{"id":"15d6832b-d1e5-4420-bd0f-1e3ae487b2db","title":"Office Chair Yoga","icon":"🪑","parent_id":null,"author":{"name":"Rohan","initials":"R"},"category":{"id":"5af0a076-d4b1-427b-bd8b-fa17fd7a7992","name":"Chair","path":["Yoga","Chair"]},"description":{"markdown":"Yoga poses adapted for your desk chair, about 7 minutes. No mat, no changing clothes. Use a stable chair without wheels if you can, and sit towards the front edge with your feet flat.","html":"

Yoga poses adapted for your desk chair, about 7 minutes. No mat, no changing clothes.

Use a stable chair without wheels if you can, and sit towards the front edge with your feet flat.

"},"youtube_video_id":null,"rounds":1,"round_duration_in_seconds":390,"total_duration_in_seconds":390,"steps_count":10,"updated_at":"2026-07-10T21:52:43.795Z","favourites_count":0,"forks_count":0,"favourited":false,"steps":[{"id":"4310d18e-38a6-4a50-b90d-342774865f62","number":1,"title":"Seated mountain","description":{"markdown":"Sit tall, crown of your head lifting, and take five deep breaths.","html":"

Sit tall, crown of your head lifting, and take five deep breaths.

"},"duration_in_seconds":30,"video_start_in_seconds":null},{"id":"06d3eadc-04eb-4a69-85de-841c30209a4f","number":2,"title":"Seated cat-cow","description":{"markdown":"Hands on knees. Inhale to arch and open your chest, exhale to round your back.","html":"

Hands on knees. Inhale to arch and open your chest, exhale to round your back.

"},"duration_in_seconds":45,"video_start_in_seconds":null},{"id":"b25029b0-5704-4c09-a1b4-9428ef795f9c","number":3,"title":"Seated side bend, left","description":{"markdown":"Right arm overhead, lean to the left.","html":"

Right arm overhead, lean to the left.

"},"duration_in_seconds":30,"video_start_in_seconds":null},{"id":"2b4bd646-66e4-4d0a-9702-8171996af88b","number":4,"title":"Seated side bend, right","description":{"markdown":null,"html":null},"duration_in_seconds":30,"video_start_in_seconds":null},{"id":"176f7acf-542d-4767-8a04-18ece4c32e30","number":5,"title":"Seated twist, left","description":{"markdown":"Inhale to lengthen, exhale to twist towards the chair back.","html":"

Inhale to lengthen, exhale to twist towards the chair back.

"},"duration_in_seconds":30,"video_start_in_seconds":null},{"id":"bd555525-1057-475e-8958-cbb5984f4c10","number":6,"title":"Seated twist, right","description":{"markdown":null,"html":null},"duration_in_seconds":30,"video_start_in_seconds":null},{"id":"0b427c0b-52cb-4d1c-9d7b-acc73370d867","number":7,"title":"Seated figure four, left","description":{"markdown":"Left ankle on right knee, flex your foot and hinge forward with a flat back.","html":"

Left ankle on right knee, flex your foot and hinge forward with a flat back.

"},"duration_in_seconds":45,"video_start_in_seconds":null},{"id":"7a2e3286-d00e-4168-9052-78aa8c1449cb","number":8,"title":"Seated figure four, right","description":{"markdown":null,"html":null},"duration_in_seconds":45,"video_start_in_seconds":null},{"id":"2a9d317b-34e2-4142-9fa3-0ea5ef0eb698","number":9,"title":"Eagle arms","description":{"markdown":"Wrap your right arm under your left, lift your elbows and breathe into your upper back. Switch halfway.","html":"

Wrap your right arm under your left, lift your elbows and breathe into your upper back. Switch halfway.

"},"duration_in_seconds":60,"video_start_in_seconds":null},{"id":"e3123086-21d3-406f-bec3-ea220b57a1e8","number":10,"title":"Seated forward fold","description":{"markdown":"Fold over your thighs and let your head and arms hang heavy.","html":"

Fold over your thighs and let your head and arms hang heavy.

"},"duration_in_seconds":45,"video_start_in_seconds":null}]}

Routine complete