Yoga Gym Balance Pad

All-Fours Support Exercise

Objective: Range of motion in the shoulders, hips and knees. Procedure: First, assume the starting position. To do this, place both knees in the centre of the balance pad. Place your hands directly beneath your shoulders. From the all-fours position, move into an arm-and-leg balance. To do this, extend your right arm and left leg, whilst keeping your right leg on the balance pad. Your hips should not rise, but remain aligned with your arm and leg. Keep your neck elongated and your gaze directed forwards. Raise your leg and arm until a horizontal line is formed from your left ankle to your right fingertips. Hold the final position for a few seconds, then return to the quadruped position. Repetition scheme: approximately 10–15 repetitions per leg, repeated for 3–5 sets.

Inclined Plank Stability Training

Objective: To activate the core and stabilise the shoulder blades. Procedure: Place both hands on the balance pad and assume the inclined plank position. Exhale, draw your abdomen in, push against the floor with your hands, and keep your body steady. If possible, lift one foot off the ground at a time, alternating between legs. Repetition scheme: Perform 5–8 sets.

Single-Leg Balance Training

Objective: Core control training on one leg. Procedure: Stand on the balance pad, lift your right leg upwards until your thigh is parallel to the ground, hold your arms outstretched in front of you, and keep your body stable, minimising any swaying. If possible, clap your hands up and down. Repetition scheme: Perform 5–8 sets of clapping, then switch to the other side.