{"id":"41fb5392-4bdf-4393-9734-a7a62cdf8368","title":"Morning Yoga","icon":"🧘","parent_id":null,"author":{"name":"Rohan","initials":"R"},"category":{"id":"cea7efb6-b817-406b-af73-58080683bf44","name":"Vinyasa","path":["Yoga","Vinyasa"]},"description":{"markdown":"A gentle **14 minute** flow to wake up, for _3 rounds_. Each round moves through a sun salutation, holds Warrior II on both sides, then rests in child's pose. Breathe slowly through your nose throughout, and stay in child's pose after the last round for as long as you like.","html":"

A gentle 14 minute flow to wake up, for 3 rounds.

Each round moves through a sun salutation, holds Warrior II on both sides, then rests in child's pose. Breathe slowly through your nose throughout, and stay in child's pose after the last round for as long as you like.

"},"youtube_video_id":null,"rounds":3,"round_duration_in_seconds":270,"total_duration_in_seconds":810,"steps_count":8,"updated_at":"2026-02-01T14:13:04.197Z","favourites_count":1,"forks_count":0,"favourited":false,"steps":[{"id":"ebc6f3f5-c840-4e6e-a910-6f5f2fbeb539","number":1,"title":"Mountain pose","description":{"markdown":"Stand tall, feet hip-width apart, and take a few deep breaths. Sweep your arms overhead on an inhale.","html":"

Stand tall, feet hip-width apart, and take a few deep breaths. Sweep your arms overhead on an inhale.

"},"duration_in_seconds":30,"video_start_in_seconds":null},{"id":"b59c3594-7553-4c61-978d-f291c3529f9f","number":2,"title":"Forward fold","description":{"markdown":"Exhale and hinge at the hips with **soft knees**, letting your head hang heavy.","html":"

Exhale and hinge at the hips with soft knees, letting your head hang heavy.

"},"duration_in_seconds":30,"video_start_in_seconds":null},{"id":"289abfc3-6aad-4342-96be-af9c3d47ccbd","number":3,"title":"Halfway lift","description":{"markdown":"Inhale, hands to shins, and lengthen your spine flat.","html":"

Inhale, hands to shins, and lengthen your spine flat.

"},"duration_in_seconds":15,"video_start_in_seconds":null},{"id":"5b2931d6-794e-42dc-add0-648ffc651e12","number":4,"title":"Plank","description":{"markdown":"Step back to a high plank, shoulders over wrists, then lower slowly to the floor.","html":"

Step back to a high plank, shoulders over wrists, then lower slowly to the floor.

"},"duration_in_seconds":30,"video_start_in_seconds":null},{"id":"e997ab8b-bc28-4dca-8694-e612cc852cb9","number":5,"title":"Downward dog","description":{"markdown":"Lift your hips up and back. Pedal your heels to stretch the calves.","html":"

Lift your hips up and back. Pedal your heels to stretch the calves.

"},"duration_in_seconds":45,"video_start_in_seconds":null},{"id":"65bc3795-ebea-4d82-ac35-68d2ddd9e8f7","number":6,"title":"Warrior II, right side","description":{"markdown":"Step your right foot forward, bend the front knee over the ankle and reach both arms long.","html":"

Step your right foot forward, bend the front knee over the ankle and reach both arms long.

"},"duration_in_seconds":45,"video_start_in_seconds":null},{"id":"cb9b17f6-6624-41b8-bb86-83ff88076d5d","number":7,"title":"Warrior II, left side","description":{"markdown":"Switch sides and hold, gazing past your front fingertips.","html":"

Switch sides and hold, gazing past your front fingertips.

"},"duration_in_seconds":45,"video_start_in_seconds":null},{"id":"5e3274c0-0128-48a3-acdf-9530e6d24425","number":8,"title":"Child's pose","description":{"markdown":"Knees wide, big toes touching, forehead to the mat. Rest and breathe.","html":"

Knees wide, big toes touching, forehead to the mat. Rest and breathe.

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

Routine complete