ashtanga-yoga-seed.json
Rama main · réplica de lectura del repositorio original.
{
"program": {
"name": "Ashtanga Yoga — Principiante",
"description": "Programa progresivo de Ashtanga Yoga. Desde los Saludos al Sol hasta la Serie Primaria completa en 24 semanas.",
"difficulty": "beginner",
"duration_weeks": 24
},
"phases": [
{
"phase_number": 1,
"name": "Fundamentos",
"weeks": "1-4",
"color": "#7C3AED",
"days": [
{
"day_id": "lun",
"day_name": "Lunes",
"day_type": "yoga",
"day_focus": "Ashtanga Yoga",
"day_color": "#7C3AED",
"workout_title": "Ashtanga Yoga",
"exercises": [
{
"sort_order": 1,
"name": "Ujjayi Pranayama",
"muscles": "diafragma,intercostales",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 60,
"note": "Mantén la respiración audible y constante. 5 segundos inhala, 5 segundos exhala.",
"section": "warmup"
},
{
"sort_order": 2,
"name": "Surya Namaskar A",
"muscles": "cuerpo completo",
"sets": 5,
"reps": "1",
"rest_seconds": 0,
"is_timer": false,
"timer_seconds": 0,
"note": "Una respiración por movimiento. Salta o camina según tu nivel.",
"section": "warmup"
},
{
"sort_order": 3,
"name": "Surya Namaskar B",
"muscles": "cuerpo completo,cuádriceps,hombros",
"sets": 3,
"reps": "1",
"rest_seconds": 0,
"is_timer": false,
"timer_seconds": 0,
"note": "Añade Utkatasana al inicio y Virabhadrasana I en cada lado.",
"section": "warmup"
},
{
"sort_order": 4,
"name": "Padangusthasana",
"muscles": "isquiotibiales,espalda baja",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Sujeta los dedos gordos con índice y medio. Estira la espalda al inhalar, profundiza al exhalar.",
"section": "main"
},
{
"sort_order": 5,
"name": "Padahastasana",
"muscles": "isquiotibiales,muñecas",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Coloca las palmas bajo los pies. Flexiona las rodillas si es necesario.",
"section": "main"
},
{
"sort_order": 6,
"name": "Utthita Trikonasana",
"muscles": "oblicuos,isquiotibiales,cadera",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Piernas rectas, mano al tobillo o al suelo. Mira la mano de arriba.",
"section": "main"
},
{
"sort_order": 7,
"name": "Parivrtta Trikonasana",
"muscles": "oblicuos,isquiotibiales,columna",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Mano opuesta al pie adelantado. Rota desde el ombligo.",
"section": "main"
},
{
"sort_order": 8,
"name": "Utthita Parsvakonasana",
"muscles": "cadera,oblicuos,cuádriceps",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Rodilla a 90°, mano al suelo o al bloque.",
"section": "main"
},
{
"sort_order": 9,
"name": "Parivrtta Parsvakonasana",
"muscles": "cadera,oblicuos,columna",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Codo opuesto fuera de la rodilla. Gira el pecho al cielo.",
"section": "main"
},
{
"sort_order": 10,
"name": "Prasarita Padottanasana A",
"muscles": "isquiotibiales,aductores",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Pies paralelos bien separados. Corona de la cabeza hacia el suelo.",
"section": "main"
},
{
"sort_order": 11,
"name": "Prasarita Padottanasana B",
"muscles": "isquiotibiales,aductores",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Manos en la cintura, baja con la espalda recta.",
"section": "main"
},
{
"sort_order": 12,
"name": "Prasarita Padottanasana C",
"muscles": "isquiotibiales,hombros",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Entrelaza las manos detrás, llévalas al suelo por encima de la cabeza.",
"section": "main"
},
{
"sort_order": 13,
"name": "Prasarita Padottanasana D",
"muscles": "isquiotibiales,aductores",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Sujeta los dedos gordos con índice y medio, igual que Padangusthasana.",
"section": "main"
},
{
"sort_order": 14,
"name": "Parsvottanasana",
"muscles": "isquiotibiales,espalda baja",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Manos en posición de oración inversa o al suelo.",
"section": "main"
},
{
"sort_order": 15,
"name": "Utthita Hasta Padangusthasana",
"muscles": "isquiotibiales,cadera,equilibrio",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Usa una correa si no llegas. Mantén la cadera nivelada.",
"section": "main"
},
{
"sort_order": 16,
"name": "Ardha Baddha Padmottanasana",
"muscles": "cadera,isquiotibiales,equilibrio",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Si no alcanzas medio loto, cruza el pie al muslo contrario.",
"section": "main"
},
{
"sort_order": 17,
"name": "Utkatasana",
"muscles": "cuádriceps,glúteos,hombros",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Rodillas juntas, brazos arriba. Peso en los talones.",
"section": "main"
},
{
"sort_order": 18,
"name": "Virabhadrasana A",
"muscles": "cuádriceps,glúteos,cadera",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Rodilla delantera a 90°, cadera cuadrada al frente.",
"section": "main"
},
{
"sort_order": 19,
"name": "Virabhadrasana B",
"muscles": "cuádriceps,glúteos,aductores",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Brazos en línea, mirada sobre la mano delantera.",
"section": "main"
},
{
"sort_order": 20,
"name": "Baddha Padmasana",
"muscles": "cadera,hombros",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "En padmasana, cruza los brazos detrás y sujeta los pies. Flexiona si puedes.",
"section": "cooldown"
},
{
"sort_order": 21,
"name": "Yoga Mudra",
"muscles": "cadera,espalda",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "En Baddha Padmasana, flexiona hacia adelante tocando la frente al suelo.",
"section": "cooldown"
},
{
"sort_order": 22,
"name": "Padmasana",
"muscles": "cadera",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 60,
"note": "Siéntate en loto o medio loto. Cierra los ojos, respira profundo.",
"section": "cooldown"
},
{
"sort_order": 23,
"name": "Utplutih",
"muscles": "tríceps,hombros,core",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "En padmasana, manos al suelo, eleva todo el cuerpo. 10 respiraciones.",
"section": "cooldown"
},
{
"sort_order": 24,
"name": "Savasana",
"muscles": "cuerpo completo",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 300,
"note": "Cierra los ojos, relaja todo el cuerpo. Mínimo 5 minutos.",
"section": "cooldown"
}
]
},
{
"day_id": "mar",
"day_name": "Martes",
"day_type": "rest",
"day_focus": "Descanso",
"day_color": "#6B7280",
"workout_title": "",
"exercises": []
},
{
"day_id": "mie",
"day_name": "Miércoles",
"day_type": "yoga",
"day_focus": "Ashtanga Yoga",
"day_color": "#7C3AED",
"workout_title": "Ashtanga Yoga",
"exercises": [
{
"sort_order": 1,
"name": "Ujjayi Pranayama",
"muscles": "diafragma,intercostales",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 60,
"note": "Mantén la respiración audible y constante. 5 segundos inhala, 5 segundos exhala.",
"section": "warmup"
},
{
"sort_order": 2,
"name": "Surya Namaskar A",
"muscles": "cuerpo completo",
"sets": 5,
"reps": "1",
"rest_seconds": 0,
"is_timer": false,
"timer_seconds": 0,
"note": "Una respiración por movimiento. Salta o camina según tu nivel.",
"section": "warmup"
},
{
"sort_order": 3,
"name": "Surya Namaskar B",
"muscles": "cuerpo completo,cuádriceps,hombros",
"sets": 3,
"reps": "1",
"rest_seconds": 0,
"is_timer": false,
"timer_seconds": 0,
"note": "Añade Utkatasana al inicio y Virabhadrasana I en cada lado.",
"section": "warmup"
},
{
"sort_order": 4,
