Bo Yoga - 3 Weeks to Better Balance

The Bo Yoga system helps you feel stronger, safer and more confident with better balance in only three weeks, guaranteed
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  • Lectures 27
  • Length 2.5 hours
  • Skill Level Beginner Level
  • Languages English
  • Includes Lifetime access
    30 day money back guarantee!
    Available on iOS and Android
    Certificate of Completion
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About This Course

Published 6/2016 English

Course Description

Learn simple and effective exercises to improve your balance in a step by step system perfect for anyone over 40.

Improve your balance safely and easily with Bo Yoga's comprehensive three week program.

This course includes:

  • Bo Yoga Balance Assessment
  • Three Week Training Curriculum
  • Daily Better Balance Exercise Videos
  • Beginners Exercise Guide
  • Bonus Videos and Bo Yoga Book
  • 3 Week Exercise Tracking Sheet

Imagine being stronger, quicker and more graceful than you have felt for years.

When you are young, balance is an automatic reflex and you can quickly recover from a trip or stand up after a fall.  However, studies show that balance naturally begins to decline after age 40 and one in three people aged 65 will suffer a fall.  

Your balance is regulated by 5 Factors:

  1. Vision
  2. Reflexes
  3. Muscle Mass and Strength
  4. Proprioception (The ability to feel the body in space)
  5. Inner Ear

Changes linked to growing older or sedentary lifestyles affect all of these areas:

  1. Weaker eyesight
  2. Slower reflexes
  3. Weak and stiff muscles and joints
  4. Poor circulation (leads to lack of physical sensation)
  5. Vertigo / Dizziness (due to deposits or crystals in inner ear)

As you get older you may exercise less, gain weight, and start to feel less confident in your body and your balance.

However, the good news is that with a proper exercise and mindfulness program, almost anyone can improve their balance.

Bo Yoga blends the best of yoga, tai chi and mindful movement into a comprehensive system that includes the support of a Bo Yoga Staff; a unique prop which assists with leverage, balance and stability.

Nate Guadagni, the founder of Bo Yoga, brings over a decade of experience into this program and will lead you through daily exercises that are fun, challenging and effective.

Content and Overview

  • Bo Yoga Balance Assessment will allow you to check your balance measurably and precisely before, during and at the end of your course..  A special formula is included which shows the percent of improvement from week to week and from the beginning to the end of the course.
  • Three Week Training Curriculum includes step-by-step instructions for each day of the week and shows you how to select the right Bo Yoga Staff for your practice space and your height.
  • Daily Better Balance Exercise Videos will give you the strong ankles, knees, hips and core that you need for good balance.  You also will learn how to balance with your eyes closed which helps reduce visual dependency and improve your proprioception and reflexes.  Classes always end with meditation and visualization to help you relax and recharge after the workout.  You will end each class feeling energized and refreshed.
  • Beginners Exercise Guide gives you the confidence to know that you are doing the exercises properly and safely and you can also use it for quick and easy future reference.
  • Bonus Videos and Bo Yoga Book Understanding the underlying health and wellness principles of Bo Yoga will be important to get the most from this course and to apply it to your life.
  • 3 Week Exercise Tracking Sheet Print out the exercise tracking sheet to keep you on track!  You will be able to see your progress and know exactly what is coming next.  Complete with a weekly calendar, you can schedule your training for your course easily.

Imagine walking, hiking, dancing, climbing and playing with renewed confidence in the power and stability of your own body.

Join me for the next three weeks, and I will show you how!

What are the requirements?

  • Your own Bo Yoga Staff - Free shipping included with the course.
  • A small space to practice in - enough room to move comfortably.
  • Shoes with good traction.
  • A yoga mat is optional if you don't have good shoes.

What am I going to get from this course?

  • Measurably improve your balance, core strength and stability.
  • Feel safe and secure knowing that you won't trip or fall unexpectedly.
  • Walk, hike, dance, play and explore with confidence in your body and your balance.

Who is the target audience?

  • Anyone who wants to improve their balance.
  • Anyone over 40 years old.
  • Anyone who has suffered an unexpected fall.
  • Not for those looking for a high intensity workout.

What you get with this course?

Not for you? No problem.
30 day money back guarantee.

Forever yours.
Lifetime access.

Learn on the go.
Desktop, iOS and Android.

Get rewarded.
Certificate of completion.


Section 1: Before you start

Hello and thank you for joining us in the 3 Weeks to Better Balance Course.

