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Yoga teacher Cheryl McColgan recommends tree pose, eagle pose and warrior three as single-leg exercises that can help train balance and stability. She advises beginners to start with tree pose, use a fixed gaze and hold a wall or chair for support when needed.
A Fit&Well report identifies tree pose, eagle pose and warrior three as three yoga poses that may help people practice balance and stability. Yoga teacher Cheryl McColgan, founder of Heal, Nourish, Grow, recommends progressing from the simpler tree pose toward the more demanding single-leg shapes, while using support when needed.
McColgan says yoga trains proprioception — the body’s ability to sense its position and movement — and can also build muscular strength and endurance. She points to poses that balance on one leg as a way to work muscles around the ankles, knees and hips. These are her recommendations, rather than evidence that the poses will improve balance for every person.
In tree pose, shift weight onto one foot and place the other foot at the ankle, calf or inner thigh. The foot should not press against the knee. Hands can rest in prayer position, reach overhead or hold a stable support. McColgan suggests holding the pose for three to 10 breaths, then switching sides.
For eagle pose, bend the knees slightly, balance on one foot and cross the other thigh over it. Wrapping the raised foot behind the standing calf is optional; the toes can remain on the floor. Cross the arms and bring the palms together if comfortable. In warrior three, hinge forward from the hips as the free leg extends behind. Keep a slight bend in the standing knee; the arms can be held by the torso, in prayer position or extended forward for a greater challenge. McColgan recommends three to 10 breaths on each side for both poses.
A Gradual Route to Single-Leg Balance
Balance practice matters in part because it gives people a way to work on control and stability as part of regular movement. The report frames such exercise as useful for maintaining physical capacity with age, but it does not provide research findings or quantify any effect. The three poses offer a sequence of options with different levels of challenge, rather than a guaranteed result.
Starting with tree pose can make the practice more approachable. Eagle pose adds a leg-crossing position, while warrior three asks the practitioner to hinge forward and hold the body on one leg. A reader can choose a variation that feels manageable and use a chair or wall, rather than treating the full expression of each pose as a requirement. That flexibility may help people practice without making balance itself an all-or-nothing test.
The advice also has limits: the report does not compare yoga with other balance exercises or describe outcomes from a clinical study. Its value for readers is practical guidance from a yoga teacher, not proof that these poses prevent falls, treat a condition or produce a particular improvement.
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How the Three Poses Progress
McColgan recommends moving from tree pose to eagle pose and then warrior three. The order reflects increasing coordination demands: tree pose lets the lifted foot rest at several heights, eagle introduces a crossed-leg stance, and warrior three extends the free leg behind the body while the torso tilts forward.
For all three, she advises choosing a fixed point for the eyes to make it easier to stay steady. She also recommends holding a wall or chair if extra support is useful. As an informal starting point for people who are not ready for the full poses, she suggests standing on one leg while brushing their teeth. That is a suggestion from the teacher, not a measured training program or a substitute for individualized instruction.
Pose descriptions and suggested holds in the report are brief. They do not address every variation, mobility limitation or health condition, so readers should adjust the shapes to their own ability rather than push through pain or unsteadiness.
“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, as quoted by Fit&Well
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Limits of the Available Guidance
The source does not give a publication date, cite a balance-training study, or report measured results from people doing these poses. It is therefore unclear how much improvement a person might experience, how often or for how long they should practice, or whether the poses have different effects from other exercises. McColgan’s recommendations should be understood as expert guidance reported by Fit&Well, not a guarantee of benefit.
The article also does not set out precautions for specific injuries, health conditions or a history of falls. Anyone who feels pain, marked instability or dizziness should stop and seek appropriate professional advice. People with health concerns may want to speak with a clinician or qualified yoga instructor before trying single-leg balance poses.
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Starting With Supported Practice
The report does not announce a formal program or a follow-up study. For readers trying the suggestions, the proposed next step is to begin with a supported version of tree pose, focus on a fixed point and hold a wall or chair as needed. If that feels steady and comfortable, they can consider eagle pose and then warrior three, keeping the standing knee slightly bent and switching sides.
How often to practice, how quickly to advance and what outcomes to expect are not specified. Progress should depend on comfort and control; people who need individualized guidance can consult a qualified instructor or health professional.
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Key Questions
Which yoga poses does the report recommend for balance?
Yoga teacher Cheryl McColgan recommends tree pose, eagle pose and warrior three, all of which involve balancing primarily on one leg.
Which pose should a beginner try first?
McColgan recommends starting with tree pose, then progressing to eagle pose and warrior three if those movements feel manageable. A wall or chair can provide support.
How long should each pose be held?
The report suggests holding each pose for three to 10 breaths before switching sides. It does not prescribe how many times to repeat the sequence or how often to practice.
How can someone make the poses easier?
Use a wall or chair for support, keep the gaze fixed on one point and choose simpler variations. In eagle pose, for example, the lifted foot can stay on the floor rather than wrapping behind the calf.
Do these poses guarantee better balance?
No. The source reports a yoga teacher’s recommendations but provides no study results or measured outcomes. The poses may offer a way to practice balance, but individual results are not established in the report.
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