The three best yoga poses to improve balance and stability
Upgrade your body’s ability to sense its own movements and position
Doing balance exercises is a great way to future-proof your body as you age.
And yoga is one of the best forms of movement to help improve stability and support balance, according to yoga teacher Cheryl McColgan.
“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,” says McColgan, founder of Heal, Nourish, Grow
“It works on both by improving muscular endurance and strength, especially when practicing poses that require balancing on one leg.”
To improve balance, McColgan recommends three yoga poses in particular: tree pose, eagle pose and warrior three pose.
“All three poses focus on single-leg work to strengthen the muscles around the ankle, knee and hip while developing proprioception,” she explains.
McColgan recommends beginners start with tree pose, and work their way to eagle and then warrior three.
For all balance poses, the teacher recommends fixing your eyes on a single point to help you stay stable. You can also hold onto a wall or chair for extra support.
“If you can’t do the full poses yet, try standing on one leg while you brush your teeth to start training your balance,” she also suggests.
Here’s how to do each pose.
1. Tree pose
Hold: 3-10 breaths
How to do it:
- Stand and shift your weight into your right foot.
- Place your left foot against your right ankle, calf or inner thigh, avoiding putting any pressure directly on the knee.
- If you can, bring your hands to prayer position or raise both arms overhead, or hold onto a wall or chair to aid balance.
- Hold for three to 10 breaths.
- Switch sides.
2. Eagle pose
Hold: 3-10 breaths
How to do it:
- Bend both knees slightly and shift your weight into the right foot.
- Cross your left thigh over your right leg and wrap your left foot behind your right calf. Your left toes can stay on the floor if wrapping your foot around the calf isn’t possible.
- Cross your arms in front of your body and try to bring your palms together.
- If comfortable, sit your hips back and bend your knees.
- Hold for three to 10 breaths.
- Switch sides.
3. Warrior three pose
Hold: 3-10 breaths
How to do it:
- Stand and shift your weight into your right leg.
- Hinge forward from your hips as you extend your left leg behind, while keeping your standing knee slightly bent.
- Bring your palms to prayer position or extend them behind, in line with your torso. For more of a challenge, extend your arms out in front.
- Hold for three to 10 breaths.
- Switch sides.
