How do I actually follow this yoga flow once the AI writes it?

Paste the AI's reply into sweatcue. It structures the session into timed blocks with auto-starting rest timers and calls every set, rest and rep out loud, so you train hands-free instead of scrolling a chat window.

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Climber's recovery yoga for shoulders & forearms

Q: What is the best ChatGPT prompt for a yoga workout like this?

Use the research-backed prompt on this page: "Write me a 20-minute recovery yoga flow for a climber to unwind the shoulders, forearms and spine after a session. Keep it gentle and restorative, not a workout. Begin with 2 min of seated breathing and gentle neck rolls…" Copy the full version with the button above — it wraps the request so ChatGPT, Claude or Gemini returns a clean, followable yoga flow you can run hands-free in sweatcue.

Intermediate · 25–39 · ~20 min

Twenty gentle minutes to unwind the shoulders, forearms and spine after climbing. Below is a research-backed prompt for ChatGPT, Claude or Gemini — copy it, paste the reply into sweatcue, and run the whole yoga flow hands-free.

Session at a glance

Duration~20 min

FormatTimed holds & flow

FocusRecovery

Intensityeasy & conversational

Equipmentbike

Best forGet stronger, intermediate

This is how sweatcue structures the session once you paste it in — timed blocks with auto-starting rest and spoken cues. Figures are read from the prompt itself.

The prompt

Copy the complete prompt (it wraps the request below so the AI returns a clean, runnable session).

Write me a 20-minute recovery yoga flow for a climber to unwind the shoulders, forearms and spine after a session. Keep it gentle and restorative, not a workout. Begin with 2 min of seated breathing and gentle neck rolls. Then guide me through, with hold times: cat-cow for 1 min; thread-the-needle 45 sec per side; puppy/heart-melting pose 45 sec; forearm and wrist stretches (flexors and extensors) 30 sec each; eagle arms or cross-body shoulder stretch 30 sec per side; low lunge with a gentle backbend 45 sec per side; seated forward fold 1 min; supine spinal twist 45 sec per side; and finish in savasana for 2-3 min. Give breathing cues and remind me to keep every stretch in an easy, pain-free range.

Works with Claude, Gemini, Grok or any AI.

Why it's built this way

Gentle yoga improves flexibility and is a pleasant, low-stress way to wind down after hard training; it's associated with modest benefits for stress and wellbeing. Be clear-eyed: yoga doesn't 'flush out' fatigue or speed muscle recovery in any proven way — the value here is improved range of motion at climbing's key joints and a calm post-session routine, not a recovery miracle.

Sources: Sivaramakrishnan et al., Int J Behav Nutr Phys Act 2019 (yoga); Behm et al., Sports Med – Open 2023 (stretching & ROM review)

Run it hands-free in sweatcue

sweatcue is an AI workout dashboard: paste the AI's reply and it runs the whole session on screen and out loud — auto timers, spoken cues for every set, rest and rep, and your live numbers. The AI writes it; sweatcue runs it.

Download for iPhone →

More yoga & related workouts

WeightsWeighted pull-up & grip session BodyweightFront-lever core & antagonist circuit HIITPower-endurance climbing intervals MobilityClimber's shoulder, hip & wrist mobility

New to prompting an AI for workouts?

Start with the full workout library, learn the method in how to write a workout prompt, or see what an AI workout dashboard does.