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Body, Mobility & Posture

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

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Standing Bend to Left Leg (Pādahastāsana (bend to left leg)) — pillar item
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)) — pillar item
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)) — pillar item
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)) — pillar item
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)) — pillar item
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)) — pillar item
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
Sitting Left Twist (Ardha Matsyendrāsana (left side)) — pillar item
Body, Mobility & Posture Sitting Left Twist (Ardha Matsyendrāsana (left side))

Ardha Matsyendrāsana (left side) rotates the torso to the left, stretching the outer hip and mobilizing the thoracic spine. A grounding pose...

Hannah ColeJuly 3, 20265 min read
Simple Peacock Pose (Mayūrāsana (simple variation)) — pillar item
Body, Mobility & Posture Simple Peacock Pose (Mayūrāsana (simple variation))

Simple Peacock Pose (Mayūrāsana) is a forearm arm balance using the elbows as a fulcrum to lift the body into a full horizontal line.

Hannah ColeJuly 3, 20264 min read
Side Plank Pose with Right Leg Up (Vasiṣṭhāsana (right leg up)) — pillar item
Body, Mobility & Posture Side Plank Pose with Right Leg Up (Vasiṣṭhāsana (right leg up))

Side Plank with the Right Leg Up (Vasiṣṭhāsana) builds left-side lateral strength and shoulder stability while training active hamstring fle...

Hannah ColeJuly 3, 20265 min read
Side Plank Pose with Right Hand Grab (Vasiṣṭhāsana (right hand grab)) — pillar item
Body, Mobility & Posture Side Plank Pose with Right Hand Grab (Vasiṣṭhāsana (right hand grab))

Side Plank on the right hand with a top-foot grab — a lateral arm balance that challenges the obliques, shoulder stability, and hamstring fl...

Hannah ColeJuly 3, 20264 min read