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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

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 ColeNovember 15, 20254 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 ColeNovember 14, 20254 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 ColeNovember 13, 20254 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 ColeNovember 13, 20254 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 ColeNovember 12, 20254 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 ColeNovember 11, 20254 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 ColeNovember 10, 20255 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 ColeNovember 9, 20254 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 ColeNovember 8, 20254 min read
Upward-Facing Dog Pose (Ūrdhva Mukha Śvānāsana) - by Hannah Cole
Body, Mobility & Posture Upward-Facing Dog Pose (Ūrdhva Mukha Śvānāsana)
Upward-Facing Dog Pose (Ūrdhva Mukha Śvānāsana) lifts the entire front body off the mat in a full prone backbend, building spinal strength a...
Hannah ColeNovember 7, 20254 min read