15 Minutes x 15 Days Yoga Balance Challenge from Udemy

Do you struggle with your balance? Are you looking to take your yoga to the next level? Do you want to incorporate fun and challenging, bitesize yoga sessions into your day?

In this 15-day online yoga course, world-renowned yoga instructor, founder of Yoga 15, and athlete Abi Carver, teaches you the poses and sequences you need to improve your balance and body awareness skills.

In yoga, we train balance with one-legged standing poses, arm balances and advanced twists. We hold these postures for 2-3 breaths each and sequence them together into dynamic flows. In this course, you will learn them all, so that you too can be a Balancing Master.

The benefits of balance training:

Our daily lives are increasingly complex, and training balance can help in many ways beyond the physical. Studies have shown that balance training can lead to benefits for your brain as well.

Balance training strengthens networks in the brain that control mental efficiency, improving concentration, focus and alertness.
Enhances coordination, body control and agility by speeding up neuromuscular communication.
Improves the ability of the muscles to react quickly and precisely.
Improves the integration of sensorimotor control from visual, proprioceptive, vestibular, and motor inputs.
Demands full concentration and the dropping of extraneous thoughts, which quiets the mind.
Requires determination and perseverance, which builds mental resilience.

Advantages of training balance with yoga:

Yoga offers a variety of complex movements and poses to incorporate into your balance training.
In yoga, we practice static-hold as well as dynamic-flow balance sequences.
Practicing barefoot enhances the effectiveness of the mechanoreceptors in your feet. These mechanoreceptors pick up subtle sensations as your balance shifts, making your movements more accurate and precise.
In yoga, we practice drishti or ‘focused gaze’ in balance poses. Using the drishti, much like the breath, enhances concentration and focus.
Practicing balancing sequences increases your confidence to try more difficult poses and take on new challenges.

Testimonials

“Really like this course, I can feel how I ve improved on balance. It’s not my first with Abi and I love her lessons. Totally recommend it” Lucía Pérez De La Rubia

“Skill of the instructor, thought that went into ho to shoot the videos & the clarity of the narration are all superior to most other available yoga/Pilates courses” Murray Hofmeyr Craib

“This was my first yoga course and Abi made the experience so delightful that I enrolled at all the other courses she delivers. I always read the handouts carefully and find them very helpful.” Khadija Jafarova

"Me gusto mucho, empieza fácil y le va subiendo de intensidad, en general muy muy bueno. I like it so much, In the begin it was easy, but it continues growing in difficult." N Cárdenas

"Another amazing course by Abi. Having completed the other yoga courses in the series, the balance challenge is the most difficult. I'm seeing improvements in my strength and balance as I move through the course. I can't wait to go back and restart the course to continuously push my body. Highly recommend this to beginners. I like Abi's approach to teaching yoga, with simple names for the poses and emphasis on the muscles you're working on, no frills. Keep up with the excellent, excellent work Abi. " Adelyn

"This was my first yoga course and Abi made the experience so delightful that I enrolled at all the other courses she delivers. I always read the handouts carefully and find them very helpful. The instructions are very clear and the pace of the lessons are just right to feel challenged and at the same time enjoy the new movements and become stronger, more flexible, and more relaxed. I've recommended it to all my friends." Khadija Jafarova

What's inside

Learning objectives

Improve balance and proprioception (the sense of where your body is in space).
Increase your body control and accuracy of movement.
Enhance your coordination.
Increase your body awareness.
Strengthen your feet, ankles, knees, legs and hips.
Stabilize your core.

Improve your posture.
Reduce your risk of injury.
Build your determination and perseverance.
Enhance your focus and concentration.
Quiet and sharpen your mind.

Improve balance and proprioception (the sense of where your body is in space).
Increase your body control and accuracy of movement.
Enhance your coordination.
Increase your body awareness.
Strengthen your feet, ankles, knees, legs and hips.
Stabilize your core.
Improve your posture.
Reduce your risk of injury.
Build your determination and perseverance.
Enhance your focus and concentration.
Quiet and sharpen your mind.

Syllabus

Body Control

In this sequence we’ll start to challenge our stability with some basic balancing poses.

In this sequence we’ll build deep core stability in the abs, lower back, hips and pelvic floor to improve posture, minimise injury, alleviate back pain and enhance athletic performance.

This sequence is designed to train focus and body control.

In this sequence we’ll focus on enhancing the ability of the nervous system to communicate more efficiently with our muscles.

In this sequence, we’ll focus on symmetry and correct alignment to reduce injury and improve posture.