"name": "Padangusthasana",
"muscles": "isquiotibiales,espalda baja",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Sujeta los dedos gordos con índice y medio. Estira la espalda al inhalar, profundiza al exhalar.",
"section": "main"
},
{
"sort_order": 5,
"name": "Padahastasana",
"muscles": "isquiotibiales,muñecas",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Coloca las palmas bajo los pies. Flexiona las rodillas si es necesario.",
"section": "main"
},
{
"sort_order": 6,
"name": "Utthita Trikonasana",
"muscles": "oblicuos,isquiotibiales,cadera",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Piernas rectas, mano al tobillo o al suelo. Mira la mano de arriba.",
"section": "main"
},
{
"sort_order": 7,
"name": "Parivrtta Trikonasana",
"muscles": "oblicuos,isquiotibiales,columna",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Mano opuesta al pie adelantado. Rota desde el ombligo.",
"section": "main"
},
{
"sort_order": 8,
"name": "Utthita Parsvakonasana",
"muscles": "cadera,oblicuos,cuádriceps",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Rodilla a 90°, mano al suelo o al bloque.",
"section": "main"
},
{
"sort_order": 9,
"name": "Parivrtta Parsvakonasana",
"muscles": "cadera,oblicuos,columna",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Codo opuesto fuera de la rodilla. Gira el pecho al cielo.",
"section": "main"
},
{
"sort_order": 10,
"name": "Prasarita Padottanasana A",
"muscles": "isquiotibiales,aductores",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Pies paralelos bien separados. Corona de la cabeza hacia el suelo.",
"section": "main"
},
{
"sort_order": 11,
"name": "Prasarita Padottanasana B",
"muscles": "isquiotibiales,aductores",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Manos en la cintura, baja con la espalda recta.",
"section": "main"
},
{
"sort_order": 12,
"name": "Prasarita Padottanasana C",
"muscles": "isquiotibiales,hombros",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Entrelaza las manos detrás, llévalas al suelo por encima de la cabeza.",
"section": "main"
},
{
"sort_order": 13,
"name": "Prasarita Padottanasana D",
"muscles": "isquiotibiales,aductores",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Sujeta los dedos gordos con índice y medio, igual que Padangusthasana.",
"section": "main"
},
{
"sort_order": 14,
"name": "Parsvottanasana",
"muscles": "isquiotibiales,espalda baja",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Manos en posición de oración inversa o al suelo.",
"section": "main"
},
{
"sort_order": 15,
"name": "Utthita Hasta Padangusthasana",
"muscles": "isquiotibiales,cadera,equilibrio",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Usa una correa si no llegas. Mantén la cadera nivelada.",
"section": "main"
},
{
"sort_order": 16,
"name": "Ardha Baddha Padmottanasana",
"muscles": "cadera,isquiotibiales,equilibrio",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Si no alcanzas medio loto, cruza el pie al muslo contrario.",
"section": "main"
},
{
"sort_order": 17,
"name": "Utkatasana",
"muscles": "cuádriceps,glúteos,hombros",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Rodillas juntas, brazos arriba. Peso en los talones.",
"section": "main"
},
{
"sort_order": 18,
"name": "Virabhadrasana A",
"muscles": "cuádriceps,glúteos,cadera",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Rodilla delantera a 90°, cadera cuadrada al frente.",
"section": "main"
},
{
"sort_order": 19,
"name": "Virabhadrasana B",
"muscles": "cuádriceps,glúteos,aductores",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Brazos en línea, mirada sobre la mano delantera.",
"section": "main"
},
{
"sort_order": 20,
"name": "Baddha Padmasana",
"muscles": "cadera,hombros",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "En padmasana, cruza los brazos detrás y sujeta los pies. Flexiona si puedes.",
"section": "cooldown"
},
{
"sort_order": 21,
"name": "Yoga Mudra",
"muscles": "cadera,espalda",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "En Baddha Padmasana, flexiona hacia adelante tocando la frente al suelo.",
"section": "cooldown"
},
{
"sort_order": 22,
"name": "Padmasana",
"muscles": "cadera",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 60,
"note": "Siéntate en loto o medio loto. Cierra los ojos, respira profundo.",
"section": "cooldown"
},
{
"sort_order": 23,
"name": "Utplutih",
"muscles": "tríceps,hombros,core",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "En padmasana, manos al suelo, eleva todo el cuerpo. 10 respiraciones.",
"section": "cooldown"
},
{
"sort_order": 24,
"name": "Savasana",
"muscles": "cuerpo completo",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 300,
"note": "Cierra los ojos, relaja todo el cuerpo. Mínimo 5 minutos.",
"section": "cooldown"
}
]
},
{
"day_id": "jue",
"day_name": "Jueves",
"day_type": "rest",
"day_focus": "Descanso",
"day_color": "#6B7280",
"workout_title": "",
"exercises": []
},
{
"day_id": "vie",
"day_name": "Viernes",
"day_type": "yoga",
"day_focus": "Ashtanga Yoga",
"day_color": "#7C3AED",
"workout_title": "Ashtanga Yoga",
"exercises": [
{
"sort_order": 1,
"name": "Ujjayi Pranayama",
"muscles": "diafragma,intercostales",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 60,
"note": "Mantén la respiración audible y constante. 5 segundos inhala, 5 segundos exhala.",
"section": "warmup"
},
{
"sort_order": 2,
"name": "Surya Namaskar A",
"muscles": "cuerpo completo",
"sets": 5,
"reps": "1",
"rest_seconds": 0,
"is_timer": false,
"timer_seconds": 0,
"note": "Una respiración por movimiento. Salta o camina según tu nivel.",
"section": "warmup"
},
{
"sort_order": 3,
"name": "Surya Namaskar B",
"muscles": "cuerpo completo,cuádriceps,hombros",
"sets": 3,
"reps": "1",
"rest_seconds": 0,
"is_timer": false,
"timer_seconds": 0,
"note": "Añade Utkatasana al inicio y Virabhadrasana I en cada lado.",
"section": "warmup"
},
{
"sort_order": 4,
"name": "Padangusthasana",
"muscles": "isquiotibiales,espalda baja",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Sujeta los dedos gordos con índice y medio. Estira la espalda al inhalar, profundiza al exhalar.",
"section": "main"
},
{
"sort_order": 5,
"name": "Padahastasana",
"muscles": "isquiotibiales,muñecas",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Coloca las palmas bajo los pies. Flexiona las rodillas si es necesario.",
"section": "main"
},
{
"sort_order": 6,
"name": "Utthita Trikonasana",
"muscles": "oblicuos,isquiotibiales,cadera",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Piernas rectas, mano al tobillo o al suelo. Mira la mano de arriba.",
"section": "main"
},
{
"sort_order": 7,
"name": "Parivrtta Trikonasana",
"muscles": "oblicuos,isquiotibiales,columna",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Mano opuesta al pie adelantado. Rota desde el ombligo.",
"section": "main"
},
{
"sort_order": 8,
"name": "Utthita Parsvakonasana",
"muscles": "cadera,oblicuos,cuádriceps",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Rodilla a 90°, mano al suelo o al bloque.",
"section": "main"
},
{
"sort_order": 9,
"name": "Parivrtta Parsvakonasana",
"muscles": "cadera,oblicuos,columna",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Codo opuesto fuera de la rodilla. Gira el pecho al cielo.",
"section": "main"
},
{
"sort_order": 10,
