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.

Who is this workout for, and who should adapt or skip it?

Built with one person in mind: New mum easing in, gentle core and pelvic-floor-aware rebuild, low-impact. Returning after birth? Wait for your postnatal check and clearance before loading the core, and progress gradually.

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Yoga · General fitness

Restorative postnatal yoga for back & shoulders

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

Use the research-backed prompt on this page: "Create a 20-minute restorative postnatal yoga sequence for the tight shoulders, upper back and lower back I get from feeding and carrying my baby. I'm a beginner new mum, low-impact, no deep twists or intense core work. …" 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.

Beginner · 25–39 · ~20 min

20 minutes of gentle yoga to unknot feeding-tight shoulders and a sore lower back. 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

FocusRestore & release

IntensityControlled

Equipmenttowel

Best forGeneral fitness, beginner

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).

Create a 20-minute restorative postnatal yoga sequence for the tight shoulders, upper back and lower back I get from feeding and carrying my baby. I'm a beginner new mum, low-impact, no deep twists or intense core work. Start with 3 min of seated diaphragmatic breathing. Then a gentle flow with hold times in seconds for each pose: cat-cow (8 slow rounds), child's pose (hold 45s), thread-the-needle (hold 30s each side), low lunge for the hip flexors (hold 30s each side, supported on hands or blocks), gentle seated side-bend (20s each side), supported chest opener over a rolled towel (hold 60s), and a gentle supine knees-to-chest (hold 30s). Cue slow breathing throughout and a light pelvic-floor awareness, avoid end-range or painful stretching, and finish with 3-4 min of relaxation breathing. Tell me which poses to ease off if anything pulls.

Works with Claude, Gemini, Grok or any AI.

Why it's built this way

Gentle yoga and restorative stretching are a low-risk way to ease muscle tension and support relaxation, which is realistic relief for feeding-related shoulder and back tightness. Be straight about it: stretching reliably improves short-term range of motion and comfort, and yoga shows modest stress/wellbeing benefits, but this is comfort and mobility work, not a fix for any structural injury. Keep stretches pain-free and skip deep core or twisting work early postpartum.

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

Who this workout is for

Built with one person in mind: New mum easing in, gentle core and pelvic-floor-aware rebuild, low-impact.

You’re a beginner-level trainer and you want a balanced, sustainable routine.
You have access to the kit it calls for: towel.
You want a single, repeatable yoga flow you can drop into your week.

Who should adapt or skip it

Returning after birth? Wait for your postnatal check and clearance before loading the core, and progress gradually.
As with any new routine, check with a clinician first if you have a medical condition, are injured, pregnant, or returning from a long lay-off. This is general information, not medical advice.

What a 2-week plan looks like

A single session works best on a repeating weekly rhythm. Here’s a simple, balanced two-week block at about 4 sessions a week, on non-consecutive days so you recover between them:

	Mon	Tue	Wed	Thu	Fri	Sat	Sun
Week 1	●	●	·	●	·	●	·
Week 2	●	●	·	●	·	●	·

● This session· Rest or a gentle walk

Keep session days apart where you can, and adjust for how you feel. When you paste the AI’s reply into sweatcue, each session runs hands-free with spoken cues and timers.

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

MobilityWeek-1 breath & pelvic-floor reset PilatesDiastasis-aware deep-core Pilates BodyweightGentle postpartum bodyweight return Walking & cardioStroller walking intervals for new mums

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.