This sequence highlights the importance of consistent practice for developing higher level balancing skills.

The sequence is designed to teach focus and concentration.

In this sequence, we'll introduce some twists and rotations to put our bodies into positions that challenge our balance and proprioceptive ability.

In this sequence, we’ll focus on holding poses completely still and transitioning between postures with skill and precision.

In this sequence, we’ll focus on ankle, knee, hip and shoulder stability as a base to build muscular strength and increase natural range of motion.

In this sequence we’ll work on improving our balancing skills to reduce our risk of injury and improve our athletic performance.

In this sequence, we’ll focus on building strength in the under-developed stabiliser muscles.

This sequence of complex poses challenges and strengthens networks in the brain that are useful for thinking, focus and mental efficiency.

This sequence improves agility and teaches you to move with more speed and efficiency.

In this sequence, we challenge the balance skills that we have learnt throughout the series by moving through the poses with eyes closed.

Traffic lights

Read about what's good

what should give you pause

and possible dealbreakers

Offers a structured 15-day challenge, which can help learners build consistency and integrate balance training into their daily routine

Focuses on improving proprioception, which is essential for body awareness and control in various physical activities beyond yoga

Includes sequences designed to enhance mental focus and concentration, potentially benefiting learners in their daily lives

Emphasizes the importance of consistent practice for developing higher-level balancing skills, which may require dedication

Taught by Abi Carver, a world-renowned yoga instructor and founder of Yoga 15, which may indicate a high level of expertise

Reviews summary

15-day challenge for yoga balance

According to students, this course is a highly effective (positive) 15-day challenge designed to improve balance and strength (positive). Learners consistently praise the instructor, Abi Carver (positive), for her clear teaching (positive) and high-quality sessions (positive). The 15-minute daily format (positive) is highlighted as making the challenge easy to fit into a busy schedule (positive) and perfect for consistent practice (positive). While it starts easy (neutral), the course progressively increases in difficulty (neutral), which some learners found effective for pushing their limits. However, a few note it might be challenging for absolute beginners (warning) with no prior yoga experience. Overall, it's seen as an amazing course (positive) that delivers tangible results.

Course starts easy but gets progressively harder.

"In the begin it was easy, but it continues growing in difficult."

"Some parts were quite challenging, which is good..."

"...the balance challenge is the most difficult [of Abi's series]."

Instructor Abi Carver is highly praised by students.

"Abi's courses are always excellent."

"Abi made the experience so delightful..."

"I like Abi's approach to teaching yoga... no frills."

"courses by Abi... are consistently of a very high standard."

15-minute format fits easily into daily life.

"The short sessions make it easy to fit into a busy schedule."

"15 minutes is perfect for daily practice."

"The 15-minute format is great for consistency."

Helps enhance stability and muscular strength.

"This balance challenge is really helping me feel more stable and controlled in my movements."

"I'm seeing improvements in my strength and balance as I move through the course."

"I felt improvements in my stability."

"The focus on core strength and balance is useful..."

May be difficult for absolute beginners with no yoga.

"...might be tough for absolute beginners with no prior yoga experience."

"I found that while it started easy, it grew significantly more challenging over the days."

"Compared to other yoga courses I've taken, this one felt like the most difficult."

Activities

Be better prepared before your course. Deepen your understanding during and after it. Supplement your coursework and achieve mastery of the topics covered in 15 Minutes x 15 Days Yoga Balance Challenge with these activities:

Review Basic Yoga Poses

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Refresh your understanding of fundamental yoga poses to build a solid foundation for balance work.

Browse courses on Yoga Poses

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Find a beginner-friendly yoga video or guide.
Practice each pose for several breaths, focusing on alignment.
Pay attention to your body and modify poses as needed.

Review 'Light on Yoga'

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Deepen your understanding of yoga asanas and alignment principles to enhance your balance practice.

View Light on Life: The Yoga Journey to Wholeness,... on Amazon

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Select a few balance-related poses from the book.
Study the instructions and illustrations carefully.
Practice the poses, paying attention to alignment and breath.

Single Leg Balance Drills

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Improve your balance by practicing single-leg standing exercises regularly.

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Stand on one leg for 30 seconds, then switch legs.
Increase the duration as you improve.
Try closing your eyes to challenge your balance further.

Four other activities

Expand to see all activities and additional details

Show all seven activities

Create a Balance Journal

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Track your progress and reflect on your balance journey to enhance self-awareness and motivation.

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Record your daily balance practice, including poses and duration.
Note any challenges or improvements you experience.
Reflect on how balance training impacts your overall well-being.

