Setting Duration and Pacing

Time is one of the most concrete constraints in class planning—you have 45 minutes, or 60, or 90, and that's it. Yet many teachers struggle with timing. They run out of time and rush through savasana, or they finish early and awkwardly add poses to fill space. They plan sequences that look good on paper but feel rushed or dragging in practice.

Effective duration and pacing decisions require understanding how long things actually take, how different styles affect timing, and how to create rhythm that feels natural rather than forced. This article provides practical guidance on making timing work for you and your students.

Standard Class Durations

Common Formats

Most yoga classes fall into standard durations:

30-45 minutes: Express classes, lunch-hour sessions, targeted practices (core work, hip opening)

• Minimal opening (2-3 min)
• Brief warmup (5-8 min)
• Focused build (15-20 min)
• Quick cooldown (5-8 min)
• Short savasana (5 min minimum)

60 minutes: Most common studio class length

• Opening (5-8 min)
• Warmup (10-12 min)
• Build (20-25 min)
• Cooldown (10-12 min)
• Savasana (8-10 min)

75 minutes: Extended practice, more depth

• Opening (8-10 min)
• Warmup (12-15 min)
• Build (25-30 min)
• Cooldown (12-15 min)
• Savasana (10-12 min)

90 minutes: Full practice, traditional length

• Opening (10-15 min)
• Warmup (15-18 min)
• Build (30-35 min)
• Cooldown (15-18 min)
• Savasana (12-15 min)

These are guidelines, not rules. Adjust based on style, intention, and student needs.

The Savasana Non-Negotiable

According to B.K.S. Iyengar in Light on Yoga, savasana is essential for integration. While he doesn't specify an exact minimum, the yoga teaching tradition emphasizes that savasana should never be rushed or skipped.

A practical minimum is 5 minutes, but 8-10 minutes is better for most classes, and 10-15 minutes is ideal for longer or more intense practices. If you're running short on time, shorten other sections—never sacrifice savasana.

Section Allocation

Percentage Guidelines

A useful framework for allocating time:

Opening/Centering: 5-10% of total time

• 60-min class: 3-6 minutes
• 75-min class: 4-8 minutes
• 90-min class: 5-9 minutes

Warmup: 15-20% of total time

• 60-min class: 9-12 minutes
• 75-min class: 11-15 minutes
• 90-min class: 14-18 minutes

Build: 30-40% of total time

• 60-min class: 18-24 minutes
• 75-min class: 23-30 minutes
• 90-min class: 27-36 minutes

Cooldown: 15-20% of total time

• 60-min class: 9-12 minutes
• 75-min class: 11-15 minutes
• 90-min class: 14-18 minutes

Savasana: 10-15% of total time (minimum 5 minutes)

• 60-min class: 6-9 minutes (minimum 5)
• 75-min class: 8-11 minutes (minimum 8)
• 90-min class: 9-14 minutes (minimum 10)

Style-Specific Adjustments

Different styles require different allocations:

Vinyasa/Power: More time in build, less in opening

• Opening: 5%
• Warmup: 15%
• Build: 45%
• Cooldown: 20%
• Savasana: 15%

Hatha: Balanced distribution

• Opening: 10%
• Warmup: 20%
• Build: 35%
• Cooldown: 20%
• Savasana: 15%

Yin/Restorative: More time in opening and cooldown

• Opening: 15%
• Warmup: 10%
• Build: 30%
• Cooldown: 30%
• Savasana: 15%

Pacing and Rhythm

Understanding Pacing

Pacing is the felt sense of speed and rhythm in a class. According to Mark Stephens in Yoga Sequencing, pacing relates to breath and movement coordination. "The breath becomes this medium when we utilize the essential yogic breathing technique of ujjayi pranayama: slow, smooth, lightly audible, conscious breathing through the nose."

Pacing isn't just about how fast you move—it's about the quality of attention, the space between poses, and the rhythm of breath.

Fast-Paced Classes

Characteristics:

• Quick transitions (1-2 breaths between poses)
• Shorter holds (3-5 breaths per pose)
• Continuous movement
• Minimal verbal instruction
• Energizing, heating quality

When to use:

• Morning classes
• Power/athletic styles
• Experienced students
• Building heat and energy
• Shorter durations (45-60 min)

Challenges:

• Students may lose breath awareness
• Less time for alignment refinement
• Can feel rushed or stressful
• Not suitable for beginners

Moderate-Paced Classes

Characteristics:

• Balanced transitions (2-3 breaths)
• Medium holds (5-8 breaths per pose)
• Mix of flow and stillness
• Clear instruction with space to absorb
• Sustainable, accessible quality

When to use:

• Mixed-level classes
• Standard hatha or vinyasa
• Most class times and populations
• Balanced energy (not too heating or cooling)
• 60-75 minute classes

Benefits:

• Accessible to most students
• Time for alignment and breath awareness
• Sustainable intensity
• Flexible—can adjust as needed

Slow-Paced Classes

Characteristics:

• Spacious transitions (3-5 breaths or more)
• Long holds (10+ breaths, or minutes in yin)
• Stillness emphasized
• Detailed instruction and exploration
• Calming, introspective quality

