Yoga · Mindfulness
Yoga Sequence
Builder & Timer
Build a custom yoga flow from 40+ poses, set individual hold times, then run a guided timed session with on-screen cues. Save your favourite sequences and return to them anytime.
🧘 Build Sequence
⚡ Quick Start Flows
💾 Saved Sequences
Your Sequence
Mountain Pose
Tadasana
30
🌿
Practice complete.
📖 How to Use the Yoga Sequence Builder
1
Add poses from the library
Browse or search 40+ poses. Click Add to add them to your sequence. Drag the ≡ handle to reorder. Each pose defaults to 30 seconds — adjust per-pose using the number field.
2
Or start with a Quick Flow
The Presets tab has ready-made flows: Morning Energiser, Bedtime Wind-Down, Beginner Flow, Hip Opener, and more. Load one as a starting point and customise from there.
3
Run the timed session
Hit Start Session and a guided timer walks you through each pose in sequence. On-screen alignment cues appear for each pose. A bell rings when each pose ends and the next begins. You can pause or skip at any time.
4
Save your favourite flows
Hit Save before starting a session to store your sequence. Named sequences are saved in your browser and accessible in the Saved Sequences tab. Build different flows for different moods and days.
Research context: A 2015 meta-analysis in the Journal of Alternative and Complementary Medicine found that yoga practice significantly reduces anxiety, depression, and perceived stress. Physical yoga (asana) improves flexibility, balance, and muscle strength while activating the parasympathetic nervous system. Even short 15–20 minute home practices produce measurable physiological benefits, making a custom sequence builder more useful than most people realise.
Frequently Asked Questions
How long should I hold each pose? ▾
It depends on the style and goal. For flow yoga (Vinyasa), poses are typically held for 3–5 breaths (15–30 seconds). For strength building (Power Yoga), 30–60 seconds. For flexibility and relaxation (Yin Yoga), 2–5 minutes per pose. Beginners should start shorter (15–20 seconds) to build body awareness before extending holds. This builder's default is 30 seconds — a good starting point for most styles.
What's a good sequence for beginners? ▾
The Beginner Flow preset is designed for this. In general, a good beginner sequence follows this arc: brief warm-up (Cat-Cow, Child's Pose), standing foundation poses (Mountain, Warrior I), simple balance work (Tree Pose), seated stretches (Seated Forward Fold, Butterfly), and a closing relaxation (Corpse Pose). Always include a Savasana at the end — even 3–5 minutes of stillness is a critical part of the practice that helps integrate the physical work.
Should I do yoga every day? ▾
Daily practice is fine and often beneficial — but vary intensity. Active, strong sessions (Vinyasa, Power) benefit from a rest day every 2–3 days to avoid overuse injury. Gentle and restorative yoga can be done daily. Many practitioners do 3–5 active sessions per week and use gentler flows or meditation on other days. Consistency over months matters far more than session length or frequency. Even 15 minutes a day produces significant benefits with sustained practice.
How to Use the Yoga Sequence Builder
Build custom yoga flows from 60+ poses with timers, cues, and transitions.
01
Browse poses by category
Poses are grouped by type: standing, seated, twists, inversions, backbends, restorative. Click any category to explore poses with difficulty ratings.
02
Build your sequence
Click '+' on a pose to add it to your sequence. The sequence panel shows your flow with duration and difficulty progression.
03
Set durations for each pose
Each pose has a default hold time. Adjust to match your practice style — a vigorous vinyasa flow uses shorter holds than a yin practice.
04
Run your sequence
Press Play to start. The timer counts down for each pose, shows the verbal cue, and transitions automatically to the next pose. No need to look at the screen.
05
Save and reuse
Save your custom sequences by name. Reuse them as templates and build a library of routines for different moods, times available, and goals.
💡 A well-structured yoga sequence has a warm-up, peak pose, counter-pose, and cool-down. Build toward your peak pose gradually and always include a complementary counter-stretch afterward.