You have made a wise decision and I will make sure that you experience greater mindfulness and less stress by the end of the course.

All you have to do is simply follow the sequence of exercise videos and content in the order that it is presented.

1.  You will need to order your own bo yoga staff in order to take this course.

You can place an order on

Choose a 4 foot bo staff if you have a very small area to exercise in, and a 5 foot bo staff if you have a regular size area, about 10 or 15 feet on each side.  If you are over 6 feet tall, you should order the 6 foot bo staff.

Please do not use a broom stick or some other staff besides the ones that we recommend.  It must have proper traction on the tips to keep you safe, as well as have sufficient padding and flexibility.  We have tested dozens of types of bo staffs and the ones that we offer on our website are the best for our exercise system. The bo yoga staff will be your best friend to help you improve your balance. The stability that it provides will allow you achieve challenging postures without danger of injury yet not overcompensate for your own balance like a ballet bar.

2. Set up an area to practice

You will need about 10 - 15 feet on each side of you for a good practice area, but if you are determined, you can make it work with an even smaller area.

You should have good traction.  Use either a yoga mat, sticky socks or shoes*.

*Note : Shoes will make a large difference in your balance.  If you are very insecure with your balance, go through the course using shoes.  If you feel less worried about your balance or if you want more of a challenge, try the course without shoes on.

The floor also plays a role in your balance.  You will generally have better balance on a hard surface than a soft one, and so if you want more support, choose a hard floor, if you want more of a challenge, try it on a carpet or rug.


The course is only guaranteed to improve your balance if you complete the curriculum in three weeks.  If you take six months to complete the course, there can be no guarantee that you will improve your balance.

The Course is set up with 15 practice sessions over a 3 week period.

5 Sessions for the First Week

5 Sessions for the Second Week

5 Sessions for the Thirst Week.

It is recommended that you practice Mon - Fri and either take a break on the weekend or if you feel good, repeat a class.  You can use the weekend to make up for any missed classes during the week.  If you skip a Wed, you can make up for it on Sat.

Note : If you skip more than 3 days in a row, you need to start the course again from the beginning.

You cannot miss 5 days and then "catch up" by taking 5 classes in one day.  This will not help you improve your balance, and it is not good for your body.

If you miss more than 3 days of practice in a row, just start the course over and re-print the Balance Assessment.

4. Take the Balance Assessment Four Times

The only way to know if you have improved your balance is to take the Weekly Balance Assessment four times.

1. Before you start the course

2. At the end of the first week (Day 5)

3. At the end of the second week (Day 12)

4. At the end of the third week (Day 19)

Instructions are included on the form, and you will be able to calculate your exact percentage of improvement from week to week, and from the beginning to the end of the course!  

Isn't that cool!  

You will be able to say EXACTLY how much your balance improved, from 22% to 64.5%... who knows how much your balance will improve!

5. Print out the 3 Weeks to Better Balance Tracking Sheet

This will help you keep track of your classes and schedule exactly when you will do the training.  It comes complete with a weekly calendar for you to use and the full curriculum.

Now, it's time to start seeing yourself as a person with excellent balance.

Imagine yourself walking confidently outdoors, uphills and down stairs.  Imagine dancing, hiking, and playing with children without the worry of losing your balance.  

This is all possible and this course is designed to help you regain the confidence in your body and to experience the joy of moving with grace and ease.

The system is set up step by step and all you have to do is show up.

I’ll see you soon!



The Bo Yoga Staff is a stable and flexible prop which is used while stretching to improve alignment, leverage and stability and is also used as a balancing tool for lower body exercises making Bo Yoga safer, easier and more effective than traditional methods.

You may order from three Bo Yoga Staff size options:

4 Foot / 5 Foot / 6 Foot

Watch the Video for full instructions and then go to to order your Bo Yoga Staff today.

Udemy Members can apply for FREE SHIPPING for their Bo Yoga Staff on the website.

When you sign up for the Course, you will receive a Free Shipping Code that you can use when you order your Bo Yoga Staff. 

Thank you.


Please print out this Balance Assessment Tracking Sheet.

You will use this for the entire course.

Taking the weekly balance assessments is critical to be able to measure your progress and improvement for this course, and there will be no way to measure the success of the course without it.

You may measure your balance with or without shoes on, but make sure that you keep it consistent.  If you measure your balance one week with shoes and one week without shoes, your assessment will not be accurate.

Also, make sure that you use the same area for each assessment.  Do not practice one day on hardwood and another day on carpet, it will also make your assessment inaccurate.

