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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 Bow Pose (Ūrdhva Dhanurāsana) — by Hannah Cole
Body, Mobility & Posture Upward Bow Pose (Ūrdhva Dhanurāsana)
Upward Bow Pose (Ūrdhva Dhanurāsana) is an advanced backbend that opens the entire front body — chest, hip flexors, and shoulders — while th...
Hannah ColeJuly 3, 20265 min read
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 ColeJuly 3, 20264 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 ColeJuly 3, 20265 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 ColeJuly 3, 20264 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 ColeJuly 3, 20264 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 ColeJuly 3, 20264 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 ColeJuly 3, 20263 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 ColeJuly 3, 20264 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 ColeJuly 3, 20265 min read
Crane Pose (Bakāsana) — by Hannah Cole
Body, Mobility & Posture Crane Pose (Bakāsana)
Crane Pose (Bakāsana) is a foundational arm balance in which you support your body on bent arms with knees resting on the upper arms.
Hannah ColeJuly 3, 20265 min read