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Body, Mobility & Posture

Gentle, evidence-informed movement and guidance, gathered under one pillar.

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Intense Right Stretch Pose (Pārśvottānāsana (right side)) — pillar item
Body, Mobility & Posture Intense Right Stretch Pose (Pārśvottānāsana (right side))

A standing forward fold over the right leg, Pārśvottānāsana stretches the hamstrings and trains hip-square alignment. Intermediate level.

Hannah ColeJuly 3, 20264 min read
Hero Pose with Upper Left Hand Grab (Vīrāsana (upper left hand grab)) — pillar item
Body, Mobility & Posture Hero Pose with Upper Left Hand Grab (Vīrāsana (upper left hand grab))

Hero Pose with Upper Left Hand Grab (Vīrāsana) pairs a stable kneeling seat with an asymmetrical shoulder bind to stretch and strengthen the...

Hannah ColeJuly 3, 20264 min read
Intense Right Stretch Pose with Hands Behind Back in Namaste (Pārśvottānāsana (right side, hands in namaste)) — pillar item
Body, Mobility & Posture Intense Right Stretch Pose with Hands Behind Back in Namaste (Pārśvottānāsana (right side, hands in namaste))

Pārśvottānāsana with hands in reverse namaste folds you deeply over the right leg while the shoulder-opening grip behind your back works the...

Hannah ColeJuly 3, 20265 min read
Intense Left Stretch Pose (Pārśvottānāsana (left side)) — pillar item
Body, Mobility & Posture Intense Left Stretch Pose (Pārśvottānāsana (left side))

Pārśvottānāsana (left side) folds the torso over the front leg, building hamstring length, hip-square discipline, and spinal extension in on...

Hannah ColeJuly 3, 20264 min read
Intense Arm Left Stretch Pose (Pārśvottānāsana (left, arms extended)) — pillar item
Body, Mobility & Posture Intense Arm Left Stretch Pose (Pārśvottānāsana (left, arms extended))

A standing forward fold over the left leg with arms extended, building hamstring length, hip alignment, and shoulder stability in one asymme...

Hannah ColeJuly 3, 20265 min read
Hero Pose with Upper Right Hand Grab (Vīrāsana (upper right hand grab)) — pillar item
Body, Mobility & Posture Hero Pose with Upper Right Hand Grab (Vīrāsana (upper right hand grab))

A kneeling shoulder-and-chest stretch: Hero Pose base with right arm overhead, elbow bent, hands clasped at the center of the back. Intermed...

Hannah ColeJuly 3, 20264 min read
Headstand Preparation Pose II (Śīrṣāsana Siddhi II) — pillar item
Body, Mobility & Posture Headstand Preparation Pose II (Śīrṣāsana Siddhi II)

A forearm-and-crown balance drill that teaches correct weight distribution through the arms before any full headstand lift.

Hannah ColeJuly 3, 20265 min read
Hare Pose with Thighs Forward and Arms Alongside Legs (Śaśāṅkāsana (thighs forward, arms alongside legs)) — pillar item
Body, Mobility & Posture Hare Pose with Thighs Forward and Arms Alongside Legs (Śaśāṅkāsana (thighs forward, arms alongside legs))

A grounded kneeling forward fold with thighs upright and arms at the sides — Śaśāṅkāsana lengthens the spine and quiets the breath.

Hannah ColeJuly 3, 20265 min read
Head Down Hero Pose (Adho Mukha Vīrāsana) — pillar item
Body, Mobility & Posture Head Down Hero Pose (Adho Mukha Vīrāsana)

Head Down Hero Pose (Adho Mukha Vīrāsana) is a kneeling forward bend that lengthens the spine, stretches the quads and ankles, and grounds t...

Hannah ColeJuly 3, 20264 min read
Half Wheel Pose (Ardha Cakrāsana) — pillar item
Body, Mobility & Posture Half Wheel Pose (Ardha Cakrāsana)

Half Wheel Pose (Ardha Cakrāsana) is a beginner standing backbend that stretches the front body and builds spinal extension — no floor requi...

Hannah ColeJuly 3, 20264 min read