Yoga Pose Hold Timer

The Yoga Pose Hold Timer turns any list of poses into a hands-free, sequenced practice timer. Choose your poses, set how long to hold each one, decide how much rest to take between them, and the tool builds a complete session with a running total length, a visual flow timeline, and a guided countdown that chimes its way from your first breath to final relaxation. It is built for home practice, studio teachers planning a class, and anyone who wants a structured flow without staring at a clock.

What Is a Yoga Pose Hold Timer?

A yoga pose hold timer is a sequenced interval timer designed specifically for yoga. Instead of a single countdown, it chains together a series of holds (the time you stay in each pose) separated by short transitions (the time you take to move to the next pose). You can repeat the whole sequence for several rounds, add a get-ready countdown before you begin, and the timer announces each change with a gentle sound so you never have to look at the screen.

How to Build Your Sequence

1. Add poses: tap any pose in the library to drop it into your flow, or load a ready-made flow like Sun Salutation or Bedtime Relax and tweak it.
2. Set each hold: use the + / − buttons or type a value to set how many seconds you hold each pose. Longer for restorative poses, shorter for flowing ones.
3. Reorder and trim: move poses up or down with the arrows and remove any you do not want.
4. Set transition, prep, and rounds: choose the rest between poses, an optional get-ready countdown, and how many times to repeat the flow.
5. Build and start: press Build Timer to see your full session, then Start to run it.

Recommended Hold Times by Pose Type

These are general starting points. Adjust to your level, your breath, and how the pose feels on the day.

Ready-Made Flows Included

• ☀️ Sun Salutation — a classic 7-pose warming flow with short holds, repeated for 3 rounds to build heat.
• 🌅 Morning Energizer — standing and balancing poses to wake up the body and mind in a single round.
• 🌙 Bedtime Relax — long, restorative holds ending in Savasana to wind down before sleep.
• ⚖️ Balance & Core — balance and core-focused poses repeated for 2 rounds to build stability and strength.

How the Total Session Time Is Calculated

The timer adds up three parts: the one-time get-ready countdown, the time spent holding poses across all rounds, and the transitions between poses.

Benefits of Holding Yoga Poses

• Strength: isometric holds build muscular endurance in the legs, core, and shoulders.
• Flexibility: staying in a stretch long enough lets the nervous system relax and the range of motion increase.
• Breath control: a fixed hold gives you a window to practise slow, even ujjayi breathing.
• Focus and calm: a predictable structure quiets the mind and reduces the urge to rush.
• Consistency: repeatable timings make it easy to track progress week to week.

How to Use This Timer

1. Add your poses from the library, or load one of the ready-made flows.
2. Set hold durations for each pose and reorder them as needed.
3. Set the transition, prep, and rounds to match the pace you want.
4. Press Build Timer to see your total session length, timeline, and pose schedule.
5. Press Start to run the guided countdown with breathing animation and audio cues — hands free.

Frequently Asked Questions

How long should I hold a yoga pose?

For most poses, 30 to 60 seconds is a common hold that lets you settle into the posture and take 5 to 12 slow breaths. Restorative poses such as Child's Pose or Legs Up the Wall are often held for 1 to 5 minutes, while flowing styles move through poses in just a few breaths. Beginners can start with 20 to 30 seconds and build up over time.

What is a good transition time between poses?

A transition of 3 to 8 seconds is usually enough to move calmly into the next pose without rushing. The timer defaults to 5 seconds. Use a shorter transition for energetic flows and a longer one for gentle or restorative sequences where you want extra time to settle.

Can I create my own yoga sequence?

Yes. Tap any pose in the library to add it to your sequence, set an individual hold time for each pose, use the arrows to reorder them, and remove the ones you do not want. You can also load a ready-made flow and customize it. Your sequence is saved in the page link so you can bookmark or share it.

Does the timer play sounds and work hands-free?

Yes. The guided timer plays a gentle chime when each pose begins, a countdown beep in the final seconds, and a finishing chime when the session ends, so you can keep your eyes closed and your hands free. You can mute the sound at any time, and on supported devices the timer keeps your screen awake while it runs.

How many calories does yoga burn?

Hold-focused hatha yoga burns roughly 2.5 METs, which is about 120 to 180 calories per hour for an average adult, depending on body weight and intensity. Enter your body weight and the timer will estimate the calories for your specific session. More vigorous, flowing styles burn more.

Will the timer keep my screen on?

On browsers that support the Screen Wake Lock API, the timer requests to keep your screen awake while a session is running so it does not dim or lock mid-pose. This is best-effort: if your browser does not support it, keep the tab in the foreground and adjust your device's auto-lock setting.

Additional Resources

• Asana (Yoga Poses) - Wikipedia
• Hatha Yoga - Wikipedia