WAI LANA YOGA (26/28)
Program Service: Exchange
Supplier: KOCE, Channel 50
Rights: Unlimited/2 Years (Non-exclusive), School Rerecord, Noncommercial Cable
Offered: January 1999
Premium for Pledge: VHS, CD
Since the early 1980s, Wai Lana has been inspiring new and veteran yoga practitioners around the world. Her talent, along with 20 years of experience studying and practicing this ancient art, have made her a primary figure in increasing worldwide appreciation of the beauty and health benefits of yoga. Shot on location around the world, this series features superb production values and stunning scenery. Wai Lana demonstrates the serenity- and strength-inducing poses in settings that highlight nature's beauty. From snowcapped mountains to the southwest desert, from a waterfall in a lush forest to an awesome shoreline, the scenery combines with original music, and Wai Lana's wisdom and joyful physical presence, to create an instructional series that is truly a standout.
On the Web: http://www.wailana.com
Season 7 Info
WAI LANA YOGA Season 1
#101 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.
#102 ARCH AND RELAX
Wai Lana shows how backbending poses improve posture and increase energy. The session ends with deep, nerve-soothing Yoga Nidra relaxation.
#103 UPSIDE DOWN & ROCK 'N ROLL
Reverse Arrow restores energy and improves circulation. Rock and Roll tones the spine and gets those abs working.
#104 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.
#105 ALTERNATE NOSTRIL BREATHING
This breathing technique calms nerves and purifies and oxygenates the blood.
#106 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.
#107 BALANCE YOUR BUTTOCKS
Balancing on buttocks helps to stretch the hamstrings. Tiger Pose tones the buttocks. Sitting in an Imaginary Chair strengthens thigh muscles fast!
#108 STRETCH THOSE 'STRINGS
Wai Lana demonstrates an asana to strengthen the arms and stretch the whole body. Then, a variety of poses work the abs and stretch the hamstrings.
#109 NETI (SINUS AND NASAL CLEANING)
Wai Lana explains how cleansing the sinuses with warm water and salt can result in fewer colds and sinus infections.
#110 SOOTHE YOUR NERVES
Wai Lana demonstrates poses that soothe the nerves and stretch and twist the spine.
#111 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.
#112 ENERGY CHARGE BREATHING
This simple but powerful exercise concentrates energy at the navel chakra, increasing strength and vitality. Wai Lana also demonstrates ways to strengthen and loosen joints, improve balance, and twist and bend backwards.
#113 THE KING OF ASANAS
Headstand is best learned step by step, with the aid of a wall. Boat strengthens abs, Locust strengthens the spine, and Easy Wheel works on arms, thighs and buttocks.
#114 THE CRUNCH ALTERNATIVE
Wai Lana demonstrates two ab strengtheners for a firm, flat tummy. Two versions of Plough offer maximum stretch in the spine and hamstrings. A good leg stretch twist, too!
#115 STRIKING COBRA AND HEADSTAND
This dynamic version of Cobra strengthens arms and tones the back. Wai Lana also does some upside down poses, including Headstand.
#116 SNAP, CRACKLE & POP
No need to worry if tendons pop and crack during poses that exercise the joints from toes to fingertips. It's a good sign!
#117 BEND, TWIST AND RELEASE TENSION
A single pose stretches hamstrings, stimulates the spine and opens the shoulders. A simple exercise, which can be done anywhere, relieves built-up tension in the neck and shoulders.
#118 THE QUEEN OF ASANAS
Wai Lana demonstrates a safe and easy way to practice the Shoulder Stand using a chair.
#119 LET'S TONE UP!
Wai Lana demonstrates exercises that tone buttocks and thighs, and strengthen arms and abs. She also explains all the benefits of the Shoulderstand.
#120 GET A HEAD START
The heart-healthy Headstand and Shoulderstand work the entire body, from head to toes.
