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: Office-bound with back, neck and posture niggles, mobility plus gentle strengthening. It’s low-risk for healthy adults. Scale the loads and reps to your own level rather than copying the top of every range on day one.

Home › Workout library › Yoga for rounded shoulders & tight hips (25 min)

Yoga · Mobility & balance

Yoga for rounded shoulders & tight hips (25 min)

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

Use the research-backed prompt on this page: "I work at a desk and have rounded shoulders and tight hips from sitting. Write me a 25-minute beginner yoga session focused on chest/shoulder opening and hip flexor mobility. Give hold times in seconds and breath cues. S…" 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 · ~25 min

A 25-minute posture-focused yoga flow that opens rounded shoulders and stiff hip flexors. 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

FocusShoulders & hips

IntensityControlled

Equipmenttowel

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 work at a desk and have rounded shoulders and tight hips from sitting. Write me a 25-minute beginner yoga session focused on chest/shoulder opening and hip flexor mobility. Give hold times in seconds and breath cues. Structure it as: 4 min warm-up (cat-cow x8, child's pose 30s, gentle neck rolls); main sequence with low lunge with overhead reach (45s per side), half-pigeon or reclined figure-4 (60s per side), sphinx pose (45s), thread-the-needle (45s per side), cobra or gentle backbend (3 reps, 15s hold), bridge pose (3 reps, 20s hold), supported fish over a rolled towel for chest opening (60s), and seated twist (45s per side); then a 3-min cool-down (reclined twist 45s per side, savasana 90s). Cue me to stay at mild stretch, never sharp pain, and to keep breathing slowly throughout.

Works with Claude, Gemini, Grok or any AI.

Why it's built this way

Yoga has reasonable evidence for improving flexibility, mobility and self-reported wellbeing, and these poses target the chest, shoulders and hips that tighten when you sit. Evidence that yoga corrects posture or cures back pain long-term is mixed and modest, so think of this as feeling looser and moving better rather than a guaranteed structural change. It's a pleasant, low-risk way to counter a sedentary day.

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: Office-bound with back, neck and posture niggles, mobility plus gentle strengthening.

You’re a beginner-level trainer and you want to move well and stay resilient.
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

It’s low-risk for healthy adults. Scale the loads and reps to your own level rather than copying the top of every range on day one.
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

MobilityHourly desk reset (8 min) WeightsPosterior-chain strength for slouch (30 min) PilatesPilates for sitters' low backs (25 min) BodyweightNo-kit posture circuit (20 min)

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.