When to use:

• Evening classes
• Yin, restorative, or gentle styles
• Beginners or seniors
• Cooling, grounding intentions
• 75-90 minute classes (or longer)

Benefits:

• Deep exploration of poses
• Time for props and modifications
• Accessible to limited mobility
• Profoundly relaxing

Challenges:

• Can feel too slow for active students
• Requires patience and stillness
• May not build enough heat for some

Pose Hold Duration

Breath Counts

In active styles (vinyasa, hatha, power), poses are typically held for breath counts:

Brief holds (1-3 breaths):

• Transitions
• Dynamic movement
• Sun Salutations
• Balancing poses (for beginners)

Standard holds (5-8 breaths):

• Standing poses
• Seated poses
• Most asanas in hatha classes
• Balancing poses (for experienced students)

Extended holds (10-15 breaths):

• Peak poses
• Deep stretches
• Restorative variations
• Meditation poses

Time-Based Holds

In yin and restorative styles, poses are held for minutes rather than breaths:

Yin holds: 3-5 minutes per pose (sometimes longer)

• Allows connective tissue to release
• Requires complete stillness
• Props support passive stretching

Restorative holds: 5-20 minutes per pose

• Fully supported with props
• Complete muscular release
• Nervous system down-regulation

Calculating Total Time

When planning, estimate time per pose including:

• Setup time (getting into the pose)
• Hold duration (breaths or minutes)
• Transition time (moving to next pose)
• Teaching time (verbal cues and adjustments)

A "5-breath hold" actually takes 30-45 seconds depending on breath pace. Add 10-15 seconds for transitions. So each pose in a sequence takes roughly 45-60 seconds minimum.

For a 60-minute class with 10 minutes for opening/savasana, you have 50 minutes for warmup, build, and cooldown. If each pose takes 1 minute average, that's about 50 poses—but you'll have some longer holds and some quicker transitions, so plan for 30-40 distinct poses/movements.

Creating Natural Rhythm

Breath as Metronome

Stephens emphasizes that breath creates the rhythm of practice. In vinyasa, "we move in and out of asanas with the rhythmic flow of the breath, giving practical expression to the abstract concepts of parinamavada and vinyasa krama."

Your breath pace sets the class pace. If you breathe quickly, students will rush. If you breathe slowly and steadily, students will match that rhythm.

Varying Intensity

Natural rhythm includes variation—not everything at the same pace. Build intensity gradually, sustain it briefly, then release. This creates an arc that feels organic rather than monotonous.

Think of music: there are crescendos and decrescendos, fast movements and slow movements. Your class should have similar dynamic range.

Transitions Matter

The space between poses affects pacing as much as the poses themselves. Quick transitions create momentum and heat. Spacious transitions allow integration and breath awareness.

Match transition pacing to your intention. Energizing class? Keep transitions brisk. Calming class? Allow space between poses.

Common Timing Mistakes

Rushing Savasana

This is the most common error. Teachers run over time and cut savasana short, or skip it entirely. This undermines the entire practice—savasana is where integration happens.

Solution: Plan conservatively. If you're unsure about timing, include fewer poses. You can always add more if time allows, but you can't create time that doesn't exist.

Uneven Section Allocation

Some teachers spend 40 minutes on standing poses and 5 minutes on cooldown. Or they linger in opening and then rush through the build.

Solution: Use percentage guidelines. Check your plan—does each section get appropriate time?

Ignoring Setup Time

Teachers plan "5 breaths in Pigeon" but forget that getting into Pigeon with props takes 30-60 seconds. Multiply this across 40 poses and you've lost 20-40 minutes.

Solution: Add buffer time. Plan for 10-15% less content than you think you need.

Inconsistent Pacing

The class starts slow, then suddenly speeds up, then slows again randomly. This feels jarring and confusing.

Solution: Match pacing to the arc. Gradually increase pace during warmup and build, sustain it at peak, then gradually decrease during cooldown.

Practical Tips

Time yourself: Practice your sequence and time it. You'll discover what actually fits in the allotted time.

Use a timer: During class, glance at a clock or timer to track sections. If you're running behind, adjust.

Have a "Plan B": Know which poses you can skip if time is short, or which you can add if you're ahead.

Communicate timing: Let students know the class duration and stick to it. Ending late is disrespectful of their time.

Practice pacing: Teach the same sequence at different paces to understand how timing affects experience.

Next Steps

To deepen your understanding of class planning, explore:

• Planning Workflow: The complete process from intention to final sequence.
• Choosing Student Level: How student experience affects timing and pacing.
• Class Structure: Understanding the five-stage arc.
• Vinyasa Flow: Breath-paced, flowing practice.

Sources

This article draws on teachings from:

• Mark Stephens, Yoga Sequencing (pacing, breath-movement coordination, vinyasa krama, dynamic exploration)
• B.K.S. Iyengar, Light on Yoga (savasana importance, breath awareness)
• Practical teaching experience with various class durations and styles

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Part of the Sutrix Teacher Knowledge Base • Last updated November 6, 2025