"name": "Prasarita Padottanasana A",
"muscles": "isquiotibiales,aductores",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Pies paralelos bien separados. Corona de la cabeza hacia el suelo.",
"section": "main"
},
{
"sort_order": 11,
"name": "Prasarita Padottanasana B",
"muscles": "isquiotibiales,aductores",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Manos en la cintura, baja con la espalda recta.",
"section": "main"
},
{
"sort_order": 12,
"name": "Prasarita Padottanasana C",
"muscles": "isquiotibiales,hombros",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Entrelaza las manos detrás, llévalas al suelo por encima de la cabeza.",
"section": "main"
},
{
"sort_order": 13,
"name": "Prasarita Padottanasana D",
"muscles": "isquiotibiales,aductores",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Sujeta los dedos gordos con índice y medio, igual que Padangusthasana.",
"section": "main"
},
{
"sort_order": 14,
"name": "Parsvottanasana",
"muscles": "isquiotibiales,espalda baja",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Manos en posición de oración inversa o al suelo.",
"section": "main"
},
{
"sort_order": 15,
"name": "Utthita Hasta Padangusthasana",
"muscles": "isquiotibiales,cadera,equilibrio",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Usa una correa si no llegas. Mantén la cadera nivelada.",
"section": "main"
},
{
"sort_order": 16,
"name": "Ardha Baddha Padmottanasana",
"muscles": "cadera,isquiotibiales,equilibrio",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Si no alcanzas medio loto, cruza el pie al muslo contrario.",
"section": "main"
},
{
"sort_order": 17,
"name": "Utkatasana",
"muscles": "cuádriceps,glúteos,hombros",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Rodillas juntas, brazos arriba. Peso en los talones.",
"section": "main"
},
{
"sort_order": 18,
"name": "Virabhadrasana A",
"muscles": "cuádriceps,glúteos,cadera",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Rodilla delantera a 90°, cadera cuadrada al frente.",
"section": "main"
},
{
"sort_order": 19,
"name": "Virabhadrasana B",
"muscles": "cuádriceps,glúteos,aductores",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Brazos en línea, mirada sobre la mano delantera.",
"section": "main"
},
{
"sort_order": 20,
"name": "Baddha Padmasana",
"muscles": "cadera,hombros",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "En padmasana, cruza los brazos detrás y sujeta los pies. Flexiona si puedes.",
"section": "cooldown"
},
{
"sort_order": 21,
"name": "Yoga Mudra",
"muscles": "cadera,espalda",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "En Baddha Padmasana, flexiona hacia adelante tocando la frente al suelo.",
"section": "cooldown"
},
{
"sort_order": 22,
"name": "Padmasana",
"muscles": "cadera",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 60,
"note": "Siéntate en loto o medio loto. Cierra los ojos, respira profundo.",
"section": "cooldown"
},
{
"sort_order": 23,
"name": "Utplutih",
"muscles": "tríceps,hombros,core",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "En padmasana, manos al suelo, eleva todo el cuerpo. 10 respiraciones.",
"section": "cooldown"
},
{
"sort_order": 24,
"name": "Savasana",
"muscles": "cuerpo completo",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 300,
"note": "Cierra los ojos, relaja todo el cuerpo. Mínimo 5 minutos.",
"section": "cooldown"
}
]
},
{
"day_id": "sab",
"day_name": "Sábado",
"day_type": "rest",
"day_focus": "Descanso",
"day_color": "#6B7280",
"workout_title": "",
"exercises": []
},
{
"day_id": "dom",
"day_name": "Domingo",
"day_type": "rest",
"day_focus": "Descanso",
"day_color": "#6B7280",
"workout_title": "",
"exercises": []
}
]
},
{
"phase_number": 2,
"name": "Construcción",
"weeks": "5-8",
"color": "#8B5CF6",
"days": [
{
"day_id": "lun",
"day_name": "Lunes",
"day_type": "yoga",
"day_focus": "Ashtanga Yoga",
"day_color": "#8B5CF6",
"workout_title": "Ashtanga Yoga",
"exercises": [
{
"sort_order": 1,
"name": "Ujjayi Pranayama",
"muscles": "diafragma,intercostales",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 60,
"note": "Mantén la respiración audible y constante. 5 segundos inhala, 5 segundos exhala.",
"section": "warmup"
},
{
"sort_order": 2,
"name": "Surya Namaskar A",
"muscles": "cuerpo completo",
"sets": 5,
"reps": "1",
"rest_seconds": 0,
"is_timer": false,
"timer_seconds": 0,
"note": "Una respiración por movimiento. Salta o camina según tu nivel.",
"section": "warmup"
},
{
"sort_order": 3,
"name": "Surya Namaskar B",
"muscles": "cuerpo completo,cuádriceps,hombros",
"sets": 3,
"reps": "1",
"rest_seconds": 0,
"is_timer": false,
"timer_seconds": 0,
"note": "Añade Utkatasana al inicio y Virabhadrasana I en cada lado.",
"section": "warmup"
},
{
"sort_order": 4,
"name": "Padangusthasana",
"muscles": "isquiotibiales,espalda baja",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Sujeta los dedos gordos con índice y medio. Estira la espalda al inhalar, profundiza al exhalar.",
"section": "main"
},
{
"sort_order": 5,
"name": "Padahastasana",
"muscles": "isquiotibiales,muñecas",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Coloca las palmas bajo los pies. Flexiona las rodillas si es necesario.",
"section": "main"
},
{
"sort_order": 6,
"name": "Utthita Trikonasana",
"muscles": "oblicuos,isquiotibiales,cadera",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Piernas rectas, mano al tobillo o al suelo. Mira la mano de arriba.",
"section": "main"
},
{
"sort_order": 7,
"name": "Parivrtta Trikonasana",
"muscles": "oblicuos,isquiotibiales,columna",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Mano opuesta al pie adelantado. Rota desde el ombligo.",
"section": "main"
},
{
"sort_order": 8,
"name": "Utthita Parsvakonasana",
"muscles": "cadera,oblicuos,cuádriceps",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Rodilla a 90°, mano al suelo o al bloque.",
"section": "main"
},
{
"sort_order": 9,
"name": "Parivrtta Parsvakonasana",
"muscles": "cadera,oblicuos,columna",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Codo opuesto fuera de la rodilla. Gira el pecho al cielo.",
"section": "main"
},
{
"sort_order": 10,
"name": "Prasarita Padottanasana A",
"muscles": "isquiotibiales,aductores",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Pies paralelos bien separados. Corona de la cabeza hacia el suelo.",
"section": "main"
},
{
"sort_order": 11,
"name": "Prasarita Padottanasana B",
"muscles": "isquiotibiales,aductores",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Manos en la cintura, baja con la espalda recta.",
"section": "main"
},
{
"sort_order": 12,
"name": "Prasarita Padottanasana C",
"muscles": "isquiotibiales,hombros",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Entrelaza las manos detrás, llévalas al suelo por encima de la cabeza.",
"section": "main"
},
{
"sort_order": 13,
"name": "Prasarita Padottanasana D",
"muscles": "isquiotibiales,aductores",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Sujeta los dedos gordos con índice y medio, igual que Padangusthasana.",
"section": "main"
},
{
"sort_order": 14,
"name": "Parsvottanasana",
"muscles": "isquiotibiales,espalda baja",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Manos en posición de oración inversa o al suelo.",
"section": "main"
},
{
"sort_order": 15,
