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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Yoga · Plan · General fitness

Progressive yoga plan (6 weeks)

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

Use the research-backed prompt on this page: "Build me a 6-week progressive vinyasa yoga plan, practising 3 times a week. Start with foundational sessions (sun salutations, basic standing poses and balance) and progress week by week — longer holds, stronger standing…" 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 · 40–54 · 6-week plan · 3 times a week

Six weeks building from foundations to stronger holds and deeper flexibility. 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

Duration6-week plan · 3 times a week

FormatTimed holds & flow

Focus6 weeks

IntensityControlled

EquipmentA mat

Best forGeneral fitness, 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).

Build me a 6-week progressive vinyasa yoga plan, practising 3 times a week. Start with foundational sessions (sun salutations, basic standing poses and balance) and progress week by week — longer holds, stronger standing and arm-supporting poses, deeper hip and shoulder openers, and more challenging balances — so it gets gradually harder, with a lighter restorative session each week. For each session list the week, the day, and the poses in order with a hold time in seconds or a breath count.

Works with Claude, Gemini, Grok or any AI.

Why it's built this way

Yoga builds flexibility, balance and muscular endurance, and you progress it like any training — holding poses longer and advancing to stronger, more demanding postures over the weeks. Honest caveat: the cleanest evidence in healthy adults is from small studies; the strongest trials are in older adults, so treat it as excellent mobility and balance work.

Sources: Sivaramakrishnan et al., IJBNPA 2019 (RCT meta-analysis, older adults); Cowen & Adams, J Bodyw Mov Ther 2005 (small uncontrolled pilot)

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 →

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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.