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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

Garland Pose (Mālāsana) — by Hannah Cole
Body, Mobility & Posture Garland Pose (Mālāsana)
Garland Pose (Mālāsana) is a deep squat that opens the hips, stretches the groin, and mobilizes the ankles — accessible for beginners with s...
Hannah ColeJuly 3, 20264 min read
Fish Out of Hero Pose (Matsyāsana (from Vīrāsana)) — by Hannah Cole
Body, Mobility & Posture Fish Out of Hero Pose (Matsyāsana (from Vīrāsana))
A reclined backbend from Hero Pose that arches the spine, lifts the chest, and deeply stretches the front body. Intermediate level.
Hannah ColeJuly 3, 20265 min read
Forward Bend with Hands Against Back (Uttānāsana (hands on back)) — by Hannah Cole
Body, Mobility & Posture Forward Bend with Hands Against Back (Uttānāsana (hands on back))
A beginner standing forward fold with palms on the sacrum — teaches proper hip-hinge mechanics and stretches the hamstrings and lower back.
Hannah ColeJuly 3, 20264 min read
Easy Crow Pose (Bakāsana (easy variation)) — by Hannah Cole
Body, Mobility & Posture Easy Crow Pose (Bakāsana (easy variation))
Easy Crow Pose (Bakāsana variation) is the most accessible arm balance in yoga — knees resting low on the upper arms near the elbows, spine...
Hannah ColeJuly 3, 20264 min read
Cow Face Pose (Right Leg and Left Arm Up) (Gomukhāsana (right leg, left arm up)) — by Hannah Cole
Body, Mobility & Posture Cow Face Pose (Right Leg and Left Arm Up) (Gomukhāsana (right leg, left arm up))
Cow Face Pose (right leg, left arm up) stacks the knees for a deep hip stretch while binding opposite arms behind the back to open both shou...
Hannah ColeJuly 3, 20265 min read
Wide-Legged Forward Bend with Feet Grab (Prasārita Pādottānāsana (feet grab)) — by Hannah Cole
Body, Mobility & Posture Wide-Legged Forward Bend with Feet Grab (Prasārita Pādottānāsana (feet grab))
Wide-Legged Forward Bend with Feet Grab (Prasārita Pādottānāsana) stretches the hamstrings and inner groins deeply while lengthening the spi...
Hannah ColeJuly 3, 20265 min read
Tree Pose with Hands in Namaste Extended Forward (Left Support) (Vṛkṣāsana (namaste forward, left support)) — by Hannah Cole
Body, Mobility & Posture Tree Pose with Hands in Namaste Extended Forward (Left Support) (Vṛkṣāsana (namaste forward, left support))
Tree Pose on the left leg with palms pressed in namaste and arms extended forward — an intermediate balance that sharpens single-leg stabili...
Hannah ColeJuly 3, 20265 min read
Warrior Pose on Half-Bent Left Leg (Vīrabhadrāsana I (half-bent left leg)) — by Hannah Cole
Body, Mobility & Posture Warrior Pose on Half-Bent Left Leg (Vīrabhadrāsana I (half-bent left leg))
Warrior I with the left leg forward — builds quad and glute strength, stretches the right hip flexor, and trains equal power on both sides.
Hannah ColeJuly 3, 20264 min read
Rotated Warrior Pose on Left Foot (Parivrtta Vīrabhadrāsana (left support)) — by Hannah Cole
Body, Mobility & Posture Rotated Warrior Pose on Left Foot (Parivrtta Vīrabhadrāsana (left support))
A standing twist with the left foot forward: Rotated Warrior Pose combines a strong lunge base with full spinal rotation to build strength a...
Hannah ColeJuly 3, 20265 min read
Right Half Bound Lotus Intense Stretch Pose (Ardha Baddha Padmottānāsana (right side)) — by Hannah Cole
Body, Mobility & Posture Right Half Bound Lotus Intense Stretch Pose (Ardha Baddha Padmottānāsana (right side))
Standing forward fold with the right foot in half lotus and the right arm bound behind the back — an advanced balance and hip-opening challe...
Hannah ColeJuly 3, 20265 min read