Yoga sequence builder: create your own flow and play it in 3D

This free yoga sequence builder lets you create your own yoga routine from 180 poses and play it straight away with the same 3D guide and voice as our guided sessions. There is no app to download and no account: build the sequence in your browser, save it automatically, and share it with a link. Think of it as a yoga sequence creator and yoga routine builder in one. Below: how the tool works, how to build a yoga sequence that feels good, and sample sequences to copy.

How to use the yoga flow builder

1. Find a pose. Type in the search box: English or Sanskrit names both work, so "cobra", "tree", "twist" or "bhujangasana" will narrow the list. Tap a pose card to add it to the end of your sequence.
2. Set the hold. Each pose starts at 30 seconds. Choose 15, 20, 30, 45, 60, 90 or 120 seconds from the small menu next to it.
3. Put it in order. Drag a pose up or down, or use the ↑ and ↓ arrows (easier on a phone). The ✕ button removes a pose; Clear empties the list.
4. Play my sequence. The 3D player opens below. It has play and pause, previous and next, voice on or off, 28 languages, shorter or longer holds and full screen.
5. Copy link. The link holds your whole sequence and every hold time. Anyone who opens it sees the same list, ready to play.

Your sequence is saved in this browser, so it is still there when you come back tomorrow. Two-sided poses such as Warrior II or Triangle Pose play the left side, then the right side, by themselves, so add them only once. In your own sequence the voice names each pose and counts the first breaths; the detailed step-by-step cues are on each pose page, so read those first for any pose that is new to you.

How to build a yoga sequence

What is a yoga sequence? It is simply the order of poses in one practice. A good order warms the body up gently, reaches the hardest poses when you are warm, and then brings you down to rest. Most well-planned classes, from gentle Hatha to power flow, follow the same arc:

1. Arrive (1–2 min): a seated pose such as Easy Pose, or Child's Pose, with slow breathing.
2. Warm up (2–4 min): Cat and Cow, Downward Dog, or a few rounds of Surya Namaskar.
3. Standing poses (4–8 min): Warriors, Triangle, Chair and lunges build heat and strength. A simple yoga standing sequence for a beginner: Mountain, Warrior II, Triangle.
4. Balance (1–3 min): Tree or Eagle, placed while the legs are warm but not tired.
5. Peak work (2–5 min): backbends such as Cobra or Bridge, core work such as Plank and Boat, or a deep hip opener.
6. Cool down (3–5 min): twists, seated forward bends and gentle hip stretches.
7. Rest (2–5 min): end in Savasana. Give it at least 90 seconds.

Rules that keep a sequence safe

• Balance each backbend with a counter-pose. After Cobra or Bridge, use Child's Pose or a gentle twist.
• Go from easy to harder. Put Downward Dog before Plank, and Low Lunge before Pigeon.
• Keep the level steady. Standing poses together, then floor poses together, so you are not up and down all the time.
• Hold times: 15–30 seconds for strong poses, 30–60 seconds for most stretches, 90–120 seconds for restful poses.
• Use props. A yoga sequence with blocks, a strap or a chair is still a real practice; the builder doesn't care what is under your hands.

Sample yoga sequences to copy

Search each pose name in the builder and add them in this order. The totals include both sides of two-sided poses.

Easy yoga sequence for beginners (about 12 minutes)

Easy Pose 60 s → Cat 20 s → Cow 20 s → Downward Dog 30 s → Mountain Pose 30 s → Tree Pose 30 s → Warrior II 30 s → Triangle 30 s → Bridge 30 s → Child's Pose 45 s → Supine Spinal Twist 45 s → Savasana 120 s. It is an easy beginner yoga flow, a first hatha yoga sequence for beginners and a gentle full body yoga routine that works well as a daily yoga routine at home.

Rise and shine morning flow (about 7 minutes)

Mountain 20 s → Raised Arms 15 s → Standing Forward Bend 30 s → Low Lunge 30 s → Downward Dog 30 s → Cobra 20 s → Child's Pose 30 s → Warrior I 30 s → Savasana 60 s.

Hip opener yoga sequence (about 11 minutes)

Bound Angle 60 s → Garland 45 s → Low Lunge 45 s → Goddess 30 s → Pigeon 60 s → Happy Baby 45 s → Reclining Bound Angle 90 s → Savasana 90 s.

Yoga flow for strength (about 9 minutes)

Chair 30 s → Warrior I 30 s → Warrior II 30 s → Plank 30 s → Side Plank 20 s → Boat 20 s → Locust 20 s → Bridge 30 s → Child's Pose 45 s → Savasana 90 s. It is one of the best yoga sequences for men and women who want more strength. For a power yoga flow, add two rounds of Sun Salutation at the start and shorten the holds.

Gentle yoga class sequence for seniors

Easy Pose 60 s → Mountain 30 s → Raised Arms 20 s → Tree (hand on a wall) 20 s → Cat 20 s → Cow 20 s → Bridge 20 s → Reclining Hand-to-Big-Toe with a strap 30 s → Savasana 120 s. For a chair yoga class sequence, do Raised Arms and a gentle twist seated; see yoga for seniors for chair versions.

Yoga sequence for kids

Mountain → Tree → Warrior II → Cat → Cow → Cobra → Downward Dog → Lion → Happy Baby → Savasana, with 15–20 second holds. Short holds and animal names keep children interested.

Yoga sequences for teachers

Teachers can use the builder as a quick class planner: build the class, copy the link and keep it in your notes, or send it to students as homework so they can practise the same flow at home with voice guidance in their own language. Use the seven-part arc above as a yoga class sequence template: it suits a Hatha yoga class sequence with long holds and Vinyasa yoga sequences for teachers who prefer short holds.

Unlike paid apps for yoga teachers to create sequences, it has no printable cards, notes or class timings. It does not make free printable yoga sequences; the link replaces a printable yoga routine for beginners, and it talks students through every pose.

What is flow yoga?

Flow yoga, or Vinyasa, links poses with the breath so you move steadily from one to the next instead of resting between them. A flow class usually repeats short sequences such as Sun Salutations. Power flow yoga is a faster, fitness-style version with more strength work. Read more on Vinyasa yoga. In the builder, short holds of 15–20 seconds give a flowing feel; longer holds give a slower Hatha feel.

For creative yoga flow sequence ideas, repeat a short easy yoga flow sequence two or three times: for example Mountain → Raised Arms → Standing Forward Bend → Low Lunge → Downward Dog, then the other leg. Power yoga flow sequences add Chair, Plank and Warrior III between rounds. A full body flow yoga practice touches every direction of the spine: forward, back, sideways and twisting.