Get those arms up in today’s poses to loosen tight shoulders. You’ll even do Shoulderstand and Corpse with arms raised!

Learn this important breathing technique, Ujjayi Breathing, to release tension and calm the mind. It’s a perfect way to end a session of stretches, twists, and backbends.

Wai Lana shows you simple, invigorating poses that anyone can do to stretch and enliven both body and mind.

Use these simple neck exercises anytime to release built-up tension. Arch your spine and open your chest in Fish Pose. Then stretch your entire body from the top of your head to the tips of your toes.

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Wai Lana shows you a trio of backbends to keep you in tip-top shape. You’ll strengthen your back, give your digestive system a boost, and improve your overall health.

Upside down leg-shaking rejuvenates tired legs and takes the pressure off varicose veins.

Balancing on buttocks helps to stretch the hamstrings. Tiger Pose tones the buttocks. Sitting in an Imaginary Chair strengthens thigh muscles—fast!

Standing, lying, or upside down, a wall makes challenging poses easy. The wall helps you build strength as you prepare for Handstand, Headstand, and Scorpion.

Shake tension from your legs and relieve varicose veins in Reverse Arrow. Use your breath to focus on the subtle energy flowing through your body from your navel to your throat.

Balance first on one leg, then on your hands in two poses that resemble this graceful white bird.

Lengthen and strengthen the muscles of your legs, your arms, your entire body with poses like Wheel, Warrior, and Patient Crane.

Wai Lana shows you how to squeeze and stretch built-up tension from your shoulders and upper back. You’ll improve your posture as an added bonus.

Half of it, that is. This breathing technique energizes the body, soothes jangled nerves and sharpens the mind. Wai Lana shows you a different way to do Shoulderstand, too.

Stand on your shoulders with two versions of the Shoulderstand, then rotate, stretch, and open them with flexibility exercises.

Work all the knots out of your back and shoulders as you stretch, bend, and balance—right side up, upside down, and sideways.

Learn the art of breathing to keep your lungs strong and your mind sharp.

Rock and roll, then twist about to wake up the spine and keep the internal organs happy. Then relax with a meditation that deepens the breath and calms the mind.

Diving Pose strengthens the back and thighs and gets the heart pumping. Wrapping the body into a little ball offers a good spinal stretch, while Tree Pose improves balance.

The Cat Stretch teaches hip movement and gives a flexible spine. The Fish (and other asanas) strengthens the spine and opens the chest, allowing deeper breathing.

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Flexibility and strength are perfect partners, so develop them both with today’s mix of postures.

Fold your body over your feet in Arm Garland Pose, then fold over your shoulders for Karnapidasana. Both will give you flexible hips and a great back stretch.