Explore Advanced Balance Tutorials

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Learn advanced balance techniques and poses from experienced yoga instructors.

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Search for online tutorials on advanced balance poses.
Follow the instructions carefully and modify as needed.
Practice regularly to improve your balance skills.

Review 'Yoga Anatomy'

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Gain a deeper understanding of the anatomy involved in balance poses to improve alignment and prevent injuries.

View Yoga Anatomy 2nd Edition on Amazon

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Identify the muscles and bones involved in balance poses.
Study the illustrations and explanations in the book.
Apply this knowledge to your practice to improve alignment.

Design a Personal Balance Sequence

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Create a personalized yoga sequence that focuses on improving your balance and stability.

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Choose a variety of balance poses that challenge you.
Arrange the poses in a logical sequence.
Practice the sequence regularly and adjust as needed.

Career center

Learners who complete 15 Minutes x 15 Days Yoga Balance Challenge will develop knowledge and skills that may be useful to these careers:

Yoga Instructor

A yoga instructor guides students through various yoga poses and sequences, helping them improve their physical and mental well-being. This course, with its focus on balance and body awareness, is directly relevant to the work of a yoga instructor, who leads students through poses that challenge their balance and coordination. The course's emphasis on balance training and incorporating complex movements into yoga practice directly translates to skills needed to teach yoga safely and effectively. A yoga instructor should take this course to deepen their understanding of balance and enhance their teaching abilities. The sequences in this course can be incorporated into classes, helping clients achieve better focus, concentration, and mental resilience.

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Pilates Instructor

A Pilates instructor guides individuals or groups through exercises that focus on core strength, flexibility, and body control. The 15 Minutes x 15 Days Yoga Balance Challenge can be a valuable asset for a Pilates instructor, especially because the course focuses on increasing body control and accuracy of movement. This course also provides a framework for understanding how to improve balance and proprioception, which are essential for many Pilates exercises. The sequences in the course that build deep core stability in the abs, lower back, hips and pelvic floor directly contribute to posture, injury minimization and athletic performance. A Pilates instructor will benefit from this course by incorporating yoga-based balance training into their instruction.

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Personal Trainer

A personal trainer creates and implements exercise programs tailored to individual client needs and goals. The 15 Minutes x 15 Days Yoga Balance Challenge can be useful for a personal trainer. This course emphasizes balance training and body awareness, elements that enhance overall fitness and athletic performance, because it strengthens networks in the brain that control mental efficiency. A personal trainer can integrate the balance exercises and sequences from this course into client workout routines to improve coordination, agility, and reduce the risk of injury. Specifically, the course helps to improve the integration of sensorimotor control, which can maximize a program's effectiveness. A personal trainer who wishes to incorporate yoga into fitness programs may consider this course.

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Physical Therapist

A physical therapist helps patients recover from injuries and illnesses through exercise and rehabilitation programs. This course may be helpful for a physical therapist due to its focus on improving balance, proprioception, and body control. The course's emphasis on strengthening the feet, ankles, knees, legs, and hips aligns with common goals in physical therapy. The course is structured around ankle, knee, hip and shoulder stability as a base to build muscular strength and increase the natural range of motion. A physical therapist can use the knowledge gained from this course to design rehabilitation programs that improve patients' balance, stability, and overall physical function.

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Dance Instructor

A dance instructor teaches various dance styles and techniques to students of all ages and skill levels. This course may be useful for a dance instructor, as balance and body awareness are critical components of dance. The course's focus on improving coordination, agility, and precision of movement will help dance students develop body awareness and control, allowing them to execute complex dance steps with greater ease and confidence. The course emphasizes consistent practice for developing higher level balancing skills, which translates to confidence and improvements for dances. For dance instructors looking to enhance body awareness in their students, this course may be helpful.

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Occupational Therapist

An occupational therapist helps people with physical, developmental, or emotional challenges to improve their ability to perform daily tasks. The 15 Minutes x 15 Days Yoga Balance Challenge may benefit an occupational therapist, as balance and coordination are key to many daily activities. The course's emphasis on improving body awareness, motor skills, and concentration can translate into improved independence and quality of life for patients. The course focuses on symmetry and correct alignment to reduce injury and improve posture. This is valuable for occupational therapists who wish to maximize their understanding of the field. The mental resilience and determination developed in this course may also translate to an improved sense of self-efficacy in patients.

