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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

Hero Pose with Hands on Thighs (Vīrāsana (hands on thighs)) - by Hannah Cole
Body, Mobility & Posture Hero Pose with Hands on Thighs (Vīrāsana (hands on thighs))
Kneeling with shins flat and hands resting on thighs, Virasana (Hero Pose) stretches the quadriceps and trains an upright spine, making it a...
Hannah ColeDecember 5, 20254 min read
Cow Face Pose (Left Leg and Right Arm Up) (Gomukhāsana (left leg, right arm up)) - by Hannah Cole
Body, Mobility & Posture Cow Face Pose (Left Leg and Right Arm Up) (Gomukhāsana (left leg, right arm up))
Stacking the left knee directly over the right, Gomukhāsana pairs that lower-body alignment with the right arm clasping the left behind the...
Hannah ColeDecember 4, 20255 min read
Camel Pose with Palms Set Against Feet (Uṣṭrāsana (palms on feet)) - by Hannah Cole
Body, Mobility & Posture Camel Pose with Palms Set Against Feet (Uṣṭrāsana (palms on feet))
Camel Pose with Palms Set Against Feet is a kneeling backbend that opens the full front body - from thighs to chest - with both palms ground...
Hannah ColeDecember 3, 20254 min read
Half Cobra Pose (Ardha Bhujaṅgāsana) - by Hannah Cole
Body, Mobility & Posture Half Cobra Pose (Ardha Bhujaṅgāsana)
Half Cobra (Ardha Bhujaṅgāsana) is a gentle prone backbend with forearms grounded - ideal for beginners building spinal strength and thoraci...
Hannah ColeDecember 2, 20254 min read
Diamond Pose (Vajrāsana) - by Hannah Cole
Body, Mobility & Posture Diamond Pose (Vajrāsana)
Diamond Pose (Vajrāsana) is an upright kneeling seat that stretches the quads and ankles while building the spinal alignment needed for medi...
Hannah ColeDecember 2, 20254 min read
Bend to Left Leg with Rotation (Parivrtta Jānuśīrṣāsana (left leg)) - by Hannah Cole
Body, Mobility & Posture Bend to Left Leg with Rotation (Parivrtta Jānuśīrṣāsana (left leg))
Rotating the chest toward the ceiling while folding laterally over an extended left leg, Parivrtta Jānuśīrṣāsana (left leg) is a demanding i...
Hannah ColeNovember 30, 20255 min read
Bend to Left Leg (Jānuśīrṣāsana (left leg)) - by Hannah Cole
Body, Mobility & Posture Bend to Left Leg (Jānuśīrṣāsana (left leg))
Jānuśīrṣāsana (left leg) is a beginner seated forward bend that stretches the left hamstrings and lengthens the spine by folding over the ex...
Hannah ColeNovember 30, 20254 min read
Knee Press Both Legs (Apānāsana (both legs)) - by Hannah Cole
Body, Mobility & Posture Knee Press Both Legs (Apānāsana (both legs))
Apānāsana (both legs) draws both knees into the chest to lengthen the lumbar spine and mobilize the hips - a calming beginner pose for any p...
Hannah ColeNovember 28, 20254 min read
Ear Pressure Pose (Karṇapīḍāsana) - by Hannah Cole
Body, Mobility & Posture Ear Pressure Pose (Karṇapīḍāsana)
Ear Pressure Pose (Karṇapīḍāsana) folds bent knees beside the ears in a deep spinal flexion inversion, entered from Plow Pose.
Hannah ColeNovember 26, 20254 min read
Upward Bow Pose (Ūrdhva Dhanurāsana) - by Hannah Cole
Body, Mobility & Posture Upward Bow Pose (Ūrdhva Dhanurāsana)
Ūrdhva Dhanurāsana, or Upward Bow Pose, is an advanced backbend that opens the chest, hip flexors, and shoulders across the entire front bod...
Hannah ColeNovember 25, 20255 min read