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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
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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Crescent Lunge
High Lunge Variation
Jason Lawner
Start standing and release into a forward fold, bringing the fingertips to frame the feet.  Step one leg back to come into a lunge, with the front knee over the ankle and leg at a 90 degree angle. Keep the back leg straight and strong and begin to sweep the arms forward and up, bringing them by the ears. Continue to roll the shoulder blades down the spine, opening through the heart center, as the fingertips reach towards the ceiling. Hold for 3 steady breaths, release and switch sides.

Good for leg and glute strength.
Standard Moves presented by PUMA.
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Naturajasana
Dancer’s Pose
Christy Nones McKenzie
Start standing. Begin to put weight into one leg, grounding firmly through the foot of that leg. Bend the knee of the opposite leg, bringing the heel of the foot close to the body. Reach back with the arm of the same side of the lifted foot and grab the inside arch of the foot. Extend the opposite arm out in front and simultaneously kick the foot into the hand, creating a slight backbend. Keep opening through the chest as the torso dips forward. Stay and breath steadily for 5 rounds. Release and repeat on the other side.
Good for leg strength, balance and coordination.
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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Parsvottanasana
Pyramid Pose
Jason Lawner
Start standing tall at the top of the mat. Bring the hands to the hips and begin to fold forward over the legs, hinging from the hips. Bring the fingertips to frame the feet; inhale deeply, and on the exhale step one foot back about 3 feet with the toes pointed slightly to a 45 degree angle. Press through the outer edge of the back foot to square the hips and to bring the pelvis more level. Hold for 3 steady breaths, releasing the chest closer to the thigh and the nose closer to the front knee with every exhale. Release and switch sides.
Good for strengthening the legs and improving posture.
Standard Moves presented by PUMA.
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Surya Namaskara
Half Sun Salute
Liana Schmidt
Start standing. Ground firmly through both feet and engage the legs by lifting the knees and squeezing the quadriceps onto the thigh bones. Tuck the tailbone slightly and keep a long spine by rolling the shoulders back and reaching the crown of the head towards the ceiling. Take a deep inhale as you sweep the arms out and up with the palms facing up. Press the palms overhead and on the exhale release the arms back down; at the same time fold forward keeping a flat back. Fold all the way forward, bringing the fingertips to the floor. Repeat this flow 3 times and end standing tall.
Good for arm, chest and hamstring stretch.
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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Anjaneyasana
Crescent 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. Keep rolling the shoulder blades down the back, releasing the shoulders from the ears. Stay for 3 steady breaths then switch sides.
Good for balance.
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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