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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

Supported Headstand with Legs Parallel to Floor (Sālamba Śīrṣāsana (legs parallel to floor)) — by Hannah Cole
Body, Mobility & Posture Supported Headstand with Legs Parallel to Floor (Sālamba Śīrṣāsana (legs parallel to floor))
Hold both legs horizontal in this advanced headstand variation — demanding precise hip-flexor strength, scapular stability, and breath contr...
Hannah ColeJuly 3, 20264 min read
Standing Half Forward Bend with Blocks (Ardha Uttānāsana (with blocks)) — by Hannah Cole
Body, Mobility & Posture Standing Half Forward Bend with Blocks (Ardha Uttānāsana (with blocks))
Learn Ardha Uttānāsana with blocks — a beginner-friendly half forward bend that teaches spine-lengthening and hip-hinging technique.
Hannah ColeJuly 3, 20264 min read
Standing Half Forward Bend (Ardha Uttānāsana) — by Hannah Cole
Body, Mobility & Posture Standing Half Forward Bend (Ardha Uttānāsana)
Standing Half Forward Bend (Ardha Uttānāsana) trains a long, flat spine halfway into a forward fold — a key transition in Sun Salutation.
Hannah ColeJuly 3, 20264 min read
Standing Forward Bend with Hands on the Floor (Uttānāsana (hands on floor)) — by Hannah Cole
Body, Mobility & Posture Standing Forward Bend with Hands on the Floor (Uttānāsana (hands on floor))
Uttānāsana with hands flat on the floor deepens the classic standing forward fold, stretching the hamstrings and lengthening the full poster...
Hannah ColeJuly 3, 20264 min read
Standing Bend to Left Leg (Pādahastāsana (bend to left leg)) — by Hannah Cole
Body, Mobility & Posture Standing Bend to Left Leg (Pādahastāsana (bend to left leg))
Standing Bend to Left Leg folds the torso forward over the left leg from a staggered stance, lengthening the left hamstring and reinforcing...
Hannah ColeJuly 3, 20264 min read
Staff Pose with Left Leg Up (Daṇḍāsana (left leg up)) — by Hannah Cole
Body, Mobility & Posture Staff Pose with Left Leg Up (Daṇḍāsana (left leg up))
Staff Pose with Left Leg Up stretches the left hamstring and builds core stability while training the upright spinal alignment of classic Da...
Hannah ColeJuly 3, 20264 min read
Staff Pose with Right Leg Up (Daṇḍāsana (right leg up)) — by Hannah Cole
Body, Mobility & Posture Staff Pose with Right Leg Up (Daṇḍāsana (right leg up))
Staff Pose with Right Leg Up strengthens the hip flexors, stretches the hamstrings, and trains upright spinal alignment—one leg at a time.
Hannah ColeJuly 3, 20264 min read
Spinal Bend Pose with Legs to the Right (Jathara Parivartanāsana (spinal bend, legs right)) — by Hannah Cole
Body, Mobility & Posture Spinal Bend Pose with Legs to the Right (Jathara Parivartanāsana (spinal bend, legs right))
A beginner supine twist that rotates the spine and stretches the obliques and hip flexors — perfect for winding down at the end of practice.
Hannah ColeJuly 3, 20264 min read
Spinal Bend Pose with Legs to the Left (Jathara Parivartanāsana (spinal bend, legs left)) — by Hannah Cole
Body, Mobility & Posture Spinal Bend Pose with Legs to the Left (Jathara Parivartanāsana (spinal bend, legs left))
A gentle supine spinal twist dropping both knees left to rotate the full spine — ideal at the close of any practice.
Hannah ColeJuly 3, 20264 min read
Sitting Right Twist (Ardha Matsyendrāsana (right side)) — by Hannah Cole
Body, Mobility & Posture Sitting Right Twist (Ardha Matsyendrāsana (right side))
Sitting Right Twist (Ardha Matsyendrāsana) rotates the thoracic spine to the right, stretches the outer left hip, and builds spinal mobility...
Hannah ColeJuly 3, 20264 min read