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Yoga teacher Cheryl McColgan recommends tree pose, eagle pose and warrior three as single-leg exercises that can train balance and stability. She suggests progressing from tree to the more challenging poses, focusing on a fixed point and using a wall or chair for support when needed.
Yoga teacher Cheryl McColgan recommends tree pose, eagle pose and warrior three as exercises to help train balance and stability. In a Fit&Well report, she says the poses work on one leg at a time, building strength and muscular endurance while challenging the body’s awareness of its position.
McColgan, founder of Heal, Nourish, Grow, says yoga trains proprioception—the body’s ability to sense its movement and position—and that this can support balance. She points in particular to poses that require balancing on one leg, which engage muscles around the ankle, knee and hip.
Her suggested progression begins with tree pose, followed by eagle pose and then warrior three. For more ideas, see yoga poses you can do anytime. Each pose is held for three to 10 breaths before switching sides, according to the instructions in the report. The source does not present this sequence as a clinical program or specify how often to practice it.
For tree pose, shift weight onto one foot and place the other foot against the standing ankle, calf or inner thigh, avoiding pressure on the knee; a wall can provide extra stability. Eagle pose involves bending both knees and crossing one thigh over the other; the crossed foot may remain on the floor if wrapping it around the calf is not manageable. In warrior three, hinge forward at the hips while extending the other leg behind. The report advises keeping the standing knee slightly bent.
A Scalable Way to Practise Balance
Balance is relevant to everyday movement, and the report offers a graded set of options rather than treating all three poses as equally accessible. Tree pose provides a starting point, while eagle and warrior three add different challenges to standing on one leg. Readers can adapt the positions instead of attempting the fullest version immediately.
McColgan recommends fixing the eyes on one point to help maintain stability and holding a wall or chair for support. She also suggests practising a simple one-leg stand while brushing the teeth. These are practical modifications offered by the instructor, not evidence that the poses prevent falls or produce a particular health outcome.
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How the Three Poses Progress
The recommendations appear in a Fit&Well article about yoga and balance. The source attributes the advice to McColgan’s teaching experience and describes proprioception, strength and muscular endurance as reasons the poses may help train stability. It does not cite a new study or report a trial comparing these three poses with other exercises.
The sequence moves from a standing pose with several foot-placement choices to more complex positions. In tree pose, the lifted foot can rest at the ankle, calf or inner thigh. In eagle pose, the toes can stay on the floor rather than wrapping behind the standing calf. Warrior three asks the practitioner to hinge the torso forward while lifting the other leg, with arm placement adjusted to ability.
“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
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Evidence and Individual Fit
The supplied report does not provide study results, measured improvements or a comparison showing that these are the best poses among all balance exercises. That wording comes from the article’s framing; the material supports reporting them as McColgan’s recommendations, not as a proven ranking. It also gives no schedule for practice or estimate of how quickly a person might notice change.
The report does not discuss individual medical conditions, injury history or circumstances that could affect whether a pose is appropriate. Its guidance includes support options, but it does not give a full safety assessment or explain how readers should respond to pain or dizziness. People uncertain about whether a movement is suitable for them may wish to consult a qualified health professional or yoga instructor.
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Starting With Supported Practice
The report offers a practical starting point rather than a follow-up milestone: begin with tree pose, use a steady gaze, and keep a wall or chair nearby if needed. Practitioners can try eagle pose and warrior three as they become comfortable with the earlier position, using the described modifications rather than forcing a full pose.
No further research, scheduled update or outcome data is identified in the source material. Readers should treat the guidance as an instructor’s exercise suggestions, not as a guarantee of improved balance or a substitute for individualized advice.
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Key Questions
Which three poses does Cheryl McColgan recommend?
She recommends tree pose, eagle pose and warrior three, describing them as single-leg poses that challenge balance and stability.
Which pose should a beginner try first?
McColgan suggests starting with tree pose, then progressing to eagle pose and warrior three. The report also describes options such as keeping a hand on a wall or chair.
How long should each pose be held?
The instructions in the report say to hold each pose for three to 10 breaths, then switch sides. The source does not specify how many sessions to do each week.
How can someone make the poses easier?
McColgan recommends using a wall or chair for support and focusing the eyes on one point. In eagle pose, the lifted foot can stay on the floor if wrapping it around the calf is difficult; tree pose also allows different foot placements away from the knee.
Does the report prove these are the best exercises for balance?
No. It reports McColgan’s recommendations but does not provide comparative research or measured outcomes establishing that these poses outperform other balance exercises.
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