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Yoga teacher Cheryl McColgan recommends tree pose, eagle pose and warrior three as balance exercises that challenge single-leg control. She advises beginners to start with tree pose, use a fixed gaze and hold a wall or chair if needed; the report does not provide research testing the poses’ effects.
A Fit&Well report recommends tree pose, eagle pose and warrior three as yoga exercises for practicing balance and stability. Yoga teacher Cheryl McColgan says the poses challenge single-leg control and body awareness, while suggesting beginners start with tree pose and use a wall or chair for support when needed.
McColgan, founder of Heal, Nourish, Grow, says yoga can train proprioception: the body’s ability to sense its position and movement. She attributes potential balance benefits to work on muscular strength and endurance, particularly in poses that require standing on one leg. The source presents her recommendations, not results from a clinical trial.
For tree pose, shift weight onto one foot and place the other foot at the ankle, calf or inner thigh, avoiding pressure on the knee. Hands can rest in prayer position or reach overhead. Hold for three to 10 breaths, then switch sides. Beginners can keep a hand on a chair or wall.
In eagle pose, bend both knees slightly, balance on one foot and cross the other thigh over it; the raised foot may stay on the floor if wrapping it behind the calf is difficult. Cross the arms and bring the palms together if comfortable. For warrior three, hinge forward at the hips while extending the other leg behind. Keep the standing knee slightly bent, and position the arms in a way that feels manageable. McColgan recommends holding each pose for three to 10 breaths and practicing both sides.
How Single-Leg Poses Challenge Balance
The recommendations offer readers a short sequence that moves from a relatively accessible standing position toward poses requiring more coordination. Each involves weight-bearing on one leg, which asks the body to maintain posture while the other leg or the arms move. That makes the sequence relevant to people looking for structured balance practice, though the supplied report does not quantify how much it can improve stability or how quickly any changes might occur.
McColgan also offers ways to adjust the challenge rather than treating each pose as all-or-nothing: use a support, keep the toes down in eagle pose, or choose a simpler arm position. A fixed gaze on one point is another suggested aid. These options make the instructions more adaptable, but they do not replace individualized guidance where a person has pain, injury or concerns about falling.
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A Gradual Three-Pose Progression
The report frames balance exercises as a way to support physical function with age, then focuses on yoga as one possible form of movement. Its recommendation is attributed to one yoga teacher, rather than a comparison of exercise programs or a review of multiple studies. The source does not cite research findings, participant data or a formal assessment of the three poses.
McColgan suggests progressing from tree pose to eagle pose and then warrior three. That order reflects increasing demands on coordination and control in the instructions: tree pose can be done with the lifted foot low or with support, while eagle adds a leg cross and warrior three involves hinging forward as the other leg extends behind. The report also suggests practicing single-leg standing during an everyday activity, such as brushing teeth, as a starting point.
“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
What the Report Does Not Establish
The supplied report does not state when it was published or cite studies measuring the effects of these poses. It gives no estimate of how much balance or stability may change, how often someone should practice, or how long improvements might take. The description of the poses as beneficial is attributed to McColgan; it should not be read as a guarantee that every person will experience the same results.
The source also does not give tailored guidance for people with medical conditions, recent injuries or a history of falls. Its suggested holds and modifications are general instructions, not an individualized exercise plan. Readers who are uncertain whether a pose is suitable for them can ask a qualified health or movement professional.
How to Begin the Suggested Sequence
McColgan’s suggested next step is to start with tree pose, then try eagle pose and warrior three as balance and comfort allow. For each, she recommends fixing the eyes on one point and holding a wall or chair for extra support. The instructions call for three to 10 breaths per side; they do not prescribe a weekly schedule or a formal progression timeline.
The report provides no announced follow-up research or further milestones. Readers interested in the recommendation can use the listed modifications and pay attention to whether they can maintain control comfortably. Anyone needing advice for a particular health concern should consult a qualified professional before changing their exercise routine.
Key Questions
Which three poses does the report recommend?
Yoga teacher Cheryl McColgan recommends tree pose, eagle pose and warrior three for balance practice.
Which pose should a beginner try first?
McColgan suggests beginning with tree pose and progressing to eagle pose and then warrior three. A wall or chair can provide support.
How long should each pose be held?
The instructions recommend holding each pose for three to 10 breaths, then switching sides.
What if I cannot do the full pose?
The report suggests using a wall or chair, keeping the toes on the floor in eagle pose if needed, or practicing a simple one-leg stand. These are general options; they are not individualized medical advice.
Does the report prove these poses improve balance?
No. The report attributes the recommendations to McColgan but does not cite a study or provide measured outcomes. It does not establish how much improvement to expect.
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