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Hannah Cole

Hannah Cole writes the pose library - the guides that walk through each posture step by step - along with much of our mobility and posture coverage. Her rule for the column: every claim about what a pose does for the body has to trace back to a named source at the end of the piece, and where the research is thin, the piece says so.

Hannah Cole

By Hannah Cole

Standing Forward Bend (Uttānāsana) - by Hannah Cole
Body, Mobility & Posture Standing Forward Bend (Uttānāsana)
Uttānāsana folds the torso over straight legs to stretch the full back body. A foundational pose for beginners and a reset for all levels.
Hannah ColeNovember 21, 20254 min read
Cow Pose (Bitilāsana) - by Hannah Cole
Body, Mobility & Posture Cow Pose (Bitilāsana)
Cow Pose (Bitilāsana) is a beginner kneeling backbend that extends the spine, opens the chest, and warms the body in sync with the breath.
Hannah ColeNovember 20, 20253 min read
Bound Angle Pose (Baddha Koṇāsana) - by Hannah Cole
Body, Mobility & Posture Bound Angle Pose (Baddha Koṇāsana)
Baddha Koṇāsana brings the soles together to open the inner thighs and hips. A beginner-friendly seated pose that suits both active flows an...
Hannah ColeNovember 19, 20254 min read
Warrior Pose on Left Foot (Vīrabhadrāsana III) - by Hannah Cole
Body, Mobility & Posture Warrior Pose on Left Foot (Vīrabhadrāsana III)
Warrior III on the left foot builds single-leg stability, posterior-chain strength, and whole-body coordination as you balance on the left f...
Hannah ColeNovember 18, 20255 min read
Crane Pose (Bakāsana) - by Hannah Cole
Body, Mobility & Posture Crane Pose (Bakāsana)
Balancing your entire body on two bent arms, Crane Pose (Bakāsana) is a foundational arm balance where your knees rest on your upper arms fo...
Hannah ColeNovember 17, 20255 min read
Cobra Pose (Bhujaṅgāsana) - by Hannah Cole
Body, Mobility & Posture Cobra Pose (Bhujaṅgāsana)
Cobra Pose (Bhujaṅgāsana) is a beginner backbend that lifts the chest using spinal strength, stretching the front body and building back-mus...
Hannah ColeNovember 15, 20254 min read
Bow Pose (Dhanurāsana) - by Hannah Cole
Body, Mobility & Posture Bow Pose (Dhanurāsana)
Bow Pose (Dhanurāsana) shapes the body into a backbend arc, stretching the front body and strengthening the entire spine. Intermediate level...
Hannah ColeNovember 14, 20254 min read
Plank Pose (Phalakāsana) - by Hannah Cole
Body, Mobility & Posture Plank Pose (Phalakāsana)
Plank Pose (Phalakāsana) builds full-body isometric strength and shoulder stability. A beginner arm balance that anchors Sun Salutations and...
Hannah ColeNovember 13, 20254 min read
Four-Limbed Staff Pose (Catvāri Daṇḍāsana) - by Hannah Cole
Body, Mobility & Posture Four-Limbed Staff Pose (Catvāri Daṇḍāsana)
Four-Limbed Staff Pose (Catvāri Daṇḍāsana) builds full-body pressing strength and scapular stability - a cornerstone of every vinyasa flow.
Hannah ColeNovember 12, 20254 min read
Table Pose (Catuspadāsana) - by Hannah Cole
Body, Mobility & Posture Table Pose (Catuspadāsana)
Table Pose (Catuspadāsana) is the essential four-point kneeling shape that teaches neutral spine and shoulder stability for beginners.
Hannah ColeNovember 11, 20254 min read