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: Older adult with arthritis or sore joints, low-impact strength and mobility that protect the joints. If you’re at higher fall risk, do the standing work beside a wall or sturdy chair, and clear new exercise with your doctor if you have heart, joint or balance conditions.

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Yoga · Mobility & balance

Slow chair-supported yoga for arthritis

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

Use the research-backed prompt on this page: "I have arthritis and sore joints and I'm a beginner. Give me a slow, gentle 25-minute yoga routine with a chair available as support or as a seated option for every pose. Start with 3 minutes of seated breathing and gent…" 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 · 55+ · ~25 min

A calm 25-minute flow with a chair on standby for every pose. 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~25 min

FormatTimed holds & flow

FocusChair-supported

IntensityControlled

Equipmenta chair / support

Best forMobility & balance, 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).

I have arthritis and sore joints and I'm a beginner. Give me a slow, gentle 25-minute yoga routine with a chair available as support or as a seated option for every pose. Start with 3 minutes of seated breathing and gentle neck and shoulder rolls. Then take me through about 7 gentle poses, seated cat-cow, seated side bend, supported standing forward fold with hands on the chair, chair-assisted gentle lunge, seated twist, chair-supported warrior, and standing calf and hip stretch holding the chair. Hold each pose or stretch for 20-30 seconds per side, moving slowly with the breath. Tell me where to use the chair if balance or a joint is an issue, and to stay out of any painful range. Finish with 3 minutes of relaxation breathing. List each pose with its hold time in seconds and a cue for the chair modification.

Works with Claude, Gemini, Grok or any AI.

Why it's built this way

Gentle yoga is a low-risk, accessible way to combine slow movement, balance, and relaxation, and reviews find it can modestly help wellbeing and physical function. Chair support makes poses safer when joints are sore or balance is shaky. Benefits for arthritis specifically are modest and mixed in the research, so treat this as comfortable, enjoyable movement rather than a treatment.

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: Older adult with arthritis or sore joints, low-impact strength and mobility that protect the joints.

You’re a beginner-level trainer and you want to move well and stay resilient.
You have access to the kit it calls for: a chair / support.
You want a single, repeatable yoga flow you can drop into your week.
You value joint-friendly, balance-aware training over high-impact work.

Who should adapt or skip it

If you’re at higher fall risk, do the standing work beside a wall or sturdy chair, and clear new exercise with your doctor if you have heart, joint or balance conditions.
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

WeightsPain-free machine & band strength MobilityDaily range-of-motion for stiff joints Walking & cardioEasy stationary cycling for sore joints BodyweightSupported bodyweight strength, joint-aware

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.