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LEAN ON IT! (PART 2)
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.
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SHAKE YOUR LEGS
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.
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CRANE POSES
Balance first on one leg, then on your hands in two poses that resemble this graceful white bird.
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LENGTHEN & STRENGTHEN
Lengthen and strengthen the muscles of your legs, your arms, your entire body with poses like Wheel, Warrior, and Patient Crane.
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SHRUG OFF SHOULDER TENSION
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.
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CLOSE YOUR NOSE
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.
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SHOULDER STUFF
Stand on your shoulders with two versions of the Shoulderstand, then rotate, stretch, and open them with flexibility exercises.
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STRETCH OUT STUBBORN KNOTS
Work all the knots out of your back and shoulders as you stretch, bend, and balance—right side up, upside down, and sideways.
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COMPLETE YOGA BREATHING
Learn the art of breathing to keep your lungs strong and your mind sharp.
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ROCK & ROLL
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.
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DIVE IN!
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.
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CATS AND FISH
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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PERFECT PARTNERS
Flexibility and strength are perfect partners, so develop them both with today’s mix of postures.
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FORWARD FOLDS
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.
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A HEALTHY APPETITE
Forward and backward bending poses stimulate a sluggish digestive system to give you a balanced, healthy appetite. Constipation vanishes, too!
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EXPAND THE CHEST AND BREATHE
Wai Lana shows how a cloth helps open tight shoulders, preparing for an asana that strengthens your lungs and allows full breathing. Good ab and arm strengtheners here, too!
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STAND STRONG
Stand firm in a variety of standing poses, then end the session by tensing and releasing the various parts of your body, one by one, until you are utterly relaxed.
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SPINAL SPIRAL
Spiral your spine up and around in this invigorating twist. You’ll also open your shoulders, strengthen your arms, and tighten your buttocks.
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SOOTHING TWIST
Give yourself a soothing back massage by moving your head and legs in opposite directions. The spinal twist is energizing, too!
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SIT AWHILE
In an Imaginary Chair, that is! You’ll feel your thighs strengthening by the second. Camel Pose will stretch your body inside and out from knees to chin.
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NETI ( SINUS AND NASAL CLEANSING)
Wai Lana explains how cleansing the sinuses with warm water and salt can result in fewer colds and sinus infections.
Rachel's English
How to Practice English Pronunciation -- Interview with Tom Kelley
Join Tom Kelley and Rachel for a conversation on how to practice (and teach!) American English Pronunciation. Get tips for how to work on your own American Accent.
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ARCH & BEND
Alternate between forward bends and backbends to keep your spine supple and strong. Strengthen your thighs and abs with Half Vessel Pose.