#121 THE HAMSTRINGS
Wai Lana demonstrates some exercises to stretch these notoriously tight tendons at the backs of the legs.
#122 SALUTE TO THE SUN PART 1
Wai Lana teaches the individual poses that make up the Salute to the Sun.
#123 SALUTE TO THE SUN PART 2
After a review of the first four poses that make up the Salute to the Sun, Wai Lana shows how to link them together.
#124 SALUTE TO THE SUN PART 3
A review of the individual poses that make up steps four to eight, and a demonstration of how to link up steps one to eight.
#125 SALUTE TO THE SUN PART 4
A review of the individual poses that make up steps nine to 12, and a demonstration of how to link up all 12 steps.
#126 STRETCH, TONE & SALUTE
After poses to stretch the inner groin and firm leg muscles, Wai Lana demonstrates how to solidify the Salute to the Sun.
WAI LANA YOGA Season 3
#301 A Healthy Appetite
#302 Strong as a Tree, Lithe as a Snake
#303 Stiffness Be Gone!
#304 Stretch Out Stubborn Knots
#305 Easy Stretches for Everyone
#306 Loosen Your Legs for Lotus
#307 Balance with Poise
#308 Special: Preventing Back Problems
#309 Cat Stretching
#310 Juice Up Your Innards
#311 Shoulder Stuff
#312 Legs, Legs, Legs
#313 Close Your Nose
#314 Tight Shoulders, Tight Neck
#315 No More Headaches
#316 The Importance of Breath
#317 Ketchari Mudra
#318 Steady Now!
#319 Variations on the Classics
#320 Cooling Breath
#321 Stretch Your Legs
#322 Yoga at the Office
#323 Terrific Triangle
#325 Get the Kinks Out
#326 SOOTHING TWIST
WAI LANA YOGA Season 4
EPISODE LISTINGS/DESCRIPTIONS : SHOWS #401 TO #426
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
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
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
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.
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
WAI LANA YOGA Season 5
EPISODE LISTINGS/DESCRIPTIONS : SHOWS #501 TO #526
#501 TIP-TOP TRIO
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.
#502 UNGIRDLE YOUR SHOULDERS
Today's poses loosen the shoulder girdle, releasing stored tension and improving posture.
#503 SPECIAL: CONSTIPATION BEGONE!
Wai Lana shows you a very effective yoga technique for relieving constipation, whether mild or long-standing.
#504 GOOD VIBRATIONS
Vibrate your vocal cords with Standing Lion for a clear, strong voice. Lion and Shoulderstand both stimulate the thyroid gland, keeping your hormones under control.
#505 BREATHE EASY!
Wai Lana shows you a simple breathing technique that strengthens and purifies the lungs-great for those with asthma and other respiratory problems.
#506 GET THE EDGE WITH YOGA
Whether you run, lift weights, or play soccer, basketball, or tennis, Wai Lana's stretches counterbalance tight muscles, giving you winning-edge flexibility. Learn a meditation that will put you on top of your mental game, too.
#507 FOCUS: ARMS AND LEGS
Loosen your shoulders while strengthening your arms. A squatting pose and leg lifts loosen your hips while strengthening your legs.
#508 ENERGIZE YOUR SPINE!
Forward bends, backbends, and twists loosen the spine and give you energy. They also tone the spinal nerves connected to your internal organs, creating vibrant inner health.
#509 TWO-HAND SNAKE
This balancing pose strengthens both arms and abs and improves concentration. End with a standing chin lock that calms the mind and emotions.
#510 BANISH LOWER BACK PAIN
Wai Lana shows you a series of poses to strengthen your abs, thighs, and back muscles-all essential for a healthy back.
#511 ENJOY SUPPLE JOINTS
Get your toes, knees, hips, and shoulders moving to give your joints the freedom of maximum flexibility. Then salute the sun to energize your entire body.
#512 EASY STRESS RELIEF
Wai Lana shows you poses and a breathing technique to release stored stress, both physical and mental.