"name": "Utthita Hasta Padangusthasana",
"muscles": "isquiotibiales,cadera,equilibrio",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Usa una correa si no llegas. Mantén la cadera nivelada.",
"section": "main"
},
{
"sort_order": 16,
"name": "Ardha Baddha Padmottanasana",
"muscles": "cadera,isquiotibiales,equilibrio",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Si no alcanzas medio loto, cruza el pie al muslo contrario.",
"section": "main"
},
{
"sort_order": 17,
"name": "Utkatasana",
"muscles": "cuádriceps,glúteos,hombros",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Rodillas juntas, brazos arriba. Peso en los talones.",
"section": "main"
},
{
"sort_order": 18,
"name": "Virabhadrasana A",
"muscles": "cuádriceps,glúteos,cadera",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Rodilla delantera a 90°, cadera cuadrada al frente.",
"section": "main"
},
{
"sort_order": 19,
"name": "Virabhadrasana B",
"muscles": "cuádriceps,glúteos,aductores",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Brazos en línea, mirada sobre la mano delantera.",
"section": "main"
},
{
"sort_order": 20,
"name": "Dandasana",
"muscles": "core,espalda,cuádriceps",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Siéntate con las piernas extendidas, espalda recta, manos al lado de las caderas.",
"section": "main"
},
{
"sort_order": 21,
"name": "Paschimottanasana A",
"muscles": "isquiotibiales,espalda baja",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Sujeta los dedos gordos. Estira la espalda al inhalar, profundiza al exhalar.",
"section": "main"
},
{
"sort_order": 22,
"name": "Paschimottanasana B",
"muscles": "isquiotibiales,espalda baja",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Sujeta los lados de los pies. Estira la espalda al inhalar.",
"section": "main"
},
{
"sort_order": 23,
"name": "Paschimottanasana C",
"muscles": "isquiotibiales,espalda baja",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Sujeta las plantas de los pies. La variante más profunda.",
"section": "main"
},
{
"sort_order": 24,
"name": "Purvottanasana",
"muscles": "glúteos,hombros,tríceps",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Eleva la cadera, pies planos al suelo. Mira al cielo o lleva la cabeza atrás.",
"section": "main"
},
{
"sort_order": 25,
"name": "Ardha Baddha Padma Paschimottanasana",
"muscles": "isquiotibiales,cadera",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Pie en medio loto, flexiona sobre la pierna extendida.",
"section": "main"
},
{
"sort_order": 26,
"name": "Triang Mukhaikapada Paschimottanasana",
"muscles": "isquiotibiales,cuádriceps,cadera",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Una pierna doblada atrás al lado de la cadera.",
"section": "main"
},
{
"sort_order": 27,
"name": "Janu Sirsasana A",
"muscles": "isquiotibiales,espalda baja,cadera",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Pie al muslo interno contrario. Flexiona sobre la pierna extendida.",
"section": "main"
},
{
"sort_order": 28,
"name": "Janu Sirsasana B",
"muscles": "isquiotibiales,cadera,tobillo",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Siéntate sobre el talón, luego flexiona hacia adelante.",
"section": "main"
},
{
"sort_order": 29,
"name": "Janu Sirsasana C",
"muscles": "isquiotibiales,cadera,tobillo",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Dedos del pie apuntan al suelo, talón arriba.",
"section": "main"
},
{
"sort_order": 30,
"name": "Marichyasana A",
"muscles": "espalda baja,oblicuos,hombros",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Rodilla doblada, brazo envuelve la espinilla. Enlaza las manos detrás.",
"section": "main"
},
{
"sort_order": 31,
"name": "Marichyasana B",
"muscles": "cadera,oblicuos,hombros",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Medio loto + rodilla doblada, envuelve y enlaza.",
"section": "main"
},
{
"sort_order": 32,
"name": "Marichyasana C",
"muscles": "oblicuos,columna",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Gira hacia la rodilla doblada, brazo opuesto por fuera.",
"section": "main"
},
{
"sort_order": 33,
"name": "Marichyasana D",
"muscles": "cadera,oblicuos,columna",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. La más desafiante de las Marichyasana. Usa correa si necesitas.",
"section": "main"
},
{
"sort_order": 34,
"name": "Navasana",
"muscles": "core,flexores de cadera",
"sets": 5,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "5 repeticiones. Levanta piernas y torso formando una V. Brazos paralelos al suelo.",
"section": "main"
},
{
"sort_order": 35,
"name": "Baddha Padmasana",
"muscles": "cadera,hombros",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "En padmasana, cruza los brazos detrás y sujeta los pies. Flexiona si puedes.",
"section": "cooldown"
},
{
"sort_order": 36,
"name": "Yoga Mudra",
"muscles": "cadera,espalda",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "En Baddha Padmasana, flexiona hacia adelante tocando la frente al suelo.",
"section": "cooldown"
},
{
"sort_order": 37,
"name": "Padmasana",
"muscles": "cadera",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 60,
"note": "Siéntate en loto o medio loto. Cierra los ojos, respira profundo.",
"section": "cooldown"
},
{
"sort_order": 38,
"name": "Utplutih",
"muscles": "tríceps,hombros,core",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "En padmasana, manos al suelo, eleva todo el cuerpo. 10 respiraciones.",
"section": "cooldown"
},
{
"sort_order": 39,
"name": "Savasana",
"muscles": "cuerpo completo",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 300,
"note": "Cierra los ojos, relaja todo el cuerpo. Mínimo 5 minutos.",
"section": "cooldown"
}
]
},
{
"day_id": "mar",
"day_name": "Martes",
"day_type": "rest",
"day_focus": "Descanso",
"day_color": "#6B7280",
"workout_title": "",
"exercises": []
},
{
"day_id": "mie",
"day_name": "Miércoles",
"day_type": "yoga",
"day_focus": "Ashtanga Yoga",
"day_color": "#8B5CF6",
"workout_title": "Ashtanga Yoga",
"exercises": [
{
"sort_order": 1,
"name": "Ujjayi Pranayama",
"muscles": "diafragma,intercostales",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 60,
"note": "Mantén la respiración audible y constante. 5 segundos inhala, 5 segundos exhala.",
"section": "warmup"
},
{
"sort_order": 2,
"name": "Surya Namaskar A",
"muscles": "cuerpo completo",
"sets": 5,
"reps": "1",
"rest_seconds": 0,
"is_timer": false,
"timer_seconds": 0,
"note": "Una respiración por movimiento. Salta o camina según tu nivel.",
"section": "warmup"
},
{
"sort_order": 3,
"name": "Surya Namaskar B",
"muscles": "cuerpo completo,cuádriceps,hombros",
"sets": 3,
"reps": "1",
"rest_seconds": 0,
"is_timer": false,
"timer_seconds": 0,
"note": "Añade Utkatasana al inicio y Virabhadrasana I en cada lado.",
"section": "warmup"
},
{
"sort_order": 4,
"name": "Padangusthasana",
"muscles": "isquiotibiales,espalda baja",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Sujeta los dedos gordos con índice y medio. Estira la espalda al inhalar, profundiza al exhalar.",
"section": "main"
},
{
"sort_order": 5,
"name": "Padahastasana",
"muscles": "isquiotibiales,muñecas",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Coloca las palmas bajo los pies. Flexiona las rodillas si es necesario.",
"section": "main"
},
{
"sort_order": 6,
