Studio Services

At BALANCE BY DESIGN Studio, we are here to help you achieve your individual health goals, using safe and correct techniques. And as you become stronger and more autonomous, we will continuously adjust your own tailor-made programs to suit your increasing progress

  • Well programmed rehabilitation exercises
  • Individual postural analysis
  • Functional anatomy
  • Breathing practices
  • Original movement Pilates and Gyrotonic repertoire
  • Swiss/Chi Balls/Magic Circles/Thera-Band and Therapeutic Roller Repertoire
  • Meditation, stress and fatigue management
  • Food Coaching
  • Regular guest teacher workshops and trainings
  • Short and Long Wellness Retreats

Benefits of the PILATES Method

  • Toned core muscles and flattened abdominals
  • Improved posture
  • A stronger more flexible spinal unit
  • Prevention of Injury
  • Relief from neck and lower back discomfort
  • Reduced stress and tension
  • Increased women’s and men’s health
  • Increased mind body awareness
  • Improved functional movement in everyday activities


Hatha yoga will work your physical body but in a highly sensitive way.

During a Hatha yoga class you will become more aware of yourself on every level including your bodily sensations, thoughts and emotions.

Yoga helps you cultivate somatic intelligence reconnecting mind and body as a whole, tuning into yourself in this way allows you to work at a level that is just right for you. It is a practice that also frees up the teacher within, allowing the most positive qualities of your mind to guide you.

Hatha Yoga is a great challenging and nourishing workout.


In a Yin class, our focus is on your breath where you will experience deep release as you work through the areas of the body that habitually holds tension and stress.

Yin is not necessarily an easy class. Long holds with props, can bring up a huge amount of emotional resistance, as well as physical challenge as the body is stretched in new ways and to deeper levels. A Yin practice allows for many muscles to soften while exposing the joints to gentle pressure. The idea is the longer the body is still, the more Chi moves through the deeper tissues (the bones and the ligaments).  This practice can be very healing and an excellent antidote to modern life, therefore a good practice to enhance a calm mind. Great for any yogi either beginner to advanced.


The GYROTONIC® Method encourages the movement of ones body to move like nature intended. Utilising wooden handmade apparatus, the equipment was designed around the human body, to help naturally open the body through the spines natural spinal motions: arch, curl, twist, spiral, bend, wave and circle.

  • Brings suppleness back to the spine and whole body
  • Builds core strength, balance and agility
  • Increased flexibility and coordination with 3 dimensional exercises
  • Complements physical therapy and injury rehabilitation work
  • Counteracts ‘computer backs’ – improves posture, opens up chest and shoulders and alleviates neck tension
  • Decreases stress – Focusing on your breath and rhythmic, flowing movements switches on the distress mechanisms in your body
  • Rejuvenates the body – as an exercise regime that makes you feel like you have had a full body massage


Buteyko breathing helps people enhance the way they do their exercises. It is a breathing method, which focuses on the rhythm and rate of breathing, aiming to slow down the breathing rate and regulate the rhythm.
According to the Russian medical doctor, Konstantin Buteyko, people with asthma and other related diseases hyperventilate (over-breathe) and release too much carbon dioxide from the body. A low level of carbon dioxide in the blood is called hypocapnia, which can be caused by hyperventilation. Hyperventilation is excessively fast and deep breathing. To compensate, he postulated, their bodies have developed corrective mechanisms to limit the release of carbon dioxide, like the tightening of the bronchial (airway) muscles and the production of lots of mucus in the airways, which are well known as asthma symptoms. The breathing technique that Buteyko developed is said to correct the hyperventilation and subsequent decreased level of carbon dioxide.
Buteyko breathing encourages breathing through the nose, rather than the mouth. The thinking is that mouth breathing may dry the airways, making people more sensitive and prone to increased mucus production.

Mindfulness Practices

What is Mindfulness Meditation?

Meditation is exploring. It’s not a fixed destination. Our head doesn’t become vacuumed free of thought, utterly un-distracted. It’s a special place where each and every moment is momentous. When we meditate we venture into the workings of our minds, our sensations, our emotions (love this, hate that, crave this, loathe that etc. etc.) and thoughts.

Mindfulness Meditation asks us to suspend judgment and unleash our natural curiosity about the workings of the mind, approaching our experience with warmth and kindness, to ourselves and to others.

Among its’ theorized benefits are: self-control, objectivity, affect tolerance, enhanced flexibility, equanimity, improved concentration, mental clarity, emotional intelligence and the ability to relate to others and one’s self with kindness, acceptance and compassion.
Whenever we bring awareness to what we are directly experiencing via our senses, or to our state of mind via our thoughts and emotions, we’re being Mindful. And there’s growing research showing that when we train our brain to be Mindful, we are actually re-modeling the physical structure of our brain. 

Mindfulness is the basic human ability to be fully present, aware of where we are and what we’re doing, and not overly be reactive or overwhelmed by what’s going on around us. While Mindfulness is something we all naturally possess, it’s more readily available to us when we practice on a daily basis.
The goal of Mindfulness is to wake up to the inner workings of our mental, emotional, and physical processes.

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Bookings essential – Please note all sessions have a 24 hour cancellation policy

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Balance By Design

Balance By Design - Mittagong Studio
6/2 Bowral Rd
NSW 2575