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Athletic Trainer

An athletic trainer prevents and treats injuries for athletes, ensuring their safety and optimal performance. The 15 Minutes x 15 Days Yoga Balance Challenge can be useful for the athletic trainer, as injury prevention relies on balance, stability, and body awareness. The course's emphasis on improving coordination, agility, and reaction time can help athletes perform at their best and reduce their risk of injury. The course focuses on consistent practice for developing higher level balancing skills. The athletic trainer who seeks to maximize performance and minimize injury may wish to consider the usefulness of this course.

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Massage Therapist

A massage therapist uses massage techniques to relieve pain, reduce stress, and promote relaxation. While not directly related to massage, this course may be helpful for a massage therapist, because understanding body mechanics and alignment can improve treatment outcomes. The course emphasizes symmetry and correct alignment to reduce injury and improve posture. The increased body awareness and concentration gained from the course may also enhance the therapist's ability to connect with clients and tailor treatments to their individual needs. By taking this course, the massage therapist can seek opportunities to maximize efficacy of treatment.

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Recreational Therapist

A recreational therapist uses recreational activities to improve the physical, emotional, and social well-being of individuals with disabilities or illnesses. This course may be helpful for a recreational therapist, as yoga and balance exercises can be incorporated into therapeutic activities. The course highlights the ability of the nervous system to communicate more efficiently with our muscles. The course improves agility and teaches you to move with more speed and efficiency. A recreational therapist will wish to use balance skills in their practice.

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Sports Coach

A sports coach trains athletes in a specific sport, helping them improve their skills, strategy, and performance. This course may be useful for a sports coach, as balance and coordination are crucial in many sports. The course focuses on consistency for developing higher level balancing skills. The course works on improving balancing skills to reduce the risk of injury and improve athletic performance. This may be useful for the sports coach who wishes to expand the scope of their practice.

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Ergonomist

An ergonomist designs workspaces and equipment to maximize efficiency and minimize the risk of injury. This course may be useful for an ergonomist, as understanding body mechanics and posture is essential for creating ergonomic solutions. This course highlights the importance of consistent practice for developing higher level balancing skills. The ergonomist can use the knowledge of stability to ensure their practice is optimized for the client population.

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Wellness Coach

A wellness coach guides clients in adopting healthy lifestyle habits to improve their overall well-being. This course may be useful for a wellness coach, as yoga and balance exercises can be valuable tools for promoting physical and mental health. The course highlights the importance of consistent practice for developing higher level balancing skills. A wellness coach will appreciate the focus on mental resilience.

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Life Coach

A life coach helps people identify their goals and develop strategies to achieve them. This course may be useful for a life coach, as the principles of balance, focus, and perseverance can be applied to various aspects of life. The course highlights the importance of consistent practice for developing higher level balancing skills. A life coach will appreciate the focus on mental resilience, as well.

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Dietitian

A dietitian provides guidance on nutrition and healthy eating habits. This course may be useful for a dietitian, as physical activity and body awareness are important components of a healthy lifestyle. The course highlights the importance of consistent practice for developing higher level balancing skills. The enhanced focus and concentration may also translate to better adherence to dietary plans, as well.

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Teacher

A teacher educates students in a specific subject area, fostering their intellectual and personal growth. Mindfulness can be used to improve patience and focus, and this course can help the teacher by promoting balance, body awareness and concentration. The course highlights the importance of consistent practice for developing higher level balancing skills. Consider that the mental resilience and determination developed in this course may also translate to an improved sense of self-efficacy.

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Reading list

We've selected two books that we think will supplement your learning. Use these to develop background knowledge, enrich your coursework, and gain a deeper understanding of the topics covered in 15 Minutes x 15 Days Yoga Balance Challenge.

Light on Life

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Comprehensive guide to yoga asanas and pranayama. It provides detailed instructions and illustrations for each pose, making it an excellent resource for understanding proper alignment and technique. While not specifically focused on balance, it provides the foundational knowledge necessary for safe and effective practice. It is commonly used as a textbook and reference by yoga practitioners of all levels.

Light on Life: The Yoga Journey to Wholeness, Inner...

Hardcover

Yoga Anatomy 2nd Edition

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Provides a detailed understanding of the muscles and skeletal system involved in yoga poses. Understanding the anatomy behind balance poses can help you improve your alignment and prevent injuries. It useful reference tool for yoga teachers and serious students. This book adds more depth to the course by providing a scientific understanding of how the body works in yoga.

Yoga Anatomy 2nd Edition

Paperback

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Yoga Anatomy 2nd Edition

Kindle Edition

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15 Minutes x 15 Days Yoga Balance Challenge

What's inside

Learning objectives

Syllabus

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Reviews summary

15-day challenge for yoga balance

Activities

Career center

Reading list

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