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Hannah Cole

Hannah Cole is a registered yoga teacher who writes about spinal health, joint-friendly movement, and yoga for aging bodies. She's happiest explaining why a pose works, not just how.

Hannah Cole

By Hannah Cole

Easy Boat Pose (Nāvāsana (easy variation)) — by Hannah Cole
Body, Mobility & Posture Easy Boat Pose (Nāvāsana (easy variation))
Easy Boat Pose (Nāvāsana variation) builds core and hip-flexor strength in a beginner-friendly seated balance, using bent knees for accessib...
Hannah ColeJuly 3, 20264 min read
Dove Pose from Diamond Pose (Kapotāsana (from Vajrāsana)) — by Hannah Cole
Body, Mobility & Posture Dove Pose from Diamond Pose (Kapotāsana (from Vajrāsana))
A deep kneeling backbend from Vajrāsana, Kapotāsana stretches the hip flexors, opens the chest, and builds spinal extension strength. Advanc...
Hannah ColeJuly 3, 20264 min read
Dancing Shiva Pose with Right Foot on Left Knee (Naṭarājāsana (right foot on left knee)) — by Hannah Cole
Body, Mobility & Posture Dancing Shiva Pose with Right Foot on Left Knee (Naṭarājāsana (right foot on left knee))
A standing balance placing the right foot on the left knee to build hip mobility, single-leg strength, and focused stability in your practic...
Hannah ColeJuly 3, 20264 min read
Crane Pose with Half-Bent Legs Up (Bakāsana (half-bent legs up)) — by Hannah Cole
Body, Mobility & Posture Crane Pose with Half-Bent Legs Up (Bakāsana (half-bent legs up))
Crane Pose with Half-Bent Legs Up holds the legs at mid-bend in Bakāsana, demanding active hip-flexor control and deep core strength. Advanc...
Hannah ColeJuly 3, 20264 min read
Crane Pose with Right Leg Up (Bakāsana (right leg extended)) — by Hannah Cole
Body, Mobility & Posture Crane Pose with Right Leg Up (Bakāsana (right leg extended))
Crane Pose with Right Leg Up (Bakāsana with right leg extended) challenges your arm balance by extending the right leg straight back while t...
Hannah ColeJuly 3, 20264 min read
Dancing Shiva Pose with Left Foot on Right Knee (Naṭarājāsana (left foot on right knee)) — by Hannah Cole
Body, Mobility & Posture Dancing Shiva Pose with Left Foot on Right Knee (Naṭarājāsana (left foot on right knee))
Dancing Shiva Pose with Left Foot on Right Knee places the left foot against the inner surface of the right leg, just above the knee, transf...
Hannah ColeJuly 3, 20264 min read
Crane Pose with Both Legs Up (Bakāsana (both legs extended up)) — by Hannah Cole
Body, Mobility & Posture Crane Pose with Both Legs Up (Bakāsana (both legs extended up))
Bakāsana with both legs extended up takes Crane Pose to its peak: straight legs, compressed core, full load on the hands.
Hannah ColeJuly 3, 20264 min read
Crane Pose with Head on the Mat (Bakāsana (head on mat)) — by Hannah Cole
Body, Mobility & Posture Crane Pose with Head on the Mat (Bakāsana (head on mat))
Crane Pose with Head on the Mat uses the forehead as a third contact point to develop arm-balance strength and the shoulder engagement neede...
Hannah ColeJuly 3, 20265 min read
Cow Face Pose with Right Hand Up Grab (Gomukhāsana (right hand up, clasp)) — by Hannah Cole
Body, Mobility & Posture Cow Face Pose with Right Hand Up Grab (Gomukhāsana (right hand up, clasp))
A seated hip and shoulder bind — right arm over, left arm under — that deeply stretches the hip rotators and both shoulders simultaneously.
Hannah ColeJuly 3, 20265 min read
Chair Pose on Toes with Knees Together (Utkaṭāsana (on toes, knees together)) — by Hannah Cole
Body, Mobility & Posture Chair Pose on Toes with Knees Together (Utkaṭāsana (on toes, knees together))
A fierce standing balance: classic Chair Pose lifted onto the toes with knees pressed together, demanding ankle strength, adductor control,...
Hannah ColeJuly 3, 20264 min read