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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

Upward Plank Pose with Right Leg Up (Pūrvottānāsana (right leg up)) — by Hannah Cole
Body, Mobility & Posture Upward Plank Pose with Right Leg Up (Pūrvottānāsana (right leg up))
Upward Plank Pose with Right Leg Up (Pūrvottānāsana) builds on the classic straight-leg backbend by raising the right leg, stretching the ri...
Hannah ColeJuly 3, 20265 min read
Upward Table Pose (Catūpādāsana) — by Hannah Cole
Body, Mobility & Posture Upward Table Pose (Catūpādāsana)
Upward Table Pose (Catūpādāsana) lifts the hips into a tabletop from the floor, opening the chest and strengthening the glutes, shoulders, a...
Hannah ColeJuly 3, 20264 min read
Upward Lotus Pose (Ūrdhva Padmāsana) — by Hannah Cole
Body, Mobility & Posture Upward Lotus Pose (Ūrdhva Padmāsana)
Upward Lotus Pose balances Padmāsana atop a Shoulderstand, combining hip mobility and inversion strength in one advanced peak shape.
Hannah ColeJuly 3, 20265 min read
Upward Plank Pose with Left Leg Up (Pūrvottānāsana (left leg up)) — by Hannah Cole
Body, Mobility & Posture Upward Plank Pose with Left Leg Up (Pūrvottānāsana (left leg up))
Upward Plank with Left Leg Up challenges shoulder strength, pelvic stability, and posterior-chain endurance in one integrated backbend.
Hannah ColeJuly 3, 20264 min read
Upward Facing Intense Stretch (Ūrdhva Mukha Paścimottānāsana) — by Hannah Cole
Body, Mobility & Posture Upward Facing Intense Stretch (Ūrdhva Mukha Paścimottānāsana)
Ūrdhva Mukha Paścimottānāsana challenges you to balance on your sacrum while folding your entire trunk against vertically extended legs — a...
Hannah ColeJuly 3, 20265 min read
Unsupported Shoulderstand with Hands Behind Back (Nirālamba Sarvāṅgāsana (hands behind back)) — by Hannah Cole
Body, Mobility & Posture Unsupported Shoulderstand with Hands Behind Back (Nirālamba Sarvāṅgāsana (hands behind back))
Nirālamba Sarvāṅgāsana with hands behind back removes all hand support from Shoulderstand, demanding pure core and shoulder-girdle strength...
Hannah ColeJuly 3, 20265 min read
Upward Extended Feet Pose with Support (Ūrdhva Prasārita Pādāsana (with support)) — by Hannah Cole
Body, Mobility & Posture Upward Extended Feet Pose with Support (Ūrdhva Prasārita Pādāsana (with support))
A supported supine pose with both legs extended upward, stretching the hamstrings and calves while the elevated pelvis eases load on the low...
Hannah ColeJuly 3, 20264 min read
Unsupported Shoulderstand (Nirālamba Sarvāṅgāsana) — by Hannah Cole
Body, Mobility & Posture Unsupported Shoulderstand (Nirālamba Sarvāṅgāsana)
Nirālamba Sarvāṅgāsana drops both arm supports from classic Shoulderstand, demanding pure core and shoulder strength to hold a vertical line...
Hannah ColeJuly 3, 20264 min read
Upward Extended Feet Pose (Ūrdhva Prasārita Pādāsana) — by Hannah Cole
Body, Mobility & Posture Upward Extended Feet Pose (Ūrdhva Prasārita Pādāsana)
Ūrdhva Prasārita Pādāsana extends both legs straight up from a supine position, building core strength and stretching the hamstrings.
Hannah ColeJuly 3, 20264 min read
Upward Easy Bow Pose (Ūrdhva Dhanurāsana (easy variation)) — by Hannah Cole
Body, Mobility & Posture Upward Easy Bow Pose (Ūrdhva Dhanurāsana (easy variation))
Upward Easy Bow Pose builds spinal extension and chest opening with hands grounded — a key intermediate step toward the full wheel backbend.
Hannah ColeJuly 3, 20264 min read