{"id":"24256603-06e3-41e6-b9e1-5d64db26d378","title":"Standing Chair Yoga","icon":"🧍","parent_id":null,"author":{"name":"Ama","initials":"A"},"category":{"id":"5af0a076-d4b1-427b-bd8b-fa17fd7a7992","name":"Chair","path":["Yoga","Chair"]},"description":{"markdown":"Standing yoga poses using the back of a chair for balance and support. About 8 minutes. Put the chair against a wall so it can't slide.","html":"

Standing yoga poses using the back of a chair for balance and support. About 8 minutes.

Put the chair against a wall so it can't slide.

"},"youtube_video_id":null,"rounds":1,"round_duration_in_seconds":295,"total_duration_in_seconds":295,"steps_count":9,"updated_at":"2026-07-30T01:24:41.048Z","favourites_count":1,"forks_count":0,"favourited":false,"steps":[{"id":"b5127a91-c6aa-4413-8caf-482af4ea5da5","number":1,"title":"Supported mountain","description":{"markdown":"Stand behind the chair with your hands resting on its back, and grow tall.","html":"

Stand behind the chair with your hands resting on its back, and grow tall.

"},"duration_in_seconds":30,"video_start_in_seconds":null},{"id":"cf205514-a3cc-45e4-a9f3-9fc3424a0151","number":2,"title":"Half forward fold","description":{"markdown":"Walk your feet back and hinge forward until your back is flat and your arms are long.","html":"

Walk your feet back and hinge forward until your back is flat and your arms are long.

"},"duration_in_seconds":45,"video_start_in_seconds":null},{"id":"3ade5100-5268-4232-a395-be1c3365cc7c","number":3,"title":"Supported tree, right","description":{"markdown":"One hand on the chair, lift your left foot to your right ankle or calf.","html":"

One hand on the chair, lift your left foot to your right ankle or calf.

"},"duration_in_seconds":30,"video_start_in_seconds":null},{"id":"2ef96b18-7710-4ab3-a700-25d7669620fb","number":4,"title":"Supported tree, left","description":{"markdown":null,"html":null},"duration_in_seconds":30,"video_start_in_seconds":null},{"id":"2626b0bf-93dd-4334-8319-7f86f6dd812f","number":5,"title":"Supported warrior II, right","description":{"markdown":"Side-on to the chair, one hand on it, right knee bent.","html":"

Side-on to the chair, one hand on it, right knee bent.

"},"duration_in_seconds":30,"video_start_in_seconds":null},{"id":"8efb5351-dfe1-479b-8347-6062f24e3e86","number":6,"title":"Supported warrior II, left","description":{"markdown":null,"html":null},"duration_in_seconds":30,"video_start_in_seconds":null},{"id":"7971e612-9dac-4ee1-b7c1-38470617bed9","number":7,"title":"Calf raises","description":{"markdown":"Rise up on your toes and lower slowly.","html":"

Rise up on your toes and lower slowly.

"},"duration_in_seconds":30,"video_start_in_seconds":null},{"id":"02807cb3-0b08-4486-849a-42a400dc032a","number":8,"title":"Standing side bend","description":{"markdown":"One hand on the chair, reach the other overhead. Switch halfway.","html":"

One hand on the chair, reach the other overhead. Switch halfway.

"},"duration_in_seconds":40,"video_start_in_seconds":null},{"id":"6b493055-5e5a-4624-857d-0b30f2852e76","number":9,"title":"Supported mountain","description":{"markdown":"Close your eyes and breathe.","html":"

Close your eyes and breathe.

"},"duration_in_seconds":30,"video_start_in_seconds":null}]}

Routine complete