One-eyed twisted eagle for brain health, balance and deep core strength

Much of our brain health depends on the quality of our food, exercise, social interaction, and the way we move our bodies. One area that is often overlooked in modern life is the need to create movements that stimulate both sides of the brain at the same time.

We tend to live very linear lives. Walking forward, looking at screens, repeating the same patterns, and this does not always encourage the brain to create new connections.

The sequence I am sharing in this video is something I developed from an adapted version of the traditional yoga pose The Eagle, combined with my interest in the work of neurosurgeon Wilder Penfield, who mapped the brain’s sensory cortex.

His work showed that certain parts of the body have a much larger representation in the brain than others. The hands, feet, lips, face and genitals all have a much greater sensory presence than areas like the back or thighs. This means that when we include movement, touch and awareness in these areas, we can stimulate the brain more effectively and encourage new neural pathways to form.

That is why this sequence includes actions for the hands, the feet, the face and the head, all combined with balancing movements. The result is a short, accessible practice that can help improve brain health, balance and coordination, while also strengthening the deep core muscles.

Why brain health and balance matter as we get older

Many people begin to worry about their brain health as they age. Concerns about memory, dementia, or losing balance become more common, and it can feel as if these things are inevitable. But the brain is incredibly adaptable, and we can support it by giving it the right kind of stimulation.

Movements that cross the midline of the body, challenge balance, or involve different senses at the same time encourage the two hemispheres of the brain to communicate more effectively. This is one of the reasons why practices like yoga, Tai Chi and Qigong are so beneficial. They are not just stretching the body, they are training the brain.

The sequence in this video is designed to do exactly that. It is short, repeatable, and accessible, so you can come back to it regularly.

I hope you enjoy it.

Building the sequence, starting with support

The practice begins with the support of a wall. This makes it accessible for everyone, even if your balance is not what it used to be. Standing with the pelvis and shoulder blades against the wall, but keeping the head free, helps you find alignment without tension.

From there, we start by rotating the ankle, then the knee, then the hip while standing on one leg. These small joint rotations prepare the body and gently wake up the deep stabilising muscles that help us balance. Doing this slowly allows the brain to map what is happening in the joints, which is just as important as the movement itself.

Once the joints are warm, the arms cross and the hands come together in front of the face, with the side of the hand resting on the third eye. This position already begins to challenge the brain, because the arms are crossed and the body is balancing.

Then comes the twist, the turn of the head, and the covering of one eye.

When one eye is covered, the brain has to work harder to maintain balance and orientation. The visual system is one of the main ways we keep steady, so when you reduce that input, the body must rely more on the inner ear, the muscles, and the nervous system.

This is why the pose can feel surprisingly challenging, even though the movement itself is simple.

At the same time, we add movements of the face and tongue; blowing out the cheeks, circling the tongue inside the mouth, and changing the focus of the eyes. These actions stimulate areas of the brain that have a large sensory representation, helping to build new connections across the brain hemispheres.

It may feel a bit unusual at first, but that is exactly the point. When we do something unfamiliar, the brain wakes up.

Once the sequence feels comfortable with support, it can be done away from the wall. This increases the challenge and engages the deep core muscles more strongly. You may notice wobbling, and that is perfectly fine. The wobble means your body is working and your brain is learning.

Each side is repeated, opening the joints first, then crossing the arms, turning, covering the eye, and finally moving into the eagle-like lift and release. The sequence finishes with a forward bend to let the spine release and the nervous system settle, followed by a moment of stillness to notice how you feel.

That pause at the end is important. It gives the brain time to register the change.

A short practice with big benefits

This is not a long routine, but that is what makes it useful.

Because it is short, you can repeat it regularly. And it is the repetition that creates the real benefit. Each time you do it, you are strengthening the communication between the two sides of the brain, improving balance, and supporting the deep core muscles that keep you upright and stable.

You do not need to do it perfectly. You just need to do it often enough for the body to recognise the pattern.

You can watch the full video here: https://youtu.be/YTc5hhMohUw?si=GHwgi55cQWI8FxBV and follow the movement step by step.

If you find it helpful, you might like to share it with a friend, or come along to one of my online classes where we explore these kinds of movements in more detail.

I also run retreats where we combine movement, diet and the Jigsaw Method to help restore balance in the body and mind.

And as always, I would love to hear how you get on. Your feedback and experiences help shape what I share next.