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AB-SENSE
If you haven’t felt your abdominal muscles for a while, today’s poses will show you they’re still there as you strengthen, stretch, and twist them.
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Engraved in Stone
The wisdom of yoga revealed in Wai Lana Insights will inspire you on your journey towards a happier and healthier life. “There were two friends walking on the beach. They appeared to be having a disagreement …”
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STRETCH YOUR LEGS
Tight hamstrings make it harder to stretch forward fully. So make your hamstrings stretch like taffy with regular practice of today’s asanas.
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SALUTE TO THE SUN—PART 3
A review of the individual poses that make up steps 4 through 8, and a demonstration of how to link up steps 1 through 8.
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BUTTERFLY SHOULDERSTAND
Today you’ll go from Plough to Shoulderstand to Butterfly and Bridge in a fun flow of upside down poses.
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SPECIAL: CHAIR POSES
Wai Lana shows you creative ways to use a chair in forward bends, backbends, and even inversions.
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LIZARD, LOCUST, & FLAPPING FISH
Lizard opens your chest and stretches your back, while Locust strengthens it. Relax comfortably at the end of your session with Flapping Fish.
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SHOULDERSTAND FUN
Upside down poses are especially fun when you try the variations. Open your legs wide in Shoulderstand Twist to test your balance and flexibility.
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STAY COOL
Warm up with Salute to the Sun, then cool both mind and body with Sheetali Pranayama, an easy breathing technique.
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BACK RELIEF
Join Wai Lana for three simple poses to release stiffness and tension in your back and shoulders. Then combine groin stretches with forward bends, twists, and leg lifts.
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PLOUGH IN AND BREATHE!
Wai Lana starts off with an invigorating stretch and breathing exercise. She then introduces an easy way to do the Plough.
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ARCH AND RELAX
Wai Lana shows how backbending poses improve posture and increase energy. The session ends with deep, nerve-soothing Yoga Nidra relaxation.
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BACKBEND BOONS
Try a range of backbends to strengthen your spine, stretch your abdominal organs, and build your stamina.
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LENGTHEN YOUR LEGS
Tight legs are often the cause of back troubles. Keep both quads and hamstrings supple with an easy version of splits and a fun thigh stretch.
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YOGA DANCE
Stretch the kinks from your body with today’s asanas, then set your spirit free by dancing and singing with Wai Lana.
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SOOTHE YOUR NERVES
Wai Lana demonstrates poses that soothe the nerves and stretch and twist the spine.
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THE HAMSTRINGS
Wai Lana demonstrates some exercises to stretch these notoriously tight tendons at the backs of the legs.
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BELLOWS BREATH
Use your breath to achieve peace of mind after an invigorating exercise session that includes yoga splits.
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EASE INTO IT!
This seven-stage forward bend will ease your hamstrings to their maximum length. Then rest your legs as you focus on your torso with a side bend and twist.
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Beautiful Morning
Wai Lana Insights reveals the heart of the yoga lifestyle, making timeless, practical wisdom accessible to everyone. “I awoke from my dream when the sunlight streamed through the ...”
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YOGA GLOW
The Rocking Plough gets your circulation moving, giving your skin a healthy glow. Other poses work the legs from feet to groin.
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A Blade of Grass
The wisdom of yoga revealed in Wai Lana Insights will inspire you on your journey towards a happier and healthier life. “... not fragrant like the flowers, not tall like the trees, yet humble and silent, eager to give selflessly …”
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Enthusiasm
Wai Lana Insights reveals the heart of the yoga lifestyle, making timeless, practical wisdom accessible to everyone. “A wise man once said, ‘Nothing great was ever achieved without enthusiasm ...”
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Common Ground
Wai Lana Insights reveals the heart of the yoga lifestyle, making timeless, practical wisdom accessible to everyone. “When you meet someone for the first time, you have a choice ...”