{"id":"f3426630-5304-4f54-b5ea-69fa1897cec3","title":"Power Yoga Core","icon":"🔥","parent_id":null,"author":{"name":"CosmicPickle","initials":"C"},"category":{"id":"4e322ffa-6445-4f94-a683-37f090202b92","name":"Power","path":["Yoga","Power"]},"description":{"markdown":"Core-focused power yoga that builds towards crow pose, for _3 rounds_. Warm up with a few sun salutations first.","html":"

Core-focused power yoga that builds towards crow pose, for 3 rounds.

Warm up with a few sun salutations first.

"},"youtube_video_id":null,"rounds":3,"round_duration_in_seconds":240,"total_duration_in_seconds":720,"steps_count":8,"updated_at":"2026-07-16T14:20:39.738Z","favourites_count":0,"forks_count":0,"favourited":false,"steps":[{"id":"85866ab9-f0dd-4527-9179-f09c376020d9","number":1,"title":"Boat pose","description":{"markdown":"Sit on your sit bones, lift your shins and reach your arms forward. Straighten your legs if you can.","html":"

Sit on your sit bones, lift your shins and reach your arms forward. Straighten your legs if you can.

"},"duration_in_seconds":30,"video_start_in_seconds":null},{"id":"c7e537b5-85df-433d-b594-6f184fd73b0d","number":2,"title":"Low boat","description":{"markdown":"Lower your legs and torso to hover just off the floor.","html":"

Lower your legs and torso to hover just off the floor.

"},"duration_in_seconds":15,"video_start_in_seconds":null},{"id":"d5ecbb88-b448-40e7-9b42-e4b6afdd2953","number":3,"title":"Plank","description":{"markdown":null,"html":null},"duration_in_seconds":45,"video_start_in_seconds":null},{"id":"9cf95081-c32f-4a59-bfe1-359117f542b0","number":4,"title":"Dolphin plank","description":{"markdown":"Lower onto your forearms and lift your hips towards a dolphin, then back to plank, with your breath.","html":"

Lower onto your forearms and lift your hips towards a dolphin, then back to plank, with your breath.

"},"duration_in_seconds":30,"video_start_in_seconds":null},{"id":"365fcb32-0c20-4328-aa81-7b306eab92a1","number":5,"title":"Side plank, right","description":{"markdown":null,"html":null},"duration_in_seconds":30,"video_start_in_seconds":null},{"id":"955837d2-7800-4ba2-b4db-607e1ebc186e","number":6,"title":"Side plank, left","description":{"markdown":null,"html":null},"duration_in_seconds":30,"video_start_in_seconds":null},{"id":"479b3743-61f2-4854-a10e-4371d0ceb306","number":7,"title":"Crow pose","description":{"markdown":"Squat, hands down, knees to the backs of your arms, gaze forward, and shift your weight until your feet lift. A cushion in front of you helps.","html":"

Squat, hands down, knees to the backs of your arms, gaze forward, and shift your weight until your feet lift. A cushion in front of you helps.

"},"duration_in_seconds":30,"video_start_in_seconds":null},{"id":"7cc0b030-0a8b-4019-94eb-5c1712680f98","number":8,"title":"Child's pose","description":{"markdown":null,"html":null},"duration_in_seconds":30,"video_start_in_seconds":null}]}

Routine complete