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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

Extended Left Side Angle Pose (Utthita Pārśvakoṇāsana (left side)) — by Hannah Cole
Body, Mobility & Posture Extended Left Side Angle Pose (Utthita Pārśvakoṇāsana (left side))
Extended Left Side Angle Pose (Utthita Pārśvakoṇāsana) builds strength in the bent left leg while stretching the extended right leg's hip fl...
Hannah ColeJuly 3, 20265 min read
Easy Plow Pose (Halāsana (easy variation)) — by Hannah Cole
Body, Mobility & Posture Easy Plow Pose (Halāsana (easy variation))
Easy Plow Pose offers spinal length and a gentle inversion with the back supported by the hands — accessible for beginners, effective near t...
Hannah ColeJuly 3, 20264 min read
Standing Lord of Dance Pose with Right Foot Near the Head (Naṭarājāsana (right foot near head)) — by Hannah Cole
Body, Mobility & Posture Standing Lord of Dance Pose with Right Foot Near the Head (Naṭarājāsana (right foot near head))
An advanced standing backbend and balance: right foot drawn to the head, deep spinal extension, and single-leg stability all meet in Naṭarāj...
Hannah ColeJuly 3, 20264 min read
Seated Forward Bend (Paścimottānāsana) — by Hannah Cole
Body, Mobility & Posture Seated Forward Bend (Paścimottānāsana)
Seated Forward Bend (Paścimottānāsana) stretches the entire back of the body — hamstrings to spine — and is a cornerstone of nearly every yo...
Hannah ColeJuly 3, 20264 min read
Rotation Pose with Legs to the Right (Jāṭhara Parivartanāsana (right side)) — by Hannah Cole
Body, Mobility & Posture Rotation Pose with Legs to the Right (Jāṭhara Parivartanāsana (right side))
A supine spinal twist with both knees dropping right — beginner-friendly and ideal at the end of practice to rotate the spine and stretch th...
Hannah ColeJuly 3, 20264 min read
Revolved Triangle Pose with Right Arm Behind Left Foot (Parivrtta Trikoṇāsana (right arm to left foot)) — by Hannah Cole
Body, Mobility & Posture Revolved Triangle Pose with Right Arm Behind Left Foot (Parivrtta Trikoṇāsana (right arm to left foot))
A standing twist that pairs deep thoracic rotation with hamstring length — right hand outside the left foot, top arm reaching skyward.
Hannah ColeJuly 3, 20264 min read
Left Twist with Left Leg Bent (Ardha Matsyendrāsana (left side)) — by Hannah Cole
Body, Mobility & Posture Left Twist with Left Leg Bent (Ardha Matsyendrāsana (left side))
A seated spinal rotation with the left leg bent, Ardha Matsyendrāsana (left side) builds thoracic mobility and hip flexibility at an interme...
Hannah ColeJuly 3, 20264 min read
Knees, Chest and Chin Pose (Aṣṭāṅga Namaskāra) — by Hannah Cole
Body, Mobility & Posture Knees, Chest and Chin Pose (Aṣṭāṅga Namaskāra)
Knees, Chest and Chin Pose (Aṣṭāṅga Namaskāra) places eight body points on the mat, opening the chest and introducing gentle thoracic extens...
Hannah ColeJuly 3, 20264 min read
Intense Left Stretch with Hands Behind Back in Namaste (Pārśvottānāsana (left side, hands in namaste)) — by Hannah Cole
Body, Mobility & Posture Intense Left Stretch with Hands Behind Back in Namaste (Pārśvottānāsana (left side, hands in namaste))
A standing forward bend over the left leg with palms in reverse prayer behind the back — building hamstring length, hip stability, and shoul...
Hannah ColeJuly 3, 20264 min read
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))
Hero Pose with Hands on Thighs (Vīrāsana) is a beginner kneeling seat that stretches the quads and builds upright spinal posture for meditat...
Hannah ColeJuly 3, 20264 min read