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  • Home
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How to use a yoga balance pad & why

October 6, 2020 //  by Di Hickman//  18 Comments

Five years ago I did a review of a fun new yoga prop. Five years later I am still using this prop and decided it was time for an update! If you’re looking for a change from the usual yoga props, then maybe challenge yourself with a yoga balance pad.

How to use a balance pad in yoga & why. Video available on YouTube

Disclosure: I received a complimentary yoga balance pad from Clever Yoga. However, all opinions are my own and I only recommend products I truly love and use. Links in this post may be affiliate links.

You can view the video on YouTube. Maybe add it to a playlist? Above all, remember to to subscribe to my channel. New videos are uploaded every Tuesday and Friday. However, for exclusive longer format videos sign up for my Patreon community. Patrons also get early access to all my videos, along with other benefits.

What is a yoga balance pad?

The Clever Yoga Balance Pad is a foam pad measuring 20″x16″, a little over 2″ thick. And it comes in three colors: blue, purple and black. So there is something for all. The foam pad is dense, yet soft and squishy when force is applied.

di hickman seated on yoga mat with clever yoga balance pad

The great thing is that investing in a balance pad is just that, an investment. After five years mine still looks as good as the day I first got it, and hasn’t lost it’s density. It will be useful throughout your yoga practice, from beginning to advanced as I show below.

Using a yoga balance pad for support

As I mentioned, I’ve been using the balance pad by Clever Yoga for a five years and I love it. How do I use it? First let’s talk about support. Beginners can sometimes need a little cushioning. Under knees when on all fours for example, or cushioning the knee when doing a lunge.

using balance pad as cushion for knees on all fours
Using yoga balance pad under knee in modified lunge

If you have some boney areas that need a little extra padding then the yoga pad really helps. Perhaps this is boat pose. For many this can be an uncomfortable position due to tailbone alignment so support if you need to. Comfiest boat pose ever!

Using balance pad for hip support in boat pose
using the balance pad under the pelvis in upward facing dog

Another way I like to support is in chaturanga through to upward facing dog. Placing the pad under the hips/upper thighs allows you feel supported in the back bend without loading all your weight through the shoulders and back. Bliss!

Accessibility of poses

Similarly to support is accessibility. Sometimes a pose isn’t available without support, and often it’s a pain in the rear to get TONS of props out. One prop, the yoga balance pad, and I’m good to go for shoulder stands.

yoga balance pad under the shoulders for support in halasana -plough pose

Elevating the shoulders/upper back in halasana (plough pose) really allows the full expression of the pose. Plus it doesn’t crank into the neck. The cervical spine isn’t anatomically made to bend past 55° so elevate to stay safe. Thanks to the yoga pad, I can do plough pose quick and easy, no fuss no muss.

Balance, Strength & Stability

Props like the yoga balance pad can increase the challenge of your  workout by activity the stability muscles. Standing on the pad during Warrior or lunges or doing balance poses like tree can be made much more challenging. Plus, you feel the work because the muscles in your leg start twitching. Including ones you didn’t even know you had!

standing on the balance pad in tree pose (Vrksasana)

Standing on the pad makes balance postures on one leg super challenging! This is where Yoga practice props can either assist or challenge you further, and the balance pad definitely falls into the second category for balance poses! Tree pose is a popular standing balance posture and is certainly taken to the next level using the balance pad!

advanced tree in figure 4 standing on balance pad
pistol squat on a balance pad

Using the pad can be an eye opening experience. Even though we know our strength, flexibility and balance are different right to left, the pad really brings that difference to light. Definitely more work to do for this yogi in the future in regarding balance, and you can bet I’ll be using my Clever Yoga Balance Pad!

