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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

Sage Twist (Left) (Marīcyāsana (left side)) — by Hannah Cole
Body, Mobility & Posture Sage Twist (Left) (Marīcyāsana (left side))
Sage Twist (Left) (Marīcyāsana) is an intermediate seated twist that rotates the spine over a bent left knee, building thoracic mobility and...
Hannah ColeJuly 3, 20264 min read
Roller Pose (Lolāsana) — by Hannah Cole
Body, Mobility & Posture Roller Pose (Lolāsana)
Roller Pose (Lolāsana) is an advanced arm balance in which the whole body is lifted from kneeling, suspended between the hands in a tight tu...
Hannah ColeJuly 3, 20264 min read
Rotation Pose with Legs to the Left (Jathara Parivartanāsana (legs to the left)) — by Hannah Cole
Body, Mobility & Posture Rotation Pose with Legs to the Left (Jathara Parivartanāsana (legs to the left))
A gentle supine spinal twist lowering both knees left while the arms open wide — perfect for mobilizing the spine and opening the hips at pr...
Hannah ColeJuly 3, 20264 min read
Right Waist Rotation Pose (Kaṭicakrāsana (right rotation)) — by Hannah Cole
Body, Mobility & Posture Right Waist Rotation Pose (Kaṭicakrāsana (right rotation))
A standing spinal twist rotating the torso to the right with freely swinging arms — a classic warm-up for mobility and rotational awareness.
Hannah ColeJuly 3, 20264 min read
Right Turn Crocodile Pose (Nakarasana (right rotation)) — by Hannah Cole
Body, Mobility & Posture Right Turn Crocodile Pose (Nakarasana (right rotation))
Right Turn Crocodile Pose rolls the whole body onto the right side from prone, passively rotating the lumbar and thoracic spine while the fr...
Hannah ColeJuly 3, 20265 min read
Right Leg Wind Freeing Pose (Pavanamuktāsana (right leg)) — by Hannah Cole
Body, Mobility & Posture Right Leg Wind Freeing Pose (Pavanamuktāsana (right leg))
Right Leg Wind Freeing Pose draws one knee to the chest to stretch the hip and lower back. A go-to beginner supine pose for cool-downs.
Hannah ColeJuly 3, 20264 min read
Revolved Triangle Pose with Left Arm Behind Right Foot (Parivṛtta Trikoṇāsana (left arm behind right foot)) — by Hannah Cole
Body, Mobility & Posture Revolved Triangle Pose with Left Arm Behind Right Foot (Parivṛtta Trikoṇāsana (left arm behind right foot))
A standing twist with the left hand behind the right foot, deepening spinal rotation and hamstring length. Intermediate level.
Hannah ColeJuly 3, 20265 min read
Right Bend (Pārśvāsana (right side)) — by Hannah Cole
Body, Mobility & Posture Right Bend (Pārśvāsana (right side))
Right Bend (Pārśvāsana, right side) is a beginner standing lateral flexion that stretches the left side body and mobilizes the spine.
Hannah ColeJuly 3, 20264 min read
Revolved Side Angle Pose with Rotation to Left Leg (Parivṛtta Pārśvakoṇāsana (rotation to left leg)) — by Hannah Cole
Body, Mobility & Posture Revolved Side Angle Pose with Rotation to Left Leg (Parivṛtta Pārśvakoṇāsana (rotation to left leg))
Revolved Side Angle Pose twists the torso toward the front left knee in a lunge, building spinal rotation, hip flexor length, and lower-body...
Hannah ColeJuly 3, 20265 min read
Plow Pose with Hands Under Head (Halāsana (hands under head)) — by Hannah Cole
Body, Mobility & Posture Plow Pose with Hands Under Head (Halāsana (hands under head))
Plow Pose with Hands Under Head (Halāsana) cradles the skull in interlaced fingers to redistribute weight away from the cervical spine, enco...
Hannah ColeJuly 3, 20264 min read