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Yoga teacher Cheryl McColgan recommends tree pose, eagle pose and warrior three to practise balance and stability through single-leg work. She advises beginners to start with tree pose, use a fixed gaze and hold a wall or chair when needed.
A report by Fit&Well outlines three yoga poses for practising balance and stability, based on recommendations from yoga teacher Cheryl McColgan: tree pose, eagle pose and warrior three. McColgan says the poses involve balancing on one leg and can work the muscles around the ankle, knee and hip while challenging the body’s sense of position.
McColgan, founder of Heal, Nourish, Grow, recommends that beginners start with tree pose and progress to eagle pose and then warrior three. The report describes each pose as a short balance practice: hold for three to 10 breaths, then repeat on the other side. The appropriate duration and difficulty can vary by person.
For tree pose, stand with your weight on one foot and place the other foot against the standing leg’s ankle, calf or inner thigh. Do not press the raised foot into the knee. Bring your hands together at your chest or raise them overhead if comfortable. A wall or chair can provide support.
For eagle pose, bend both knees slightly, balance on one foot and cross the other thigh over it. The raised foot can wrap behind the standing calf, or its toes can remain on the floor. Cross the arms in front and bring the palms together if possible. Warrior three adds a forward hinge: stand on one leg, tip forward from the hips and extend the other leg behind, keeping the standing knee slightly bent. The arms can remain by the torso, reach behind, or extend forward for a greater challenge.
How the Poses Challenge Balance
The sequence gives readers three options at different levels of challenge, rather than treating balance as a single skill. Tree pose offers ways to modify foot placement and use support; eagle pose adds a leg crossing and deeper bend; warrior three requires the torso and lifted leg to extend in opposing directions.
McColgan links the poses to proprioception—the body’s ability to sense its position and movement—and to muscular endurance and strength. The source reports her explanation, but does not provide clinical evidence or quantify how much these poses improve balance. Readers should understand them as practice suggestions, not a guarantee of preventing falls or a substitute for individual medical advice.
For someone who finds a full pose difficult, McColgan suggests standing on one leg while brushing their teeth as a simple starting exercise. The practical point is to begin with a manageable challenge and use support rather than forcing a position.
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A Gradual Single-Leg Practice
The Fit&Well report frames balance exercises as one way to support physical function with age and identifies yoga as a movement practice that can challenge stability. Its recommendations focus on single-leg poses, which require the standing leg and the rest of the body to make ongoing adjustments.
McColgan’s proposed order moves from tree pose to eagle pose and then warrior three. That progression is guidance from the yoga teacher, not a tested training programme in the material provided. The report does not specify how often to practise, how quickly to advance, or how long it may take to see a change.
Across all three poses, McColgan advises fixing the eyes on one point to help maintain steadiness. She also recommends holding a wall or chair when extra support is useful. These modifications keep the focus on controlled practice rather than completing the fullest version of each pose.
“One of my favorite things about yoga is that it trains proprioception—your body’s ability to sense its own movements and position—so it can definitely help with balance and stability.”
— Cheryl McColgan, yoga teacher and founder of Heal, Nourish, Grow, quoted by Fit&Well
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Limits of the Available Evidence
The source material gives practical advice from a yoga teacher, but does not cite a study testing these three poses or report measured outcomes. It does not establish how much or how quickly the poses change balance, whether the effects differ by age or health status, or whether this specific sequence reduces falls.
The report also does not provide tailored guidance for people with injuries, pain, mobility limitations or conditions that affect balance. Anyone unsure whether these movements are appropriate should seek guidance from a qualified health professional or yoga instructor. Stop if a pose causes pain or feels unsafe, and use a stable support rather than balancing near hazards.
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Starting With Supported Practice
Readers following McColgan’s advice can begin with tree pose beside a wall or chair, keep their gaze on a fixed point and hold for a comfortable number of breaths. They can repeat on the other side and consider the more complex poses only when they feel steady. The source sets out no formal schedule or promised results; progress should be guided by comfort and control.
Fit&Well’s report offers pose instructions, but no additional study, clinical assessment or follow-up findings are included in the supplied material. Any broader claims about long-term benefits would need evidence beyond the recommendations reported here.
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Key Questions
Which three poses does the report recommend?
Yoga teacher Cheryl McColgan recommends tree pose, eagle pose and warrior three as balance-focused poses involving single-leg work.
Which pose should a beginner try first?
McColgan advises beginners to start with tree pose, then progress to eagle pose and warrior three as they become comfortable. A wall or chair can offer support.
How long should each pose be held?
The instructions in the report suggest holding each pose for three to 10 breaths before switching sides. Choose a duration that feels controlled and safe.
How can I make the poses steadier?
McColgan recommends fixing your eyes on a single point. You can also hold a stable wall or chair, and use the suggested simpler foot or arm positions instead of forcing the full pose.
Does the report prove these poses prevent falls?
No. The supplied report relays a teacher’s recommendations and explanation, but does not cite evidence showing that this sequence prevents falls or produces a specific improvement in balance.
Source: rss
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