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ENJOY SUPPLE JOINTS
Get your toes, knees, hips, and shoulders moving to give your joints the freedom of maximum flexibility. Then salute the sun to energize your entire body.
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Introduction to Tai Chi
This video provides an overview of Tai Chi, a low impact and relaxing exercise that originated as a Chinese martial art. They explain that Tai Chi is practiced for both defense training and health benefits, and it focuses on enhancing...
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Christianity is the Minority in Indonesia
This video explores the experiences of Christians in Indonesia, a country known for its religious diversity. It highlights the challenges faced by the Christian community, particularly Chinese Indonesians, who have historically faced...
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DUCK WALKING
Waddling like a duck increases circulation in your legs. This and other exercises loosen your knees and hips to prepare you for the meditative sitting poses.
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LIFT AND TONE
A full body lift tones your arms and buttocks while Kneeling Leg Lifts firm up both inner and outer thighs. And Single Leg Lifts stretch and tone the hamstrings.
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BREATHE AWAY YOUR STRESS
Breathing awareness techniques and neck exercises help relieve stress and built-up tension.
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STRETCH YOUR BACK
Stretch the back side of your body from head to heels with a right-side-up and an upside-down forward bend. But first, Wai Lana shows you how to stretch and tone your arms, shoulders, and neck.
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UPSIDE DOWN FLOW
Move from Plough to Single Leg Shoulderstand to Hips Folded to rest your heart, stretch your hamstrings, and strengthen your back. Then tighten your tummy with Leg Gyration.
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SPECIAL: HIGH BLOOD PRESSURE
Relaxing poses and gentle stretches are ideal for high blood pressure. Get a few cushions and join Wai Lana for restful asanas and a special breathing technique.
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BALANCE WITH POISE
Lord of the Dance and Garudasana teach gracefulness and poise as you balance on one leg. An invigorating leg-shaking pose releases leg tension and relieves varicose veins.
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HEALTHY JOINTS FOR A HEALTHY BODY
Today’s exercises loosen the shoulders, elbows, ankles, and knees, keeping them mobile and healthy. Squatting Pose is excellent for strength and tone in the thighs and buttocks.
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ENERGY CHARGE BREATHING
This simple but powerful exercise concentrates energy at the navel chakra, increasing strength and vitality. Wai Lana also demonstrates ways to strengthen and loosen joints, improve balance, and twist and bend backwards.
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SIDE-LYING STRETCH
Lie on your side for this feel-good stretch that relieves stress, anger, and insomnia. Then stretch the front of your body from knees to fingertips in Half Camel.
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KEEP YOUR BALANCE!
Stand tall on one leg in Lord of the Dance and wind up your limbs in Garuda Pose. These balancing poses get you centered and teach concentration.
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YOGA BASICS
Wai Lana demonstrates Mountain Pose, the starting point for all standing asanas. Another yoga basic, Cat Stretch, shows the pelvic movement that’s fundamental to many yoga poses and is recommended for many back problems.
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LUNGE!
Combine a lunge with a hamstring stretch to loosen up your hips, then strengthen your arms and test your balance with Two-Hand Snake Pose.
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FLEX YOUR FEET
Lie down and relax as you rotate, flex, and point your feet to increase circulation and flexibility. You’ll loosen your hip and knee joints too.
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COOLING BREATH
Wheel, Sun, and Squatting Pose are invigorating asanas that increase your circulation and heat up your body. Later, you can cool down with Sheetali Pranayama.
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ENERGIZE WITH THE SUN
Exercise and energize your entire body with the Salute to the Sun, Side Angle Pose, and two versions of Plough.
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STIFF KNEES AND TIGHT SHOULDERS?
Increase the range of motion in these important areas of the body.
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UPSIDE DOWN & ROCK ’N ROLL
Reverse Arrow restores energy and improves circulation. Rock and Roll tones the spine and gets those abs working.
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LOWER BACK SPECIAL (PART 2)
Wai Lana focuses on strengthening the back muscles to prevent and relieve lower back pain. She’ll show you how a strap can make sitting cross-legged easy.
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CHAKRA BREATHING
Wai Lana teaches you to breathe to the navel chakra while balancing in Reverse Arrow. Activating this energy center purifies the subtle body and prevents disease.
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THE THIGH BONE’S CONNECTED TO THE HIP BONE
Use your legs in different ways to loosen your hips and massage your spine. Then strengthen your thighs with Dynamic Squatting Pose.