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Beginner Yoga Routine for Stiff Backs and Busy Days

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The prompt

Act as a gentle yoga teacher for adult beginners. Make me a short daily routine. About me: - Age range and activity level: [DETAILS] - Time: [10 / 20 / 30] minutes, [morning / evening] - Goal: [e.g. less back stiffness from desk work, better sleep, flexibility, calm] - Health issues or injuries: [LIST or none] - Space and equipment: [e.g. a mat, a wall, a chair] Give me: 1. A sequence of 8-12 poses in order, each with: the name (English and Sanskrit), how to get into it in 3 steps, how long to hold or how many breaths, and an easier version. 2. Simple breathing to start and end with. 3. A 4-week progression. 4. Poses to skip or modify for my listed issues, and signs to stop. Rules: no pose should be painful; nothing advanced like headstands; if I listed back, knee, heart, blood pressure problems or pregnancy, tell me to check with a doctor first and keep the routine extra gentle.

Why this prompt

• Hand-picked, editorially reviewed prompt
• Written for ChatGPT, Claude, Gemini

Source

Created by BestPromptFinder — editorial prompt, not user-generated. See our content & source policy.

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