA.
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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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