"name": "Utthita Trikonasana",
"muscles": "oblicuos,isquiotibiales,cadera",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Piernas rectas, mano al tobillo o al suelo. Mira la mano de arriba.",
"section": "main"
},
{
"sort_order": 7,
"name": "Parivrtta Trikonasana",
"muscles": "oblicuos,isquiotibiales,columna",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Mano opuesta al pie adelantado. Rota desde el ombligo.",
"section": "main"
},
{
"sort_order": 8,
"name": "Utthita Parsvakonasana",
"muscles": "cadera,oblicuos,cuádriceps",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Rodilla a 90°, mano al suelo o al bloque.",
"section": "main"
},
{
"sort_order": 9,
"name": "Parivrtta Parsvakonasana",
"muscles": "cadera,oblicuos,columna",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Codo opuesto fuera de la rodilla. Gira el pecho al cielo.",
"section": "main"
},
{
"sort_order": 10,
"name": "Prasarita Padottanasana A",
"muscles": "isquiotibiales,aductores",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Pies paralelos bien separados. Corona de la cabeza hacia el suelo.",
"section": "main"
},
{
"sort_order": 11,
"name": "Prasarita Padottanasana B",
"muscles": "isquiotibiales,aductores",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Manos en la cintura, baja con la espalda recta.",
"section": "main"
},
{
"sort_order": 12,
"name": "Prasarita Padottanasana C",
"muscles": "isquiotibiales,hombros",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Entrelaza las manos detrás, llévalas al suelo por encima de la cabeza.",
"section": "main"
},
{
"sort_order": 13,
"name": "Prasarita Padottanasana D",
"muscles": "isquiotibiales,aductores",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Sujeta los dedos gordos con índice y medio, igual que Padangusthasana.",
"section": "main"
},
{
"sort_order": 14,
"name": "Parsvottanasana",
"muscles": "isquiotibiales,espalda baja",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Manos en posición de oración inversa o al suelo.",
"section": "main"
},
{
"sort_order": 15,
"name": "Utthita Hasta Padangusthasana",
"muscles": "isquiotibiales,cadera,equilibrio",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Usa una correa si no llegas. Mantén la cadera nivelada.",
"section": "main"
},
{
"sort_order": 16,
"name": "Ardha Baddha Padmottanasana",
"muscles": "cadera,isquiotibiales,equilibrio",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Si no alcanzas medio loto, cruza el pie al muslo contrario.",
"section": "main"
},
{
"sort_order": 17,
"name": "Utkatasana",
"muscles": "cuádriceps,glúteos,hombros",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Rodillas juntas, brazos arriba. Peso en los talones.",
"section": "main"
},
{
"sort_order": 18,
"name": "Virabhadrasana A",
"muscles": "cuádriceps,glúteos,cadera",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Rodilla delantera a 90°, cadera cuadrada al frente.",
"section": "main"
},
{
"sort_order": 19,
"name": "Virabhadrasana B",
"muscles": "cuádriceps,glúteos,aductores",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Brazos en línea, mirada sobre la mano delantera.",
"section": "main"
},
{
"sort_order": 20,
"name": "Dandasana",
"muscles": "core,espalda,cuádriceps",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Siéntate con las piernas extendidas, espalda recta, manos al lado de las caderas.",
"section": "main"
},
{
"sort_order": 21,
"name": "Paschimottanasana A",
"muscles": "isquiotibiales,espalda baja",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Sujeta los dedos gordos. Estira la espalda al inhalar, profundiza al exhalar.",
"section": "main"
},
{
"sort_order": 22,
"name": "Paschimottanasana B",
"muscles": "isquiotibiales,espalda baja",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Sujeta los lados de los pies. Estira la espalda al inhalar.",
"section": "main"
},
{
"sort_order": 23,
"name": "Paschimottanasana C",
"muscles": "isquiotibiales,espalda baja",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Sujeta las plantas de los pies. La variante más profunda.",
"section": "main"
},
{
"sort_order": 24,
"name": "Purvottanasana",
"muscles": "glúteos,hombros,tríceps",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Eleva la cadera, pies planos al suelo. Mira al cielo o lleva la cabeza atrás.",
"section": "main"
},
{
"sort_order": 25,
"name": "Ardha Baddha Padma Paschimottanasana",
"muscles": "isquiotibiales,cadera",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Pie en medio loto, flexiona sobre la pierna extendida.",
"section": "main"
},
{
"sort_order": 26,
"name": "Triang Mukhaikapada Paschimottanasana",
"muscles": "isquiotibiales,cuádriceps,cadera",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Una pierna doblada atrás al lado de la cadera.",
"section": "main"
},
{
"sort_order": 27,
"name": "Janu Sirsasana A",
"muscles": "isquiotibiales,espalda baja,cadera",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Pie al muslo interno contrario. Flexiona sobre la pierna extendida.",
"section": "main"
},
{
"sort_order": 28,
"name": "Janu Sirsasana B",
"muscles": "isquiotibiales,cadera,tobillo",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Siéntate sobre el talón, luego flexiona hacia adelante.",
"section": "main"
},
{
"sort_order": 29,
"name": "Janu Sirsasana C",
"muscles": "isquiotibiales,cadera,tobillo",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Dedos del pie apuntan al suelo, talón arriba.",
"section": "main"
},
{
"sort_order": 30,
"name": "Marichyasana A",
"muscles": "espalda baja,oblicuos,hombros",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Rodilla doblada, brazo envuelve la espinilla. Enlaza las manos detrás.",
"section": "main"
},
{
"sort_order": 31,
"name": "Marichyasana B",
"muscles": "cadera,oblicuos,hombros",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Medio loto + rodilla doblada, envuelve y enlaza.",
"section": "main"
},
{
"sort_order": 32,
"name": "Marichyasana C",
"muscles": "oblicuos,columna",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Gira hacia la rodilla doblada, brazo opuesto por fuera.",
"section": "main"
},
{
"sort_order": 33,
"name": "Marichyasana D",
"muscles": "cadera,oblicuos,columna",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. La más desafiante de las Marichyasana. Usa correa si necesitas.",
"section": "main"
},
{
"sort_order": 34,
"name": "Navasana",
"muscles": "core,flexores de cadera",
"sets": 5,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "5 repeticiones. Levanta piernas y torso formando una V. Brazos paralelos al suelo.",
"section": "main"
},
{
"sort_order": 35,
"name": "Baddha Padmasana",
"muscles": "cadera,hombros",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "En padmasana, cruza los brazos detrás y sujeta los pies. Flexiona si puedes.",
"section": "cooldown"
},
{
"sort_order": 36,
"name": "Yoga Mudra",
"muscles": "cadera,espalda",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "En Baddha Padmasana, flexiona hacia adelante tocando la frente al suelo.",
"section": "cooldown"
},
{
"sort_order": 37,
"name": "Padmasana",
"muscles": "cadera",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 60,
"note": "Siéntate en loto o medio loto. Cierra los ojos, respira profundo.",
"section": "cooldown"
},
{
"sort_order": 38,
