{"id":"58b862ac-6e18-4380-83d4-4ee95afc46ed","title":"Yoga for Lifters","icon":"🏋️","parent_id":null,"author":{"name":"IronOx","initials":"I"},"category":{"id":"5a9c983a-cf51-4ff1-94d0-da09c131211e","name":"Hatha","path":["Yoga","Hatha"]},"description":{"markdown":"Hatha poses for the mobility that lifting needs: upper back, shoulders and deep hips. About 12 minutes. Do it on rest days, or after training.","html":"

Hatha poses for the mobility that lifting needs: upper back, shoulders and deep hips. About 12 minutes.

Do it on rest days, or after training.

"},"youtube_video_id":null,"rounds":1,"round_duration_in_seconds":570,"total_duration_in_seconds":570,"steps_count":10,"updated_at":"2026-08-01T19:12:54.242Z","favourites_count":0,"forks_count":0,"favourited":false,"steps":[{"id":"f5380680-f193-44a8-9fc7-45dd1d58d773","number":1,"title":"Downward dog","description":{"markdown":"Press the floor away and sink your chest towards your thighs.","html":"

Press the floor away and sink your chest towards your thighs.

"},"duration_in_seconds":60,"video_start_in_seconds":null},{"id":"ba331406-57f1-42b6-99cd-17cfc5b54813","number":2,"title":"Puppy pose","description":{"markdown":"Hips over knees, arms forward, chest towards the floor, for your overhead position.","html":"

Hips over knees, arms forward, chest towards the floor, for your overhead position.

"},"duration_in_seconds":60,"video_start_in_seconds":null},{"id":"b9181420-3e8e-4fff-89d1-86ed48f7c7e5","number":3,"title":"Thread the needle, right","description":{"markdown":null,"html":null},"duration_in_seconds":45,"video_start_in_seconds":null},{"id":"04b02255-11cd-4ed6-ba5f-a3f141c20c4c","number":4,"title":"Thread the needle, left","description":{"markdown":null,"html":null},"duration_in_seconds":45,"video_start_in_seconds":null},{"id":"885f2bc6-213a-471c-8c16-f8165d461465","number":5,"title":"Cobra","description":{"markdown":"For the thoracic extension your squat and bench need.","html":"

For the thoracic extension your squat and bench need.

"},"duration_in_seconds":45,"video_start_in_seconds":null},{"id":"b32f5c95-709d-495b-af0f-1f4396ab09ec","number":6,"title":"Garland pose","description":{"markdown":"A deep squat with your heels down, using a rolled mat under them if needed.","html":"

A deep squat with your heels down, using a rolled mat under them if needed.

"},"duration_in_seconds":60,"video_start_in_seconds":null},{"id":"d7013c44-7e5e-4b19-935e-78efeea236d6","number":7,"title":"Reclined twist, right","description":{"markdown":null,"html":null},"duration_in_seconds":45,"video_start_in_seconds":null},{"id":"424c700e-ba0c-4dde-8b0a-6b620003fa51","number":8,"title":"Reclined twist, left","description":{"markdown":null,"html":null},"duration_in_seconds":45,"video_start_in_seconds":null},{"id":"8f2e1753-c3b0-4764-ac39-2907405fd6c2","number":9,"title":"Happy baby","description":{"markdown":null,"html":null},"duration_in_seconds":45,"video_start_in_seconds":null},{"id":"1da27594-29ba-4f41-a2f5-990a642c1d07","number":10,"title":"Savasana","description":{"markdown":null,"html":null},"duration_in_seconds":120,"video_start_in_seconds":null}]}

Routine complete