{"id":"8737c142-723a-42f9-9a8d-e1e08287aecb","title":"Power Flow Strength","icon":"💪","parent_id":null,"author":{"name":"TurboMarmot","initials":"T"},"category":{"id":"4e322ffa-6445-4f94-a683-37f090202b92","name":"Power","path":["Yoga","Power"]},"description":{"markdown":"Strong standing poses held long enough to burn, for _3 rounds_. Keep your front knee stacked over your ankle in every lunge.","html":"

Strong standing poses held long enough to burn, for 3 rounds.

Keep your front knee stacked over your ankle in every lunge.

"},"youtube_video_id":null,"rounds":3,"round_duration_in_seconds":285,"total_duration_in_seconds":855,"steps_count":9,"updated_at":"2026-07-19T08:59:19.345Z","favourites_count":1,"forks_count":0,"favourited":false,"steps":[{"id":"cc5d641a-ed2d-462a-8e5b-c221483c221f","number":1,"title":"Chair pose","description":{"markdown":"Sit low, weight in your heels, arms reaching up.","html":"

Sit low, weight in your heels, arms reaching up.

"},"duration_in_seconds":45,"video_start_in_seconds":null},{"id":"55d81c01-cc3d-4626-8ae1-87ad59c28cd0","number":2,"title":"Warrior II, right","description":{"markdown":"Right knee bent deep, arms long, gaze over your front hand.","html":"

Right knee bent deep, arms long, gaze over your front hand.

"},"duration_in_seconds":45,"video_start_in_seconds":null},{"id":"b5702fc7-16f7-4ba9-8ea1-837f6f344e4d","number":3,"title":"Reverse warrior, right","description":{"markdown":"Flip your front palm and reach up and back.","html":"

Flip your front palm and reach up and back.

"},"duration_in_seconds":15,"video_start_in_seconds":null},{"id":"a5d78855-95c2-4b54-a7f8-ee1af3892471","number":4,"title":"Extended side angle, right","description":{"markdown":"Right forearm on your thigh, top arm reaching over your ear.","html":"

Right forearm on your thigh, top arm reaching over your ear.

"},"duration_in_seconds":30,"video_start_in_seconds":null},{"id":"d5117f5f-be8d-4234-bc38-c1bd551df6ff","number":5,"title":"Chaturanga push-ups","description":{"markdown":"Lower slowly to hover and press back up to plank.","html":"

Lower slowly to hover and press back up to plank.

"},"duration_in_seconds":30,"video_start_in_seconds":null},{"id":"d211589f-79b2-4a2b-97ed-765a1a1643ea","number":6,"title":"Warrior II, left","description":{"markdown":null,"html":null},"duration_in_seconds":45,"video_start_in_seconds":null},{"id":"2738ba18-fa51-435a-ba8e-2e58a629fcc8","number":7,"title":"Reverse warrior, left","description":{"markdown":null,"html":null},"duration_in_seconds":15,"video_start_in_seconds":null},{"id":"64eff47f-f0bb-4fc1-85a1-de960aec4774","number":8,"title":"Extended side angle, left","description":{"markdown":null,"html":null},"duration_in_seconds":30,"video_start_in_seconds":null},{"id":"a1a7610b-1572-44de-8fce-9d7d571a0c2c","number":9,"title":"Downward dog","description":{"markdown":"Rest here.","html":"

Rest here.

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

Routine complete