"name": "Utplutih",
"muscles": "tríceps,hombros,core",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "En padmasana, manos al suelo, eleva todo el cuerpo. 10 respiraciones.",
"section": "cooldown"
},
{
"sort_order": 39,
"name": "Savasana",
"muscles": "cuerpo completo",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 300,
"note": "Cierra los ojos, relaja todo el cuerpo. Mínimo 5 minutos.",
"section": "cooldown"
}
]
},
{
"day_id": "jue",
"day_name": "Jueves",
"day_type": "yoga",
"day_focus": "Ashtanga Yoga",
"day_color": "#8B5CF6",
"workout_title": "Ashtanga Yoga",
"exercises": [
{
"sort_order": 1,
"name": "Ujjayi Pranayama",
"muscles": "diafragma,intercostales",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 60,
"note": "Mantén la respiración audible y constante. 5 segundos inhala, 5 segundos exhala.",
"section": "warmup"
},
{
"sort_order": 2,
"name": "Surya Namaskar A",
"muscles": "cuerpo completo",
"sets": 5,
"reps": "1",
"rest_seconds": 0,
"is_timer": false,
"timer_seconds": 0,
"note": "Una respiración por movimiento. Salta o camina según tu nivel.",
"section": "warmup"
},
{
"sort_order": 3,
"name": "Surya Namaskar B",
"muscles": "cuerpo completo,cuádriceps,hombros",
"sets": 3,
"reps": "1",
"rest_seconds": 0,
"is_timer": false,
"timer_seconds": 0,
"note": "Añade Utkatasana al inicio y Virabhadrasana I en cada lado.",
"section": "warmup"
},
{
"sort_order": 4,
"name": "Padangusthasana",
"muscles": "isquiotibiales,espalda baja",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Sujeta los dedos gordos con índice y medio. Estira la espalda al inhalar, profundiza al exhalar.",
"section": "main"
},
{
"sort_order": 5,
"name": "Padahastasana",
"muscles": "isquiotibiales,muñecas",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Coloca las palmas bajo los pies. Flexiona las rodillas si es necesario.",
"section": "main"
},
{
"sort_order": 6,
"name": "Utthita Trikonasana",
"muscles": "oblicuos,isquiotibiales,cadera",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Piernas rectas, mano al tobillo o al suelo. Mira la mano de arriba.",
"section": "main"
},
{
"sort_order": 7,
"name": "Parivrtta Trikonasana",
"muscles": "oblicuos,isquiotibiales,columna",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Mano opuesta al pie adelantado. Rota desde el ombligo.",
"section": "main"
},
{
"sort_order": 8,
"name": "Utthita Parsvakonasana",
"muscles": "cadera,oblicuos,cuádriceps",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Rodilla a 90°, mano al suelo o al bloque.",
"section": "main"
},
{
"sort_order": 9,
"name": "Parivrtta Parsvakonasana",
"muscles": "cadera,oblicuos,columna",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Codo opuesto fuera de la rodilla. Gira el pecho al cielo.",
"section": "main"
},
{
"sort_order": 10,
"name": "Prasarita Padottanasana A",
"muscles": "isquiotibiales,aductores",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Pies paralelos bien separados. Corona de la cabeza hacia el suelo.",
"section": "main"
},
{
"sort_order": 11,
"name": "Prasarita Padottanasana B",
"muscles": "isquiotibiales,aductores",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Manos en la cintura, baja con la espalda recta.",
"section": "main"
},
{
"sort_order": 12,
"name": "Prasarita Padottanasana C",
"muscles": "isquiotibiales,hombros",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Entrelaza las manos detrás, llévalas al suelo por encima de la cabeza.",
"section": "main"
},
{
"sort_order": 13,
"name": "Prasarita Padottanasana D",
"muscles": "isquiotibiales,aductores",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Sujeta los dedos gordos con índice y medio, igual que Padangusthasana.",
"section": "main"
},
{
"sort_order": 14,
"name": "Parsvottanasana",
"muscles": "isquiotibiales,espalda baja",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Manos en posición de oración inversa o al suelo.",
"section": "main"
},
{
"sort_order": 15,
"name": "Utthita Hasta Padangusthasana",
"muscles": "isquiotibiales,cadera,equilibrio",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Usa una correa si no llegas. Mantén la cadera nivelada.",
"section": "main"
},
{
"sort_order": 16,
"name": "Ardha Baddha Padmottanasana",
"muscles": "cadera,isquiotibiales,equilibrio",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Si no alcanzas medio loto, cruza el pie al muslo contrario.",
"section": "main"
},
{
"sort_order": 17,
"name": "Utkatasana",
"muscles": "cuádriceps,glúteos,hombros",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Rodillas juntas, brazos arriba. Peso en los talones.",
"section": "main"
},
{
"sort_order": 18,
"name": "Virabhadrasana A",
"muscles": "cuádriceps,glúteos,cadera",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Rodilla delantera a 90°, cadera cuadrada al frente.",
"section": "main"
},
{
"sort_order": 19,
"name": "Virabhadrasana B",
"muscles": "cuádriceps,glúteos,aductores",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Brazos en línea, mirada sobre la mano delantera.",
"section": "main"
},
{
"sort_order": 20,
"name": "Dandasana",
"muscles": "core,espalda,cuádriceps",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Siéntate con las piernas extendidas, espalda recta, manos al lado de las caderas.",
"section": "main"
},
{
"sort_order": 21,
"name": "Paschimottanasana A",
"muscles": "isquiotibiales,espalda baja",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Sujeta los dedos gordos. Estira la espalda al inhalar, profundiza al exhalar.",
"section": "main"
},
{
"sort_order": 22,
"name": "Paschimottanasana B",
"muscles": "isquiotibiales,espalda baja",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Sujeta los lados de los pies. Estira la espalda al inhalar.",
"section": "main"
},
{
"sort_order": 23,
"name": "Paschimottanasana C",
"muscles": "isquiotibiales,espalda baja",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Sujeta las plantas de los pies. La variante más profunda.",
"section": "main"
},
{
"sort_order": 24,
"name": "Purvottanasana",
"muscles": "glúteos,hombros,tríceps",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Eleva la cadera, pies planos al suelo. Mira al cielo o lleva la cabeza atrás.",
"section": "main"
},
{
"sort_order": 25,
"name": "Ardha Baddha Padma Paschimottanasana",
"muscles": "isquiotibiales,cadera",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Pie en medio loto, flexiona sobre la pierna extendida.",
"section": "main"
},
{
"sort_order": 26,
"name": "Triang Mukhaikapada Paschimottanasana",
"muscles": "isquiotibiales,cuádriceps,cadera",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Una pierna doblada atrás al lado de la cadera.",
"section": "main"
},
{
"sort_order": 27,
"name": "Janu Sirsasana A",
"muscles": "isquiotibiales,espalda baja,cadera",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Pie al muslo interno contrario. Flexiona sobre la pierna extendida.",
"section": "main"
},
{
"sort_order": 28,
"name": "Janu Sirsasana B",
"muscles": "isquiotibiales,cadera,tobillo",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Siéntate sobre el talón, luego flexiona hacia adelante.",
"section": "main"
},
{
"sort_order": 29,
"name": "Janu Sirsasana C",
"muscles": "isquiotibiales,cadera,tobillo",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Dedos del pie apuntan al suelo, talón arriba.",
