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About this tool
Sequence timer for yoga holds that counts breaths per pose, handles both sides and totals your practice time.
This sequence timer converts a list of asanas into a running order with a hold length and a breath count for each one, automatically expanding two-sided poses into a right and a left hold. Breath counts come from a single setting for how long one full inhale-plus-exhale takes, typically 4 to 6 seconds in a steady practice, so a 30-second hold at 5 seconds per breath is 6 breaths. It totals hold time, transition time and the whole practice, and calls out each change as you go.
Open Asana Hold Timer on AltFTool — it loads instantly in your browser.
Add your input to the workspace.
Adjust the options until the result looks right.
Copy or download the output and put it to work.
Mark a pose as both sides and the timer creates two holds instead of silently halving the work.
Every hold shows both, so instructions given in breaths translate straight into a timer.
Start from a preset sequence, then change any hold, add poses or remove what does not suit you.
In a general Hatha or Vinyasa practice, holds of 5 breaths — roughly 25 to 30 seconds — are typical. Restorative and Yin holds run much longer, commonly 2 to 5 minutes, because the intent is to load connective tissue slowly rather than to work muscle.
At a steady practice pace of about 5 seconds for a full inhale and exhale, five breaths is roughly 25 seconds. A slower, longer breath of 6 to 8 seconds makes the same five breaths 30 to 40 seconds, which is why this timer lets you set breath length rather than assuming it.
Yes as a default — matching the hold on both sides keeps the practice balanced. Some teachers deliberately hold longer on a tighter side, but that is a considered choice rather than the norm, and the timer makes the difference visible if you set it that way.
Anything from 10 to 60 minutes is worthwhile, and consistency matters more than length — a 15-minute practice most days beats a 90-minute session once a week. Build the sequence around the time you actually have rather than abandoning practice on busy days.