Pebble™ Movement Library

The movement library

PebbleTM

Sixteen movements. One simple object.

16movements

4chapters

10 & 20minute flows

Mermaid on Pebble by the sea, start and finish

Support & stability

A steady base for movement.

01Foundation

Mermaid

Side-body mobility

6–8 repetitions each side

How to do it

Set-up

Sit on the mat beside Pebble with your legs comfortably folded. Rest the nearer hand on top.

Movement

Reach your free arm overhead and bend gently towards Pebble. Return upright with control. Repeat on the other side.

Breath

Inhale to grow tall. Exhale into the side bend. Inhale to return.

Focus

Keep both sitting bones heavy and your chest facing forward.

Make it easier

Sit cross-legged if the folded-leg position feels uncomfortable. Use a smaller reach.

02Foundation

Pebble Bridge

Glutes and back-body strength

8 repetitions

How to do it

Set-up

Lie on the mat with your head and shoulders down. Place both feet securely on Pebble, hip-width apart.

Movement

Press through both feet and lift your pelvis until your hips align with your trunk. Lower slowly to the mat.

Breath

Exhale to lift. Inhale at the top. Exhale to lower.

Focus

Keep your knees parallel. Finish the lift before your lower back arches.

Make it easier

Practise with both feet on the mat first.

03Intermediate

Bird Dog with Knee Tuck

Balance and trunk control

6–8 repetitions each side

How to do it

Set-up

Place both hands and knees on Pebble only if they fit securely. Establish a steady base before lifting a limb.

Movement

Reach one arm forward and the opposite bent leg back. Draw elbow and knee towards one another, then lengthen again. Change sides.

Breath

Inhale to reach. Exhale to draw in.

Focus

Keep your pelvis square. Reach forward rather than lifting the leg high.

Make it easier

Use hands and knees on the mat. Progress one limb at a time.

04Intermediate

Bent-Knee Kickback

Hip extension and stability

8 repetitions each side

How to do it

Set-up

Place your hands on the mat and support your knees on Pebble. Keep your shoulders over your hands.

Movement

Keep one knee bent as you lift that thigh behind you. Return the knee to its starting position without shifting your trunk. Change sides.

Breath

Exhale to lift. Inhale to return.

Focus

Keep the lift small enough that your lower back and pelvis stay still.

Make it easier

Place both knees on the mat and practise a smaller leg lift.

Abdominal control

Keep the breath moving as the challenge grows.

05Intermediate

Hundred Preparation

Abdominal endurance and breath

3–5 breath cycles to begin

How to do it

Set-up

Lie lengthways on Pebble with your pelvis and trunk supported. Curl your head and shoulders up and lift your legs to tabletop.

Movement

Reach your arms beside your body and make small, steady pumps. Keep the legs bent initially. Extend them only while your trunk stays controlled.

Breath

Inhale for 5 pumps. Exhale for 5 pumps. Keep breathing without strain.

Focus

Maintain a gentle curl without pulling your chin to your chest.

Make it easier

Lie on the mat with calves supported on Pebble. Rest your head when needed.

06Advanced

Double Leg Stretch

Abdominal control with long levers

6–8 repetitions

How to do it

Set-up

Lie lengthways on Pebble in a controlled abdominal curl. Bring both knees towards your chest, with hands resting on your shins.

Movement

Reach your arms and legs away only as far as you can keep your trunk steady. Circle the arms around and draw the knees back in.

Breath

Inhale to reach. Exhale to return.

Focus

Keep your chest gently curled. Do not copy an overhead reach that makes your back arch.

Make it easier

Keep your arms forward and extend one leg at a time, or practise on the mat.

07Intermediate

Toe Reach

Abdominal control and reach

6–8 repetitions

How to do it

Set-up

Lie lengthways on Pebble with your pelvis and trunk supported. Bring your legs towards vertical, softening your knees as needed.

Movement

Reach your hands towards your shins or toes as you lift into a small abdominal curl. Lower the curl with control. Keep the legs steady.

Breath

Exhale to reach. Inhale to lower.

Focus

Reach from your ribs without throwing your arms or pulling your neck.

Make it easier

Practise on the mat with your feet down and reach towards your knees.

08Intermediate

Criss Cross

Trunk rotation and abdominal strength

8 repetitions each side

How to do it

Set-up

Lie lengthways on Pebble with your legs in tabletop. Support your head lightly with your hands and lift into a small curl.

Movement

Rotate your ribs towards one bent knee as the other leg reaches away. Return through centre and change sides.

Breath

Exhale to rotate. Inhale through centre.

Focus

Turn your ribs rather than pulling with your elbow. Keep both sides of your pelvis steady.

Make it easier

Keep both knees bent, or practise on the mat with one foot grounded.

Back & shoulders

Find length through the whole body.

09Intermediate

Swimming

Back-body endurance and coordination

2 rounds of 15–20 seconds

How to do it

Set-up

Lie face down along Pebble with your pelvis and trunk supported. Reach your arms forward and legs back.

Movement

Lift one arm and the opposite leg slightly. Alternate sides with small controlled reaches, keeping your neck long.

Breath

Breathe continuously. Try inhaling for 4 switches and exhaling for 4.

Focus

Think length before height. Keep your gaze towards the mat.

Make it easier

Keep hands on the mat and alternate only the legs, or practise low reaches on the mat.

10Intermediate

Swan Preparation

Upper-back extension

6–8 repetitions

How to do it

Set-up

Lie face down along Pebble with your pelvis supported. Bend your elbows and place your hands near the sides of the box.