"section": "main"
},
{
"sort_order": 30,
"name": "Marichyasana A",
"muscles": "espalda baja,oblicuos,hombros",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Rodilla doblada, brazo envuelve la espinilla. Enlaza las manos detrás.",
"section": "main"
},
{
"sort_order": 31,
"name": "Marichyasana B",
"muscles": "cadera,oblicuos,hombros",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Medio loto + rodilla doblada, envuelve y enlaza.",
"section": "main"
},
{
"sort_order": 32,
"name": "Marichyasana C",
"muscles": "oblicuos,columna",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Gira hacia la rodilla doblada, brazo opuesto por fuera.",
"section": "main"
},
{
"sort_order": 33,
"name": "Marichyasana D",
"muscles": "cadera,oblicuos,columna",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. La más desafiante de las Marichyasana. Usa correa si necesitas.",
"section": "main"
},
{
"sort_order": 34,
"name": "Navasana",
"muscles": "core,flexores de cadera",
"sets": 5,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "5 repeticiones. Levanta piernas y torso formando una V. Brazos paralelos al suelo.",
"section": "main"
},
{
"sort_order": 35,
"name": "Baddha Padmasana",
"muscles": "cadera,hombros",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "En padmasana, cruza los brazos detrás y sujeta los pies. Flexiona si puedes.",
"section": "cooldown"
},
{
"sort_order": 36,
"name": "Yoga Mudra",
"muscles": "cadera,espalda",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "En Baddha Padmasana, flexiona hacia adelante tocando la frente al suelo.",
"section": "cooldown"
},
{
"sort_order": 37,
"name": "Padmasana",
"muscles": "cadera",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 60,
"note": "Siéntate en loto o medio loto. Cierra los ojos, respira profundo.",
"section": "cooldown"
},
{
"sort_order": 38,
"name": "Utplutih",
"muscles": "tríceps,hombros,core",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "En padmasana, manos al suelo, eleva todo el cuerpo. 10 respiraciones.",
"section": "cooldown"
},
{
"sort_order": 39,
"name": "Savasana",
"muscles": "cuerpo completo",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 300,
"note": "Cierra los ojos, relaja todo el cuerpo. Mínimo 5 minutos.",
"section": "cooldown"
}
]
},
{
"day_id": "vie",
"day_name": "Viernes",
"day_type": "rest",
"day_focus": "Descanso",
"day_color": "#6B7280",
"workout_title": "",
"exercises": []
},
{
"day_id": "sab",
"day_name": "Sábado",
"day_type": "yoga",
"day_focus": "Ashtanga Yoga",
"day_color": "#8B5CF6",
"workout_title": "Ashtanga Yoga",
"exercises": [
{
"sort_order": 1,
"name": "Ujjayi Pranayama",
"muscles": "diafragma,intercostales",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 60,
"note": "Mantén la respiración audible y constante. 5 segundos inhala, 5 segundos exhala.",
"section": "warmup"
},
{
"sort_order": 2,
"name": "Surya Namaskar A",
"muscles": "cuerpo completo",
"sets": 5,
"reps": "1",
"rest_seconds": 0,
"is_timer": false,
"timer_seconds": 0,
"note": "Una respiración por movimiento. Salta o camina según tu nivel.",
"section": "warmup"
},
{
"sort_order": 3,
"name": "Surya Namaskar B",
"muscles": "cuerpo completo,cuádriceps,hombros",
"sets": 3,
"reps": "1",
"rest_seconds": 0,
"is_timer": false,
"timer_seconds": 0,
"note": "Añade Utkatasana al inicio y Virabhadrasana I en cada lado.",
"section": "warmup"
},
{
"sort_order": 4,
"name": "Padangusthasana",
"muscles": "isquiotibiales,espalda baja",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Sujeta los dedos gordos con índice y medio. Estira la espalda al inhalar, profundiza al exhalar.",
"section": "main"
},
{
"sort_order": 5,
"name": "Padahastasana",
"muscles": "isquiotibiales,muñecas",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Coloca las palmas bajo los pies. Flexiona las rodillas si es necesario.",
"section": "main"
},
{
"sort_order": 6,
"name": "Utthita Trikonasana",
"muscles": "oblicuos,isquiotibiales,cadera",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Piernas rectas, mano al tobillo o al suelo. Mira la mano de arriba.",
"section": "main"
},
{
"sort_order": 7,
"name": "Parivrtta Trikonasana",
"muscles": "oblicuos,isquiotibiales,columna",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Mano opuesta al pie adelantado. Rota desde el ombligo.",
"section": "main"
},
{
"sort_order": 8,
"name": "Utthita Parsvakonasana",
"muscles": "cadera,oblicuos,cuádriceps",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Rodilla a 90°, mano al suelo o al bloque.",
"section": "main"
},
{
"sort_order": 9,
"name": "Parivrtta Parsvakonasana",
"muscles": "cadera,oblicuos,columna",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Codo opuesto fuera de la rodilla. Gira el pecho al cielo.",
"section": "main"
},
{
"sort_order": 10,
"name": "Prasarita Padottanasana A",
"muscles": "isquiotibiales,aductores",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Pies paralelos bien separados. Corona de la cabeza hacia el suelo.",
"section": "main"
},
{
"sort_order": 11,
"name": "Prasarita Padottanasana B",
"muscles": "isquiotibiales,aductores",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Manos en la cintura, baja con la espalda recta.",
"section": "main"
},
{
"sort_order": 12,
"name": "Prasarita Padottanasana C",
"muscles": "isquiotibiales,hombros",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Entrelaza las manos detrás, llévalas al suelo por encima de la cabeza.",
"section": "main"
},
{
"sort_order": 13,
"name": "Prasarita Padottanasana D",
"muscles": "isquiotibiales,aductores",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Sujeta los dedos gordos con índice y medio, igual que Padangusthasana.",
"section": "main"
},
{
"sort_order": 14,
"name": "Parsvottanasana",
"muscles": "isquiotibiales,espalda baja",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Manos en posición de oración inversa o al suelo.",
"section": "main"
},
{
"sort_order": 15,
"name": "Utthita Hasta Padangusthasana",
"muscles": "isquiotibiales,cadera,equilibrio",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Usa una correa si no llegas. Mantén la cadera nivelada.",
"section": "main"
},
{
"sort_order": 16,
"name": "Ardha Baddha Padmottanasana",
"muscles": "cadera,isquiotibiales,equilibrio",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Si no alcanzas medio loto, cruza el pie al muslo contrario.",
"section": "main"
},
{
"sort_order": 17,
"name": "Utkatasana",
"muscles": "cuádriceps,glúteos,hombros",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Rodillas juntas, brazos arriba. Peso en los talones.",
"section": "main"
},
{
"sort_order": 18,
"name": "Virabhadrasana A",
"muscles": "cuádriceps,glúteos,cadera",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Rodilla delantera a 90°, cadera cuadrada al frente.",
"section": "main"
},
{
"sort_order": 19,
"name": "Virabhadrasana B",
"muscles": "cuádriceps,glúteos,aductores",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Brazos en línea, mirada sobre la mano delantera.",
"section": "main"
},
{
"sort_order": 20,
"name": "Dandasana",
"muscles": "core,espalda,cuádriceps",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Siéntate con las piernas extendidas, espalda recta, manos al lado de las caderas.",
