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: Expecting and active, low-impact, trimester-appropriate strength and cardio. This is written for pregnancy, but every pregnancy is different, get your midwife or doctor’s OK first, and stop for bleeding, dizziness, contractions or pain.

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Yoga · General fitness

Prenatal yoga for hips & back

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

Use the research-backed prompt on this page: "I'm pregnant (cleared to exercise) and want a 25-minute prenatal yoga session for tight hips, lower-back relief and calm breathing. No deep/closed twists, no lying flat on my back, no deep backbends, and no breath-holdin…" 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

25 minutes of supported prenatal yoga for hip and back relief and calm breathing, no deep twists, no lying flat. 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

FocusPrenatal yoga

IntensityControlled

Equipmenta chair / support

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).

I'm pregnant (cleared to exercise) and want a 25-minute prenatal yoga session for tight hips, lower-back relief and calm breathing. No deep/closed twists, no lying flat on my back, no deep backbends, and no breath-holding. Warm-up (5 min): seated or all-fours diaphragmatic breathing, then 8 slow cat-cows. Main flow (15 min), holding each 20-30 sec, breathing the whole time: supported wide-knee child's pose, all-fours hip circles each direction, low lunge with hands on a chair (each side), supported standing forward fold with hands on a chair, garland/supported deep squat holding a chair, seated side bend each side, gentle open (not deep) seated twist looking over the shoulder each side. Cool-down (5 min): side-lying rest with a pillow between the knees and slow breathing. Give me breathing cues, modifications as my belly grows, and a reminder to come out of any pose that feels strained.

Works with Claude, Gemini, Grok or any AI.

Why it's built this way

Prenatal yoga is widely used and generally considered safe in healthy pregnancy with positional modifications (avoiding supine and deep twists). Broader research on yoga shows modest benefits for stress, mood and flexibility, and stretching reliably improves range of motion, but quality pregnancy-specific trials are limited, so treat the comfort and relaxation benefits as the honest expectation rather than guaranteed clinical outcomes.

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: Expecting and active, low-impact, trimester-appropriate strength and cardio.

You’re a beginner-level trainer and you want a balanced, sustainable routine.
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’re pregnant and cleared to exercise, and want work that’s tailored to that.

Who should adapt or skip it

This is written for pregnancy, but every pregnancy is different, get your midwife or doctor’s OK first, and stop for bleeding, dizziness, contractions or pain.
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

WeightsPrenatal dumbbell strength (no lying flat) Walking & cardioPrenatal bike & walk talk-test cardio PilatesPrenatal Pilates for pelvic floor & posture MobilityDaily prenatal back & hip mobility

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.