Home Practice Session Planner
Enter your total practice time and get a warmup, flow, cooldown, and savasana breakdown that scales to any session length.
This is a starting shape, not a rulebook. Move a minute or two between segments if a pose needs more time, as long as savasana stays in the plan.
How it works
A standard beginner sequencing split spends 15% of a session warming up, 55% on standing poses and flow, 20% on floor work and cooldown, and the final 10% in savasana. The calculator rounds the warmup, cooldown, and savasana segments to the nearest minute, then gives the flow segment whatever minutes are left so the four parts always add up to your total, even after rounding.
Worked example: a 60 minute session splits into a 9 minute warmup, 33 minutes of flow, a 12 minute cooldown, and 6 minutes of savasana. Those add up to exactly 60. Scale down to a 30 minute session and the same shape gives roughly a 5 minute warmup, 16 minutes of flow, a 6 minute cooldown, and 3 minutes of savasana, still summing to 30 even though 15% of 30 rounds to a slightly different number than 15% of 60 does.
Why savasana gets cut first (and shouldn't)
When a session runs short on time, savasana is usually the first thing beginners skip, since it looks like just lying there doing nothing. That's backwards. Savasana is where the body absorbs the work of the practice, and skipping it regularly is one of the common mistakes beginners make. If you're short on time, trim a minute or two from the flow segment instead and keep the full rest at the end.
The same warmup-flow-cooldown-savasana shape scales from a quick 20 minute session up to a full hour. A 20 minute session still gets a proportional 3 minute warmup, 11 minutes of flow, a 4 minute cooldown, and 2 minutes of savasana, just compressed. The shape stays consistent; only the numbers change.
FAQ
Can I move minutes between segments?
Yes. These are a starting shape, not a fixed rule. If a particular pose or stretch needs an extra minute, take it from the flow segment rather than the warmup or savasana.
What goes in the warmup?
Gentle mobility work like cat-cow, easy neck rolls, and a few slow stretches to bring blood flow to the joints before anything more demanding. It should never feel strenuous.
Is 10% really enough time for savasana?
It's a reasonable floor for a short home session. If you have extra time, adding a few more minutes to savasana is one of the better places to spend it.
What if my session doesn't match a preset?
Type any total minutes into the custom field and the same percentages apply. The split works the same way at 25, 40, or 90 minutes as it does at the four presets.
For more on structuring a session, see how to sequence a balanced beginner routine, how to actually rest in savasana, and how to build a home practice you'll actually keep.