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LOOSEN YOUR LEGS FOR LOTUS
Sit in Half Lotus after loosening your knees and hips. You’ll work up a sweat today as you increase your stamina with arm, leg, and ab strengtheners.
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REACH FOR THE SKY
Invigorate body and mind with a great head-to-toe stretch as you reach for the sky and BREATHE!
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ABS AND THIGHS
Wake up with a breathing exercise, then strengthen your abs and thighs. Give your spine a full stretch as you roll into a ball.
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SUPPLE SIDES
Loosen the sides of your torso with Cat Twist and a side leg lift. Stretch out your hips, knees, and legs with Lotus Stretch and relax into Lotus Forward Bend.
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ANIMAL POSES
Bulldog, Pigeon, Dolphin, and Stretching Dog all have something to teach us about stretching and strengthening various parts of our bodies.
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GALLOPING HORSE, ARCHING TIGER
You’ll develop balance and coordination, leg strength, and hip flexibility with Galloping Horse, while arching in Tiger Pose tones your thighs and buttocks.
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UNGIRDLE YOUR SHOULDERS
Today’s poses loosen the shoulder girdle, releasing stored tension and improving posture.
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PAIN IN THE NECK?
Wai Lana shows you simple exercises you can do anytime to relieve a stiff, tense neck. Then, once you’ve got the kinks out, you can try Headstand.
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STIFFNESS BEGONE!
Loosen the joints of your upper limbs, from shoulders to fingertips. You’ll also stretch your hamstrings, strengthen your legs, and loosen your hips.
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LEG WORK
Riding an imaginary bike, balancing on one leg, Bridge, and Warrior all strengthen and tone the legs. Other asanas loosen the hips and knees and stretch the thighs and hamstrings.
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STRIKING COBRA AND HEADSTAND
This dynamic version of Cobra strengthens arms and tones the back. Wai Lana also does some upside down poses, including Headstand.
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SEVEN-STAGE SPINAL STRETCH
The secret to this forward bend is to use your arms and legs to achieve your maximum stretch. You’ll also bend backward in Camel and sideways in Windblown Tree.
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BOW YOUR BACK
Bow your body upward, hold your feet, and balance on your belly. Then bow down for a counterpose to stretch out your back.
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LEGS UP!
Lift your legs for Preliminary Plough, Wheel, Leg Cycling, and Tree Pose. You’ll stretch your legs, learn to balance, and tone your arms.
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YOGA FOR VITALITY
Increase your lung capacity as you open your chest and breathe deeply. The extra oxygen, plus a backbend and twist, will leave you brimming with vitality.
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STEADY NOW!
Wai Lana shows you how to get into Headstand safely, step by step, both with a wall and without. Two other balancing poses teach steadiness and concentration.
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SPECIAL: PREVENTING BACK PROBLEMS
Wai Lana shows you different exercises to strengthen and build a healthy back—essential for an active lifestyle.
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STRONG AS A TREE, LITHE AS A SNAKE
Tree Pose strengthens the legs and teaches balance and concentration; Cobra loosens the spine.
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SALUTE TO THE SUN—PART 1
Wai Lana teaches the individual poses that make up the Salute to the Sun.
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THE CRUNCH ALTERNATIVE
Wai Lana demonstrates two ab strengtheners for a firm, flat tummy. Two versions of Plough offer maximum stretch in the spine and hamstrings. A good leg stretch twist, too!
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SPECIAL: PREGNANCY – PART 1
Wai Lana shows you poses to keep you strong and flexible while pregnant—or anytime. The Blowing Breath will help you through labor and delivery.
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ENERGIZE!
Get your circulation going with a dynamic forward bend, upside down leg cycling, and Imaginary Chair. Then sink into deep relaxation with Yoga Nidra.
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SALUTE TO THE SUN
Salute the Sun slowly or quickly, easy version or regular. Wai Lana shows you how to breathe for maximum benefit.
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BEND, TWIST, AND RELEASE TENSION
A single pose stretches hamstrings, stimulates the spine, and opens the shoulders. A simple exercise, which can be done anywhere, relieves built-up tension in the neck and shoulders.