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Yoga · Plan · General fitness

Progressive yoga plan (6 weeks)

Intermediate · 40–54 · 6-week plan · 3 times a week

Six weeks building from foundations to stronger holds and deeper flexibility. 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

Duration6-week plan · 3 times a week
FormatTimed holds & flow
Focus6 weeks
IntensityControlled
EquipmentA mat
Best forGeneral fitness, intermediate

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).

Build me a 6-week progressive vinyasa yoga plan, practising 3 times a week. Start with foundational sessions (sun salutations, basic standing poses and balance) and progress week by week, longer holds, stronger standing and arm-supporting poses, deeper hip and shoulder openers, and more challenging balances, so it gets gradually harder, with a lighter restorative session each week. For each session list the week, the day, and the poses in order with a hold time in seconds or a breath count.
Works with Claude, Gemini, Grok or any AI.

Why it's built this way

Yoga builds flexibility, balance and muscular endurance, and you progress it like any training, holding poses longer and advancing to stronger, more demanding postures over the weeks. Honest caveat: the cleanest evidence in healthy adults is from small studies; the strongest trials are in older adults, so treat it as excellent mobility and balance work.

Sources: Sivaramakrishnan et al., IJBNPA 2019 (RCT meta-analysis, older adults); Cowen & Adams, J Bodyw Mov Ther 2005 (small uncontrolled pilot)

Who this plan is for

Built with one person in mind: 40s, busy, all-round fitness that keeps you supple.

  • You’re an intermediate-level trainer and you want a balanced, sustainable routine.
  • You have access to the kit it calls for: a mat.
  • You want a structured, progressing plan rather than a one-off session.

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

This is a multi-week plan that progresses as you go, the AI builds the later weeks harder. Here’s the rhythm of the opening fortnight, at about 3 sessions a week:

MonTueWedThuFriSatSun
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

YogaVinyasa flow PilatesMat Pilates for core MobilityFull-body mobility flow Pilates · PlanPilates progression (6 weeks)

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.