Roger Cole

Bring freedom to your neck in Camel Pose by mobilizing your upper back and chest.

Free yourself from ordinary back pain by doing these five simple poses each day.

Alignment is essential for the health of the knees. Unfortunately, practicing Triangle Pose too often without its counterpose can create an imbalance in the joint. Lean how to stay safe.

Strengthen your lower back, free yourself from back pain in seated poses, and skillfully deepen your forward bends.

Numbness and pain in your arms or hands may stem from upper-body tension. Learn to gently release it.

Free yourself from ordinary back pain by doing these 5 simple poses each day.

Shoulderstand doesn't have to be misery. Properly aligned, it can even be joyful—and props can make it possible.

To encourage a meditative state, find the right gazing spot.

Sick of sit-ups? Strengthen your abdominals and hip flexors with Lolasana.

Liberate your upper body for better backbending by focusing on your latissimus dorsi muscles.

Put your feet through basic training for a strong, light, and lifted Warrior 1.

There's a great divide among yoga teachers about the correct way to use the glutes in backbends. Get the backstory.

To enjoy all the benefits a forward bend has to offer, find just the right amount of rounding in your back.

Find proper alignment in Tadasana to balance with ease in Headstand.

Keeping your hip points squared straight ahead may not always be best in twists.

Stand strong and avoid injury by learning how to prevent hyperextension of this vulnerable joint.

You’re probably used to belly breathing, which is an excellent introduction to breath awareness for beginner yogis. Yet diaphragmatic rib cage breathing is a skill you’ll need if you really want to advance your practice. Here’s how to do it.

Avoid injuries on the mat with this practical guide to caring for your knees, hamstrings, and sacrum.

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Learn the effects that long term stress has on the body.

The smartest way to pain-free backbends? Just use props. Here's a sequence to help you bend over backward with ease.

Frequent Chaturangas can leave your students imbalanced. Here's how to use Purvottanasana to as an effective counterpose.

Loosen your spinal muscles and tame your tension with these 5 twisting yoga poses.

Flexible, strong hamstrings are key to any yoga practice. But they're often stubbornly tight. These five hamstring stretches gently lengthen and strengthen them.

Need a new challenge on the mat? An arm balance practice is a great place to start.

Check out Roger Cole's author page.

Check out Roger Cole's author page.

Check out Roger Cole's author page.

Check out Roger Cole's author page.

Check out Roger Cole's author page.

One-legged poses give us a chance to find our center of gravity and dance around its edges. Here's how to still the wobbling and create a sense of fluid stability.

Check out Roger Cole's author page.

Check out Roger Cole's author page.

Check out Roger Cole's author page.

Check out Roger Cole's author page.

Learn some theories about the origin of SI pain as well as practical ways to help your students prevent or treat problems.

Check out Roger Cole's author page.

Learn about disk trouble, sciatica, and how to protect your students from a disk injury, and help an injured one heal.

Check out Roger Cole's author page.

Check out Roger Cole's author page.

By educating yourself on anatomy, you can protect your knees in yoga poses.

Heels together or apart? Squeeze the buttocks to protect my lower back—always or never? Which is correct?

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Which poses should you practice to reverse the effects of chronic stress? Our expert Roger Cole recommends a regular restorative sequence.

Senior teacher and scientist Roger Cole explains why you might get dizzy during yoga practice and how to prevent it.

Check out Roger Cole's author page.

Check out Roger Cole's author page.

Check out Roger Cole's author page.

Roger Cole offers advice for safely practicing inversions with high blood pressure.

Check out Roger Cole's author page.