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Choose what you want to work on, how much time you have and the kind of movement you prefer. The builder uses published LearnYoga.net poses and arranges them from preparation through the main work to a quieter finish.

Explore Yoga Poses

Browse the full pose library by level, goal, body area, pose type, position or energy.

Crow Pose

Bakasana

Crow Pose is a compact arm balance that asks for a rounded upper back, steady hand pressure and a clear forward shift. It is less about jumping up and more about placing your weight carefully over your hands.

Dolphin Pose

Ardha Pincha Mayurasana

Dolphin Pose is a forearm version of an inverted V shape. It builds shoulder and upper-back strength, asks the core to stay organised, and can prepare the body for stronger overhead work without as much wrist extension as Downward-Facing Dog.

Lotus Forward Fold

Yoga Mudrasana

Lotus Forward Fold is a deep seated shape done from Lotus Pose, with the legs in a strong external rotation and the spine folding forward. It asks for a lot from the hips, knees and ankles, so it is usually best kept small and practised only if Lotus already feels steady and pain-free for your body.

Plank Pose

Phalakasana

Plank Pose is a straight-arm strength pose that teaches you how to organise the whole body together. It asks the hands, shoulders, belly, legs and heels to work as one long line rather than hanging into the lower back.

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Understand your practice, then use the tools

LearnYoga.net connects explanations with practical tools so you can move from a question to a pose, routine or practice without hunting through unrelated pages.