Please make sure to keep track and ask any questions if you don't understand it.



This is your first Balance Assessment.

Make sure to take about 15 minutes to complete it fully.

You should go through the assessment 3 times and then average the total to get the most accurate measurement.

Please ask if you have any questions.

Section 2: Week 1 Training Curriculum

This is your first class!

Make sure you have your Bo Yoga Staff, a clear area to practice and most importantly, the determination to finish the 3 weeks and regain the grace, strength and ease of movement that you can expect after the course is finished.

Here are some of Bo Yoga's Maxims to remember when you practice:

1. Enjoy the Journey

2. Patience and Persistence

3. Don't Compare, Don't Compete

4. Do Your Best, But Don't Over-Do it.

5. Accept, Respect and Love Yourself

See you soon!


Day 2 Instructions:

Please follow the Week 1 Video : Better Balance Basics


Day 3 Instructions:

Please follow the Week 1 Video : Better Balance Basics


Day 4 Instructions:

Please follow the Week 1 Video : Better Balance Basics


Day 5 Instructions:

- Please follow the Week 1 Video : Better Balance Basics

- Take the Balance Assessment

- Calculate the percent of change from the beginning of the course and now - Please share with me!

- Check out the bonus Exercise Guide and Video for the weekend!


If you have questions about how to do the Bo Yoga Balance Assessment,

Refer to Lecture 3 : How to measure your balance.  Balance Assessment Instructions.

Also make sure that you have printed out the Balance Assessment Form to keep track of your progress. 


Now that you have finished your first week of training, enjoy your weekend!

Please download the Bo Yoga Basics Exercise Guide so that you can review the exercises that you practiced, as well as find new ones that are not covered in this course.

The pictures and descriptions will give you instructions for proper training and help you find more energy, balance and mindfulness.


Bo Yoga Infinity Spins are a fun way to open the major joints in your upper body; wrists, elbows and shoulders.  

It will help lubricate the joints, gently strengthen them and also help you improve your  coordination, flexibility and range of motion helping you pick up and carry things easier, reach and stretch without pain.

For more free videos of Bo Yoga Exercises check out our Youtube Channel:

Section 3: Week 2 Training Curriculum

This week of training will be a little more challenging than Week 1.

Now you are more familiar with the exercises, and you may even want to challenge yourself further by closing your eyes for some of the exercises, holding them longer or doing more repetitions.

Make sure to do your best, but don't over do it!

This week will be very important for you to keep the momentum going to the end of the course - make sure to schedule time for your training everyday and you will reach your goal!

Day 1 Instructions:

Follow Week 2 Video


Day 2 Instructions:

Please follow the Week 2 Video : Better Balance Foundations


Day 3 Instructions:

Please follow the Week 2 Video : Better Balance Foundations


Day 4 Instructions:

Please follow the Week 2 Video : Better Balance Foundations


Day 5 Instructions:

- Please follow the Week 2 Video : Better Balance Foundations

- Complete your Week 2 Balance Assessment and compare the improvement from last week.

- Check out the bonus video for this weekend : Vortex

It's a great way to open the shoulders, back and neck.  Because we are mainly focused on your balance for this course, we are not including many upper body exercises, so be sure to check this out!


If you have questions about how to do the Bo Yoga Balance Assessment,

Refer to Lecture 3 : How to measure your balance.  Balance Assessment Instructions.

Also make sure that you have printed out the Balance Assessment Form to keep track of your progress. 


The Bo Yoga Vortex is a deep shoulder stretch which will help open your back, neck, shoulders, elbows and wrists.  

If you have trouble with this exercise, try to bend the elbows and don't rush!

The stability that the Bo Yoga Staff provides as well as the flexibility and padding will make this stretch possible.  

For more free videos of Bo Yoga Exercises check out our Youtube Channel:

Section 4: Week 3 Training Curriculum

It's the final stretch! (no pun intended)

You are almost there, and by now I'm sure that you are feeling and noticing some changes.

Make a strong committment to finish the course and you will be able to receive the full benefit of the program.

This week the training will be a little different, and a little more challenging.  I hope that you are ready to create rock solid legs and renewed confidence in your body and balance!

