WAI LANA YOGA Season 4 (5th Release)


#401: Bye Bye Bulges
Slim down your waist and hips as you swivel from side to side. Then get your legs in tip-top shape with Warrior Stance.

#402: Yoga Glow
The Rocking Plough gets your circulation moving, giving your skin a healthy glow. Other poses work the legs from feet to groin.

#403: Stand Tall
Today’s poses loosen your shoulders, chest, and upper back, making great posture a breeze. You’ll also go on an abdominal strengthening bike ride--without a bike.

#404: Chin Lock
Wai Lana shows you an ancient technique that releases anger and stress, leaving your mind clear and calm. Another key benefit: It regulates the thyroid, which is essential to overall health.

#405: Lift and Tone
A full body lift tones your arms and buttocks while Kneeling Leg Lifts firm up both inner and outer thighs. And Single Leg Lifts stretch and tone the hamstrings.

#406: 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.

#407: 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.

#408: Shake a Leg!
Upside down leg-shaking rejuvenates tired legs and takes the pressure off varicose veins.

#409: Royal Flush
Flush your brain with fresh blood in Shoulderstand and Plough, the queen and prince of asanas. The increased circulation will leave you flush with energy.

#410: Breath Is Key
Use the breath to cleanse your body and enhance your experience of the yoga poses. Then combine breathing with sound for a relaxing meditation.

#411: Nerves Frayed?
Smooth out rough edges with these backward-bending poses that tone your nerves and increase your sense of well-being.

#412: Cradle Rock
Cradle your leg as you rock it back and forth to loosen your hips. Then try the Scoop, a fun and relaxing way to stretch the spine and hamstrings.

#413: Sports Protection
Front thighs strong but tight from your favorite sport? Stretch them out with Intense Camel. Strengthen the oft-neglected back thighs with Tiger Pose to prevent common injuries.

#414: Terrific Triangle Twist
This pose packs a lot of punch: It strengthens the leg and hip muscles, relieves back pain, stretches the spine, opens the chest, and tones the abdominal organs.

#415: Tummy Tighteners
Today’s poses tighten your tummy and firm your thighs. Those abdominal contractions get your innards working too--and that means better health from the inside out.

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

#417: Rise and Shine!
Stand and Salute the Sun for an energy boost, even if you got up hours ago. Other poses will firm your belly and stretch your legs.

#418: Agnisar Kriya
This powerful cleansing breath flushes the digestive tract. It removes gas and constipation, tones the liver and abdominal organs, and relieves stomach and intestinal problems. Give it a try.

#419: 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.

#420: 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.

#421: Torso Twist Toes Touch
Twist your torso to touch your toes and loosen your spine, hips, and legs at the same time. Then balance on your buttocks in Full Arrow.

#422: 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.

#423: Cut Abs with Scissors
Get that cut look by scissoring your legs back and forth. Test your balance in a Half Lotus standing pose and stimulate your spine as you roll back and forth in Dynamic Plough.

#424: The Sacrum Rock
Rock your sacrum up and down and back and forth to soothe and stretch your lower back. Energize your entire body with Salute to the Sun.

#425: Cannonball
You may not feel like you’re doing much, but this gentle exercise stretches the spine, strengthens the neck and abdominal muscles, loosens the hips, and relieves gas and constipation.

#426: Side-Lying Stretch
Lie on your side for this feel-good stretch that relieves stress, anger, and insomnia. Then stretch the front of your body from knees to fingertips in Half Camel.