Anyone Can Do It
Wai Lana demonstrates how to loosen joints and strengthen limbs, abs and buttocks. She introduces Cobra, an exercise that stretches internal organs.
Arch and Relax
Wai Lana shows how backbending poses improve posture and increase energy. The session ends with deep, nerve-soothing Yoga Nidra relaxation.
Upside Down & Rock'n Roll
Reverse Arrow restores energy and improves circulation. Rock and Roll tones the spine and gets those abs working.
Back and Forth and Roar
A series of forward and backbending asanas loosens, strengthens and tones the spine. Roaring like a lion keeps the respiratory tract healthy.
Try the Plough in stages to find the version that's right for you. Single Leg Shoulderstand and Bridge will give you a combination of strength, balance, and flexibility.
Warm up with Salute to the Sun, then cool both mind and body with Sheetali Pranayama, an easy breathing technique.
Stretch the kinks from your body with today's asanas, then set your spirit free by dancing and singing with Wai Lana.
Stretch and compress your abdominal organs with a variety of poses that relieve gas and mild constipation and tone the liver and kidneys.
Strength & Balance
Warrior 3, Crane, and One-Legged Wheel are all balancing poses that bring strength and coordination.
Combine breath retention and chakra visualization to activate the subtle energy, invigorating your entire body.
Wai Lana shows you various poses that massage, strengthen, stretch, and twist your spine for optimum back health.
Start with the Exhilarating Breath and end with Yoga Dance. Loosen tight muscles and strengthen your abs in between.
Breathe and Meditate
After a series of lift-up backbends and other poses, Wai Lana shows you how to calm the mind with Alternate Nostril Breathing and meditation.
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.
Arch & Bend
Alternate between forward bends and backbends to keep your spine supple and strong. Strengthen your thighs and abs with Half Vessel Pose.
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.
Get the extra benefits of a twist as you walk your legs to the side in this upside down pose. Try a new twist on Triangle too.
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.
You'll learn to focus as you balance in these standing leg stretches. Rock 'n Roll will give your spine a gentle massage.
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.
Energize with the Sun
Exercise and energize your entire body with the Salute to the Sun, Side Angle Pose, and two versions of Plough.
Upside down poses are especially fun when you try the variations. Open your legs wide in Shoulderstand Twist to test your balance and flexibility.
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.
Renew Your Energy
Release tension, strengthen your back, and revitalize your entire body with Wai Lana as she guides you through today's yoga session.
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.
Lift your body into Bow Pose, then rock back and forth on your belly. This gives your internal organs a powerful massage and helps remove fat from the abdomen.
Hold Your Toes!
Standing or lying down, holding your toes loosens the groin and stretches the thighs and hamstrings. Learn to balance while you stretch in Easy Crane, then strengthen your abs in Rocking Horse Pose.
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.