Questions

  • How is your balance?
  • Do you use yoga props?
  • Have you used a balance pad?
Previous Post: «short vinyasa flow Short Vinyasa Flow – 12 minute Yoga Routine
Next Post: 12 Minute Post Workout Cool Down Yoga »

Reader Interactions

Comments

  1. Viano

    October 11, 2020 at 5:31 pm

    I had no idea there was such a thing as balance pads. Quite frankly, I don’t think my balance is very good. Haha!

    Reply
    • Di Hickman

      October 13, 2020 at 12:56 pm

      We all start somewhere. And balance is super important as a training method as we age!

      Reply
  2. Nkem

    October 9, 2020 at 11:18 pm

    I just learned about a balance pad at my physiotherapist a few weeks ago! It’s amazing for balance, you’re right!

    Reply
    • Di Hickman

      October 13, 2020 at 12:56 pm

      Yep, PTs have used these for years! They are amazing rehab tools!

      Reply
  3. Bethan Taylor-Swaine

    October 9, 2020 at 9:54 am

    I’ve not come across balance pads before but they sound like a great tool for modifying poses!

    Reply
    • Di Hickman

      October 13, 2020 at 12:55 pm

      They can be great for cushion and support, but also for making poses more challenging for advanced yogi’s!

      Reply
  4. Monidipa Dutta

    October 9, 2020 at 9:30 am

    You really balance well but I also believe that an ideal yoga mat provides enough traction, cushioning and comfort, which reduces the stress on joints but some yoga mats can absorb the sweat and prevent you from slipping away while practising yoga.

    Reply
    • Di Hickman

      October 13, 2020 at 12:55 pm

      Agreed! A balance pad is no substitute for a GOOD high quality mat. But it also serves as an additional tool in the yoga toolbox!

      Reply
  5. Michael

    October 9, 2020 at 1:36 am

    I think it is indeed a bid help especially when your floor is slippery. Well, just think of it as an investment?

    Reply
    • Di Hickman

      October 13, 2020 at 12:49 pm

      Yes! Anything that helps you now is an investment in a future you!

      Reply
  6. Indya | The Small Adventurer

    October 8, 2020 at 11:07 pm

    My balance is TERRIBLE, so I have a fold-out exercise mat that is three large squares long. It’s nice and soft, as well as firm so it still helps me keep my balance, but honestly the main reason I have it – and one so large – is so that, if I fall over, I’ll fall onto something soft I’ve actually never thought of using it to help me achieve certain poses, like you’re demonstrating in these photos, so thanks for the tips!

    Reply
    • Di Hickman

      October 13, 2020 at 12:48 pm

      That’s awesome, so glad this helps. And yes, I use a “crash mat” sometimes too! Especially in arm balances! lol!

      Reply
  7. LazyMommy

    October 8, 2020 at 10:56 am

    I have never heard of a balance pad but i have really weak knees and this definitely looks like something that might help. I would definitely check that out. Love your video too!

    Reply
    • Di Hickman

      October 13, 2020 at 12:47 pm

      Yes, this is why I use it. I have overly flexible ankles that need strengthening and a “wonky knee”. Really helps fire up the supporting muscles

      Reply
  8. Britt K

    October 8, 2020 at 8:25 am

    I’ve never heard of a yoga balance pad before reading this, but it does make sense! Especially the way that it works to make the different poses more accessible. Anything that helps to improve someone’s chances of success is a win in my book!

    Reply
    • Di Hickman

      October 13, 2020 at 12:46 pm

      It can work both ways. Makes some poses more accessible, and easier. And on the flip side makes others MUCH harder!

      Reply
  9. Paula Stewart

    October 7, 2020 at 11:36 am

    I never heard of a balance pad. I really like that it would be helpful for both beginners and experienced practitioners, so both my hubby and I could use it.

    Reply
    • Di Hickman

      October 13, 2020 at 12:46 pm

      They are super fun! Definitely good for all levels!

      Reply

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Hi, I’m Di. A yoga teacher with over 20 years experience in the health and wellness industry. My mission is to give you information so you can be fitter, healthier, stress-free and happier (no, seriously).

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