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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

Tortoise Pose (Kūrmāsana) - by Hannah Cole
Body, Mobility & Posture Tortoise Pose (Kūrmāsana)
Kūrmāsana (Tortoise Pose) is an advanced seated forward fold that slides the arms under the thighs to stretch the hamstrings, groins, and po...
Hannah ColeNovember 24, 20254 min read
Advanced Extended Left Hand to Big Toe Pose (Utthita Hasta Pādāṅguṣṭhāsana (left, advanced)) - by Hannah Cole
Body, Mobility & Posture Advanced Extended Left Hand to Big Toe Pose (Utthita Hasta Pādāṅguṣṭhāsana (left, advanced))
Advanced Extended Left Hand to Big Toe Pose opens the left leg fully to the side in a demanding standing balance that builds hamstring lengt...
Hannah ColeNovember 23, 20255 min read
Half Boat Pose (Ardha Nāvāsana) - by Hannah Cole
Body, Mobility & Posture Half Boat Pose (Ardha Nāvāsana)
Half Boat Pose (Ardha Nāvāsana) builds deep core and hip-flexor strength in a low, sustained hover - a step below High Boat and a genuine te...
Hannah ColeNovember 23, 20254 min read
High Boat Pose (Pūrṇa Nāvāsana) - by Hannah Cole
Body, Mobility & Posture High Boat Pose (Pūrṇa Nāvāsana)
High Boat Pose (Pūrṇa Nāvāsana) balances you on your sitting bones in a V-shape, building core strength and hip-flexor endurance.
Hannah ColeNovember 22, 20254 min read
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 (left support)) - by Hannah Cole
Body, Mobility & Posture Warrior Pose on Left Foot (Vīrabhadrāsana III (left support))
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
Lord of the Dance Pose (Left) (Naṭarājāsana (left side)) - by Hannah Cole
Body, Mobility & Posture Lord of the Dance Pose (Left) (Naṭarājāsana (left side))
Lord of the Dance Pose (Left) is an advanced standing backbend balancing on the right foot while the left leg extends high behind you.
Hannah ColeNovember 16, 20254 min read