THE
YOGACISE BENCH
IVO18110
THE COMBINATION OF RELAXING YOGA
POSITIONS AND MUSCLE TONING
EXERCISES
HEALTH MARK, INC.
OVERVIEW DRAWING
10
PARTS LIST
YOUR YOGASIZE BENCH IS PRE-ASSEMBLED. THE ONLY
ADJUSTMENTS THAT ARE REQUIRED CONCERN THE
UNFOLDING AND LOCKING OF THE BENCH, AND THE
LENGTH ADJUSTMENTS TO THE TENSION CORDS
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WARRANTY
GAIAM and the manufacturer warrants to the original purchaser that this product is free
from defects in material and workmanship when used for it’s intended purpose, and under
the condition that it has been assembled and operated in accordance with the GAIAM
Owner’s Manual. GAIAM’s obligation under this warranty is limited to repairing or
replacing, free of charge, any parts which may prove to be defective under normal home
use. This warranty does not include any damage caused by improper operation, misuse,
or commercial application.
From date of purchase, the YOGACISE frame is warranted to
be free from defect for 90 days
PROOF OF PURCHASE IS REQUIRED. For customer service please
call 1-800-254-8464
To order replacement parts after 90 days, please contact
our customer service department:
Phone: 1-800-254-8464
Please have the following information ready:
Model #
Part #
Description of part
Date/Place of Purchase
Name/Address/Daytime Phone #
IMPORTANT
DO NOT RETURN THIS PRODUCT TO THE STORE!*
READ ALL INSTRUCTIONS CAREFULLY BEFORE
OPERATING THIS PRODUCT.
RETAIN THIS MANUAL FOR FUTURE REFERENCE
1
WARRANTY
Health Mark, Inc. and the manufacturer warrants to the original purchaser that this
product is free from defects in material and workmanship when used for it’s intended
purpose, and under the condition that it has been assembled and operated in accordance
with The Health Mark’s Owner’s Manual. Health Mark’s obligation under this warranty
is limited to repairing or replacing, free of charge, any parts which may prove to be
defective under normal home use. This warranty does not include any damage caused by
improper operation, misuse, or commercial application.
Please have the following information ready:
Model #
Part #
Description of part
Date/Place of Purchase
Name/Address/Daytime Phone #
IMPORTANT
DO NOT RETURN THIS PRODUCT TO THE STORE!*
READ ALL INSTRUCTIONS CAREFULLY BEFORE
OPERATING THIS PRODUCT.
RETAIN THIS MANUAL FOR FUTURE REFERENCE
GENERAL PRECAUTIONS
1. Always use this piece of equipment on a clear level and
carpeted surface.
2. Adult supervision is required whenever children are near
this product
3. Always exercise caution when using this piece of
equipment or any other to prevent injury
4. Inspect this product before each use
5. Read and adhere to all instructions before assembly and
during operation.
6. Perform the headstand movement with someone assisting
you for the first few times, limiting your inverted
positioning to 6 seconds or less, depending upon your
your level of tolerance.
7. Place your bench against a wall during use, for your
safety in the event of over rotation while inverting.
8. Maximum weight capacity 250 pounds.
9. Inverted position not recommended for those overweight
without consulting physician.
WARNING: Before beginning this or any other exercise
program, consult your physician who can assist you in
planning a program appropriate for your age and
physical condition. This is especially important for
persons with any existing health conditions, or those on
medications.
Perform light stretching prior to use, and gradually
increase your operation time.
2
3
SETUP
FOLD-UP AND STORAGE
TO ADJUST THE TENSION/LENGTH OF THE EXERCISE BANDS
FOR DIFFERENT FITNESS LEVELS OR EXERCISES:
1. DISASSEMBLE THE PLASTIC KNOT COVERS
2. SHORTEN THE BANDS TO THE DESIRED LENGTH
3. KNOT THE BANDS AT THE LOOP
4. ENSURE THAT BOTH BANDS ARE THE SAME LENGTH
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BASIC YOGA POSITIONS
REMOVE THE EXERCISE
RESISTANCE BANDS DURING
THESE MOVEMENTS
YOGA
HEADSTAND
PERFORM THIS MOVEMENT WITH ASSISTANCE
FOR THE FIRST FEW TIMES.
1. START WITH 6 SECONDS, OR LESS IF YOU
FEEL LIGHT HEADED
2. UPRIGHT YOURSELF AND ASSUME THE
SEATED POSTION FOR 30 SECONDS
3. ALTERNATE BETWEEN THE 2 POSITIONS
3 CYCLES
4. GRADUALLY INCREASE YOUR SESSION
TIME
PLACE YOGACISE BENCH AGAINST THE WALL
TO PROTECT YOURSELF IN THE EVENT OF OVER
ROTATION
SEATED
RELAXATION/MEDITATION
POSITION
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MUSCLE TONING EXERCISES
All Muscle Toning Exercises Should be Performed Using
Slow, Smooth Repetitions of8 to 12, for 4 Sets Each
BENCH PRESS
Use rear hook locations:
This exercise will focus primarily on the Pectoralis Major
muscles of the chest, but will have a secondary development
benefit to the Deltoid, Biceps, and Triceps muscles.
Key points:
1. Position yourself on the bench in such a way as to allow
your upper back to be supported on the seat portion of the
bench
2. Slowly press your palms to the ceiling
TRICEPS DIP
This exercise will focus primarily on the Triceps
muscles located on the back of the arms, but will
have a secondary development benefit to the
Shoulder and Deltoid muscles.
Key points:
1. Use slow controlled movements
2. Raise yourself to the highest point without
locking your elbows
3. Lower yourself to the lowest point without
resting on the floor
DEEP ANGLE PUSH-UP
This exercise will focus primarily on the Pectoralis
Major muscles of the chest, but will have a secondary
development benefit to the Shoulder, Deltoid, and Arm
muscles.
Key points:
1. Keep your body {head to heel} in a straight line
2. Raise and lower yourself in a slow controlled
manner
DOUBLE ARM CURL
Use rear hook locations:
This exercise will focus primarily on the muscle
on the front of the arm called the Biceps, but
will also have a secondary development benefit
to the Triceps, Wrist and Forearm muscles.
Key points:
1. Keep your elbows stationary at your
sides
2. Keep your back straight and do not
rock forward
FRONT SHOULDER RAISE
Use front hook locations:
This exercise will focus primarily on the
front head of the Deltoid muscles, but will
also have a secondary development benefit
to the Wrist and Forearm muscles.
Key points:
1. Keep back straight
2. Do not lock out elbow
3. Perform slow movements
4. Raise hand to chin level
CONCENTRATION CURL
Use front hook locations:
This exercise will isolate the Biceps muscle.
Key points:
1. Keep your elbow pinned and
stationary against the inside of your
thigh
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FOLDING AND STORAGE
SEE PAGE 4
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