Movement

Lengthen your chest forward and lift it a little. Use light hand support as needed. Lower with control and keep the legs quiet.

Breath

Inhale to lengthen and lift. Exhale to lower.

Focus

Keep the movement comfortable through your back and your shoulders away from your ears.

Make it easier

Practise a small chest lift lying face down on the mat.

11Intermediate

Forearm Plank

Whole-body stability

2 holds of 15–20 seconds

How to do it

Set-up

Place both forearms securely on Pebble, elbows under shoulders. Step one foot back at a time.

Movement

Hold a long line through your head, trunk and heels. Keep both feet down for the base version. Lower your knees to finish.

Breath

Breathe steadily into the sides and back of your ribs.

Focus

Keep your pelvis level and your head in line with your spine.

Make it easier

Keep both knees on the mat and shorten the hold.

12Intermediate

Incline Plank

Shoulder and trunk stability

2 holds of 15–20 seconds

How to do it

Set-up

Place both palms securely on Pebble beneath your shoulders. Step your feet back to a comfortable distance.

Movement

Hold your body in one long line with both feet grounded. Step in or lower your knees before you lose alignment.

Breath

Breathe continuously throughout the hold.

Focus

Press the surface away gently. Keep your chest supported between your shoulders.

Make it easier

Keep your knees on the mat, or hold for 5–10 seconds.

Balance & progression

Progress only while you can stay in control.

13Advanced

Single-Leg Bridge

Glute strength and pelvic control

6–8 repetitions each side

How to do it

Set-up

Begin in a bridge with both feet on Pebble. Keep your head and shoulders resting on the mat.

Movement

Transfer weight into one foot. Lift the other leg only while your pelvis stays level. Return the foot, lower, then repeat. Change sides.

Breath

Exhale to lift the free leg. Inhale to replace the foot. Exhale to lower.

Focus

Maintain height through both hips. Start with a bent free knee.

Make it easier

Keep both feet on Pebble and use the two-foot bridge.

14Advanced

Teaser Preparation

Balance and abdominal control

4–6 controlled repetitions

How to do it

Set-up

Sit securely on Pebble with knees bent and feet on the mat. Lengthen your spine and reach your arms forward.

Movement

Lean back a little, then float one foot and the other into a balanced position. Extend your legs only if you remain steady. Return feet to the mat.

Breath

Exhale to gather your centre. Inhale while balanced. Exhale to lower your feet.

Focus

Balance behind your sitting bones without collapsing through your lower back.

Make it easier

Keep one or both feet on the mat. Practise the balance on the mat first.

15Advanced

Side Plank

Lateral trunk and shoulder strength

2 holds of 10–15 seconds each side

How to do it

Set-up

Rest one forearm securely on Pebble, with your elbow beneath your shoulder. Extend your legs sideways and stagger your feet for support.

Movement

Lift your hips into a long side line. Hold with the upper arm towards the ceiling. Lower with control before changing sides.

Breath

Exhale to lift. Breathe steadily while holding. Exhale to lower.

Focus

Press through the supporting forearm and avoid sinking into the shoulder.

Make it easier

Keep your lower knee on the mat and reduce the hold.

16Intermediate

Kneeling Side Bend

Side-body length and control

6–8 repetitions each side

How to do it

Set-up

Kneel beside Pebble in a comfortable supported position. Rest the nearer forearm securely on top.

Movement

Reach your free arm up and over towards Pebble. Return upright without collapsing onto the supporting forearm. Change sides.

Breath

Inhale to reach tall. Exhale to bend. Inhale to return.

Focus

Let the ribs open gently while your pelvis stays steady.

Make it easier

Use a folded mat under your knees, or choose seated Mermaid.

Ready-made flows.

Two sessions to follow. Tap a movement to see how it works.

10minutes

An introductory practice using the easier options.

2 min

Mat warm-up
4 easy breaths, then 6 slow Cat–Cow.

2 min

Mermaid
6 slow repetitions each side.

2 min

Bridge
8 controlled repetitions. Feet on the mat if needed.

2 min

Kneeling incline plank
3 holds of 10 seconds, knees down.

2 min

Rest and reset
Breathe quietly. Let the shoulders soften.

Each block includes set-up, transitions and rest.

20minutes

For a practised mover. Base versions throughout.

3 min

Warm-up + Mermaid
6 Cat–Cow, then 6 Mermaid bends per side.

4 min

Bridge + Bird Dog
8 bridges, then 6 Bird Dog each side.

4 min

Hundred + Toe Reach
3–5 breath cycles, then 6–8 Toe Reaches.

4 min

Swimming + Swan
2 × 15-second rounds, then 6 Swan.

5 min

Plank + recovery
2 × 15-second planks. Finish with Mermaid.

Stop each set before control fades.

Before you begin.

A stable base

Place Pebble on its broad base on a firm, flat, non-slip surface. Keep the mat and all contact surfaces dry. Stop if Pebble slides or tips.

A comfortable practice

Warm up on the mat. Use a small, controlled range and breathe continuously. Stop for pain, dizziness or loss of control.

Your starting level

Foundation means fewer coordination demands, not suitability for everyone. Learn the mat version first. Seek instructor guidance for elevated balance and advanced variations.

Product suitability

Follow the current Pebble use and load guidance. Before practising positions that place your full body on the box, confirm that your product is suitable for that use.

Images are AI-restyled from filmed demonstrations. Repetitions are suggested practice doses.

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