#513 LOOSE LEGS, LOOSE HIPS
Loosen your hamstrings to release your hips for deeper forward bends. Stretch your thighs and release your groin for deeper backbends.
#514 CHAKRA BREATHING
Wai Lana teaches you to breathe to the navel chakra while balancing in Reverse Arrow. Activating this energy center purifies the subtle body and prevents disease.
#515 DUCK WALKING
Waddling like a duck increases circulation in your legs. This and other exercises loosen your knees and hips to prepare you for the meditative sitting poses.
#516 BELLOWS BREATH
Use your breath to achieve peace of mind after an invigorating exercise session that includes yoga splits.
#517 THE THIGH BONE'S CONNECTED TO THE HIP BONE
Use your legs in different ways to loosen your hips and massage your spine. Then strengthen your thighs with Dynamic Squatting Pose.
#518 SPECIAL: PREGNANCY - PART 1
Wai Lana shows you poses to keep you strong and flexible while pregnant-or anytime. The Blowing Breath will help you through labor and delivery.
#519 SPECIAL: PREGNANCY - PART 2
Complete Yoga Breathing helps you relax, an essential skill both before and after giving birth. Restrained Angle Pose prepares the groin for childbirth, and Aswini Mudra keeps your internal organs toned.
#520 SPECIAL: PREGNANCY - PART 3
Wai Lana shows you how to use a wall and a chair to stretch and strengthen your body without losing your balance. The hip openers will ease the birthing process.
#521 SPECIAL: RECOVERY FROM CHILDBIRTH - PART 1
Practice these poses to get your abs back in shape and tighten up the pelvic muscles. Wai Lana will also show you a deep breathing technique you can do alongside your baby.
#522 SPECIAL: RECOVERY FROM CHILDBIRTH - PART 2
Wai Lana helps you focus on poses to strengthen your abs, back, and thighs. This will ensure that you can carry your growing infant without experiencing back pain.
#523 UPSIDE DOWN FLOW
Move from Plough to Single Leg Shoulderstand to Hips Folded to rest your heart, stretch your hamstrings, and strengthen your back. Then tighten your tummy with Leg Gyration.
#524 CRANE BALANCE
Do the Crane with Wai Lana, balancing on one leg. Then balance on your hands for Patient Crane and improve your concentration as you strengthen your arms.
#525 EXERCISE YOUR EYES
Wai Lana shows you a simple exercise to strengthen your eyes. Then you'll relax neck and shoulder tension with a series of feel-good stretches.
#526 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. # # #
WAI LANA YOGA
(SHOWS #601 TO #626)
#601 LENGTHEN & STRENGTHEN
Lengthen and strengthen the muscles of your legs, your arms, your entire body with poses like Wheel, Warrior, and Patient Crane.
#602 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.
#603 EASY PLOUGH
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.
#604 STAY COOL
Warm up with Salute to the Sun, then cool both mind and body with Sheetali Pranayama, an easy breathing technique.
#605 YOGA DANCE
Stretch the kinks from your body with today's asanas, then set your spirit free by dancing and singing with Wai Lana.
#606 TWISTING COBRA
Stretch and compress your abdominal organs with a variety of poses that relieve gas and mild constipation and tone the liver and kidneys.
#607 STRENGTH & BALANCE
Warrior 3, Crane, and One-Legged Wheel are all balancing poses that bring strength and coordination.
#608 TADAGI MUDRA
Combine breath retention and chakra visualization to activate the subtle energy, invigorating your entire body.
#609 BETTER BACKS
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.
#611 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.
#612 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.
#613 ARCH & BEND
Alternate between forward bends and backbends to keep your spine supple and strong. Strengthen your thighs and abs with Half Vessel Pose.
#614 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.
#615 PLOUGH TWIST
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.
#616 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.
#617 HAMSTRING BALANCE
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.
