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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

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 ColeJuly 3, 20264 min read
Cobra Pose (Bhujaṅgāsana) — by Hannah Cole
Body, Mobility & Posture Cobra Pose (Bhujaṅgāsana)
Cobra Pose (Bhujaṅgāsana) is a beginner backbend that lifts the chest using spinal strength, stretching the front body and building back-mus...
Hannah ColeJuly 3, 20264 min read
Bow Pose (Dhanurāsana) — by Hannah Cole
Body, Mobility & Posture Bow Pose (Dhanurāsana)
Bow Pose (Dhanurāsana) shapes the body into a backbend arc, stretching the front body and strengthening the entire spine. Intermediate level...
Hannah ColeJuly 3, 20264 min read
Plank Pose (Phalakāsana) — by Hannah Cole
Body, Mobility & Posture Plank Pose (Phalakāsana)
Plank Pose (Phalakāsana) builds full-body isometric strength and shoulder stability. A beginner arm balance that anchors Sun Salutations and...
Hannah ColeJuly 3, 20264 min read
Warrior Pose with Right Leg Bent (Vīrabhadrāsana I (right leg bent)) — by Hannah Cole
Body, Mobility & Posture Warrior Pose with Right Leg Bent (Vīrabhadrāsana I (right leg bent))
Warrior I (right leg bent) builds quad and glute strength while opening the back hip flexor. A key beginner standing pose for all sequences.
Hannah ColeJuly 3, 20264 min read
Four-Limbed Staff Pose (Catvāri Daṇḍāsana) — by Hannah Cole
Body, Mobility & Posture Four-Limbed Staff Pose (Catvāri Daṇḍāsana)
Four-Limbed Staff Pose (Catvāri Daṇḍāsana) builds full-body pressing strength and scapular stability — a cornerstone of every vinyasa flow.
Hannah ColeJuly 3, 20264 min read
Table Pose (Catuspadāsana) — by Hannah Cole
Body, Mobility & Posture Table Pose (Catuspadāsana)
Table Pose (Catuspadāsana) is the essential four-point kneeling shape that teaches neutral spine and shoulder stability for beginners.
Hannah ColeJuly 3, 20264 min read
Mountain Pose (Tāḍāsana) — by Hannah Cole
Body, Mobility & Posture Mountain Pose (Tāḍāsana)
Mountain Pose (Tāḍāsana) is the foundational standing pose that trains whole-body postural alignment, balanced weight distribution, and upri...
Hannah ColeJuly 3, 20265 min read
Right Triangle Pose (Trikoṇāsana (right side)) — by Hannah Cole
Body, Mobility & Posture Right Triangle Pose (Trikoṇāsana (right side))
Right Triangle Pose (Trikoṇāsana, right side) is a foundational standing posture that stretches the hamstrings and side body while building...
Hannah ColeJuly 3, 20264 min read
Corpse Pose (Śavāsana) — by Hannah Cole
Body, Mobility & Posture Corpse Pose (Śavāsana)
Śavāsana (Corpse Pose) closes your practice with full-body stillness, letting muscles decompress and breath return to its natural rhythm.
Hannah ColeJuly 3, 20264 min read