Day 1 Instructions:

  • Please follow the Week 3 Video : Better Balance For Life


Day 2 Instructions:

  • Please follow the Week 3 Video : Better Balance For Life


Day 3 Instructions:

  • Please follow the Week 3 Video : Better Balance For Life


Day 4 Instructions:

  • Please follow the Week 3 Video : Better Balance For Life


Day 5 Instructions:

  • Please follow the Week 3 Video : Better Balance For Life
  • Complete the final Balance Assessment
  • Calculate the change in your balance from the beginning of the course to now, and please share it with me!
  • Check out the 3rd Bonus Video : Heart Opening for Better Posture
  • Receive your Graduation Gift!

And make sure that you write a review about your experience with us, and we want to hear any feedback or improvements that we can make to the course.

Thank you for staying with me through these 3 weeks!  I hope that you have receive everything and more than you were expecting and I look forward to seeing you in future courses!

Keep these exercises up at least 3 times per week to maintain your balance and if you feel like you need a tune up every few months or every year, please repeat the course again.

Thank you very much!



If you have questions about how to do the Bo Yoga Balance Assessment,

Refer to Lecture 3 : How to measure your balance.  Balance Assessment Instructions.

Also make sure that you have printed out the Balance Assessment Form to keep track of your progress. 

Calculate your percentage of improvement using the formula included on your Balance Assessment Form.

Section 5: Course Completion

Most people have poor posture; a rounded and tight upper back and partially collapsed chest cavity, leading to shallow breathing and possible spine problems.  

The Heart Opener exercise can help to improve your posture and make your breathing deeper by using the leverage of the Bo Yoga Staff to stretch the chest, decompress the spine and strengthen the muscles around the lungs.

Make sure that you don't feel dizzy or out of breath when you practice this.  Make sure to use a proper bo staff, not a broomstick!


The book that you are about to read will change your life. 

Each chapter will walk you through Bo Yoga's Seven Essential Values for an Energetic Nature (S.E.V.E.N.), which are 

  1. Attitude
  2. Breathing
  3. Hydration
  4. Exercise
  5. Stress Relief
  6. Diet 
  7. Relationships

You will learn how to improve each area of your life and the Bo Yoga Beginners Exercise Guide will show you how to create a regular mind/body wellness practice. 

The Bo Yoga practice blends the best of yoga, tai chi and dance into a comprehensive system that is easy to learn and fun to practice. The revolutionary tool of Bo Yoga is the bo staff; a stable and flexible prop which assists with balance, leverage and range of motion making Bo Yoga safer, easier and more effective than traditional training methods. 

The common benefits of Bo Yoga are improved flexibility, balance, strength, more energy and less pain. It is especially good for chronic joint issues like arthritis and carpal tunnel and is adaptable for people of all ages, body types and levels of flexibility. 

Dr. Harsha Mehta of Northbrook, IL says, "I have been an avid yoga practitioner for the past 15 years and have been practicing yoga for the past nine years. Until recently, I had been suffering constant pain from my hip bursitis which I attempted to treat through 18 therapeutic sessions, months of acupuncture, and finally a Cortisone injection, all to no avail! I began to practice Bo Yoga several months ago and this changed my physical situation in many beautiful ways. I AM COMPLETELY FREE OF PAIN! I also have greater flexibility in my joints, spine, and disc spaces and I am able to move my body in a way I could never have imagined was possible. I highly recommend Bo Yoga to every person who wants to have a physically strong and energetic body, a pain free existence, and personal growth." 

There is no doubt that if you follow the practices and principles of Bo Yoga sincerely, you will find more than enough energy to do the things you want in your life. Not only that, you will find relief from the aches and pains that steal your time and energy, and keep you from becoming the person you want to be. 

Don't spend another day envious of other people's bodies, energy or lifestyle. Begin your journey today to the body, the energy and life of your dreams and look back on this moment as the turning point when you decided to change. 

You do not need any prior experience or even any interest in yoga, tai chi or dance to benefit tremendously from the Bo Yoga system.  

If you are ready for more energy, less pain and a better quality of life, read this book today, and find out how.

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Instructor Biography

Nate Guadagni, Founder of Bo Yoga

Nate Guadagni is a yoga, meditation and martial arts instructor and wellness coach. He is the founder of Bo Yoga® a holistic fitness program which combines elements of yoga, tai chi and mindfulness using a bo staff as a unique prop. 

He is the author of the bestselling book; Bo Yoga® : Taking Yoga Further, A Revolutionary Tool Opens Your Body to More Energy, Flexibility and Balance. 

He also produced; Bo Yoga® Basics, a full length DVD and Udemy Online Courses.

He leads national workshops and wellness retreats as well as many popular online classes. He has managed successful yoga centers in Portland, Chicago and Washington DC and currently teaches in Eugene, OR.

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