#619 ENERGIZE WITH THE SUN
Exercise and energize your entire body with the Salute to the Sun, Side Angle Pose, and two versions of Plough.
#620 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.
#621 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.
#622 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.
#623 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.
#624 ROCKING BOW
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.
#625 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.
#626 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.# # #
WAI LANA YOGA
(SHOWS #701 TO #726)
#701 CRANE POSES
Balance first on one leg, then on your hands in two poses that resemble this graceful white bird.
#702 LOWER BACK SPECIAL (PART 1)
Wai Lana shows you how to relieve lower back tension with gentle stretches for tight muscles. A chair makes ab strengthening easy in an essential back-care exercise.
#703 LOWER BACK SPECIAL (PART 2)
Wai Lana focuses on strengthening the back muscles to prevent and relieve lower back pain. She'll show you how a strap can make sitting cross-legged easy.
#704 UN-KNOT YOUR NECK
Get rid of kinks and stubborn knots in your neck with exercises that release tension and prevent headaches. The flexibility you gain will prepare you for a few upside down poses.
#705 LEAN ON IT! (PART 1)
Make friends with your wall, letting it support you in a variety of yoga poses. A wall makes it fun and easy to balance, twist, and stretch.
#706 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.
#707 DYNAMIC COMBO ROLLS
Turn upside down, stretch your hamstrings, test your balance, and strengthen your abs all in one fun exercise that combines different poses.
#708 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.
#709 PERFECT POSTURE
Wai Lana shows you a series of poses to loosen the shoulders and open the chest, making good posture a breeze.
#710 THREADED TWIST
Threading your arm through your leg gives you stability and leverage for a great spinal twist. Round out the session with an energizing breath, Headstand, and deep relaxation.
#711 SPECIAL: HIGH BLOOD PRESSURE
Relaxing poses and gentle stretches are ideal for high blood pressure. Get a few cushions and join Wai Lana for restful asanas and a special breathing technique.
#712 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.
#713 SPECIAL: CHAIR POSES
Wai Lana shows you creative ways to use a chair in forward bends, backbends, and even inversions.
#714 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.
#715 BUTTERFLY SHOULDERSTAND
Today you'll go from Plough to Shoulderstand to Butterfly and Bridge in a fun flow of upside down poses.
#716 BACKBEND BOONS
Try a range of backbends to strengthen your spine, stretch your abdominal organs, and build your stamina.
Combine a lunge with a hamstring stretch to loosen up your hips, then strengthen your arms and test your balance with Two-Hand Snake Pose.
#718 ANIMAL POSES
Bulldog, Pigeon, Dolphin, and Stretching Dog all have something to teach us about stretching and strengthening various parts of our bodies.
#719 SPECIAL: HEMORRHOIDS
Aswini Mudra is an easy technique that helps relieve this common ailment. Combine it with the poses on today's show for effective results.
Let your body bend in Blowing Tree. Loosen your legs for Lotus with a five-part stretch, then do some lying-down versions of the posture.
#721 TOES & PALMS BALANCE
Balance in push-up position, then test your strength and stamina by turning sideways to balance on one hand and foot. An energizing breath and an easy twist will give you energy for Yoga Dance.
#722 SPECIAL: BLANKETS
Blankets can make your yoga session easier and more enjoyable. Wai Lana shows you how.
#723 PERFECT PARTNERS
Flexibility and strength are perfect partners, so develop them both with today's mix of postures.
#724 LORD OF THE DANCE
This graceful balancing pose is a study in concentration, poise, and beauty. After backbends and a twist, end the session with musical meditation.
#725 TOPSY TURVY
Today's upside down poses give your glands a boost, regulating those pesky hormones.
#726 SUPPLE SIDES
Loosen the sides of your torso with Cat Twist and a side leg lift. Stretch out your hips, knees, and legs with Lotus Stretch and relax into Lotus Forward Bend.# # #