"section": "main"
},
{
"sort_order": 21,
"name": "Paschimottanasana A",
"muscles": "isquiotibiales,espalda baja",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Sujeta los dedos gordos. Estira la espalda al inhalar, profundiza al exhalar.",
"section": "main"
},
{
"sort_order": 22,
"name": "Paschimottanasana B",
"muscles": "isquiotibiales,espalda baja",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Sujeta los lados de los pies. Estira la espalda al inhalar.",
"section": "main"
},
{
"sort_order": 23,
"name": "Paschimottanasana C",
"muscles": "isquiotibiales,espalda baja",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Sujeta las plantas de los pies. La variante más profunda.",
"section": "main"
},
{
"sort_order": 24,
"name": "Purvottanasana",
"muscles": "glúteos,hombros,tríceps",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Eleva la cadera, pies planos al suelo. Mira al cielo o lleva la cabeza atrás.",
"section": "main"
},
{
"sort_order": 25,
"name": "Ardha Baddha Padma Paschimottanasana",
"muscles": "isquiotibiales,cadera",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Pie en medio loto, flexiona sobre la pierna extendida.",
"section": "main"
},
{
"sort_order": 26,
"name": "Triang Mukhaikapada Paschimottanasana",
"muscles": "isquiotibiales,cuádriceps,cadera",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Una pierna doblada atrás al lado de la cadera.",
"section": "main"
},
{
"sort_order": 27,
"name": "Janu Sirsasana A",
"muscles": "isquiotibiales,espalda baja,cadera",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Pie al muslo interno contrario. Flexiona sobre la pierna extendida.",
"section": "main"
},
{
"sort_order": 28,
"name": "Janu Sirsasana B",
"muscles": "isquiotibiales,cadera,tobillo",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Siéntate sobre el talón, luego flexiona hacia adelante.",
"section": "main"
},
{
"sort_order": 29,
"name": "Janu Sirsasana C",
"muscles": "isquiotibiales,cadera,tobillo",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Dedos del pie apuntan al suelo, talón arriba.",
"section": "main"
},
{
"sort_order": 30,
"name": "Marichyasana A",
"muscles": "espalda baja,oblicuos,hombros",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Rodilla doblada, brazo envuelve la espinilla. Enlaza las manos detrás.",
"section": "main"
},
{
"sort_order": 31,
"name": "Marichyasana B",
"muscles": "cadera,oblicuos,hombros",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Medio loto + rodilla doblada, envuelve y enlaza.",
"section": "main"
},
{
"sort_order": 32,
"name": "Marichyasana C",
"muscles": "oblicuos,columna",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Gira hacia la rodilla doblada, brazo opuesto por fuera.",
"section": "main"
},
{
"sort_order": 33,
"name": "Marichyasana D",
"muscles": "cadera,oblicuos,columna",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. La más desafiante de las Marichyasana. Usa correa si necesitas.",
"section": "main"
},
{
"sort_order": 34,
"name": "Navasana",
"muscles": "core,flexores de cadera",
"sets": 5,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "5 repeticiones. Levanta piernas y torso formando una V. Brazos paralelos al suelo.",
"section": "main"
},
{
"sort_order": 35,
"name": "Baddha Padmasana",
"muscles": "cadera,hombros",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "En padmasana, cruza los brazos detrás y sujeta los pies. Flexiona si puedes.",
"section": "cooldown"
},
{
"sort_order": 36,
"name": "Yoga Mudra",
"muscles": "cadera,espalda",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "En Baddha Padmasana, flexiona hacia adelante tocando la frente al suelo.",
"section": "cooldown"
},
{
"sort_order": 37,
"name": "Padmasana",
"muscles": "cadera",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 60,
"note": "Siéntate en loto o medio loto. Cierra los ojos, respira profundo.",
"section": "cooldown"
},
{
"sort_order": 38,
"name": "Utplutih",
"muscles": "tríceps,hombros,core",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "En padmasana, manos al suelo, eleva todo el cuerpo. 10 respiraciones.",
"section": "cooldown"
},
{
"sort_order": 39,
"name": "Savasana",
"muscles": "cuerpo completo",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 300,
"note": "Cierra los ojos, relaja todo el cuerpo. Mínimo 5 minutos.",
"section": "cooldown"
}
]
},
{
"day_id": "dom",
"day_name": "Domingo",
"day_type": "rest",
"day_focus": "Descanso",
"day_color": "#6B7280",
"workout_title": "",
"exercises": []
}
]
},
{
"phase_number": 3,
"name": "Media Serie Primaria",
"weeks": "9-12",
"color": "#A78BFA",
"days": [
{
"day_id": "lun",
"day_name": "Lunes",
"day_type": "yoga",
"day_focus": "Ashtanga Yoga",
"day_color": "#A78BFA",
"workout_title": "Ashtanga Yoga",
"exercises": [
{
"sort_order": 1,
"name": "Ujjayi Pranayama",
"muscles": "diafragma,intercostales",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 60,
"note": "Mantén la respiración audible y constante. 5 segundos inhala, 5 segundos exhala.",
"section": "warmup"
},
{
"sort_order": 2,
"name": "Surya Namaskar A",
"muscles": "cuerpo completo",
"sets": 5,
"reps": "1",
"rest_seconds": 0,
"is_timer": false,
"timer_seconds": 0,
"note": "Una respiración por movimiento. Salta o camina según tu nivel.",
"section": "warmup"
},
{
"sort_order": 3,
"name": "Surya Namaskar B",
"muscles": "cuerpo completo,cuádriceps,hombros",
"sets": 3,
"reps": "1",
"rest_seconds": 0,
"is_timer": false,
"timer_seconds": 0,
"note": "Añade Utkatasana al inicio y Virabhadrasana I en cada lado.",
"section": "warmup"
},
{
"sort_order": 4,
"name": "Padangusthasana",
"muscles": "isquiotibiales,espalda baja",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Sujeta los dedos gordos con índice y medio. Estira la espalda al inhalar, profundiza al exhalar.",
"section": "main"
},
{
"sort_order": 5,
"name": "Padahastasana",
"muscles": "isquiotibiales,muñecas",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Coloca las palmas bajo los pies. Flexiona las rodillas si es necesario.",
"section": "main"
},
{
"sort_order": 6,
"name": "Utthita Trikonasana",
"muscles": "oblicuos,isquiotibiales,cadera",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Piernas rectas, mano al tobillo o al suelo. Mira la mano de arriba.",
"section": "main"
},
{
"sort_order": 7,
"name": "Parivrtta Trikonasana",
"muscles": "oblicuos,isquiotibiales,columna",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Mano opuesta al pie adelantado. Rota desde el ombligo.",
"section": "main"
},
{
"sort_order": 8,
"name": "Utthita Parsvakonasana",
"muscles": "cadera,oblicuos,cuádriceps",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Rodilla a 90°, mano al suelo o al bloque.",
"section": "main"
},
{
"sort_order": 9,
"name": "Parivrtta Parsvakonasana",
"muscles": "cadera,oblicuos,columna",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Codo opuesto fuera de la rodilla. Gira el pecho al cielo.",
"section": "main"
},
{
"sort_order": 10,
"name": "Prasarita Padottanasana A",
"muscles": "isquiotibiales,aductores",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Pies paralelos bien separados. Corona de la cabeza hacia el suelo.",
"section": "main"
},
{
"sort_order": 11,
"name": "Prasarita Padottanasana B",
"muscles": "isquiotibiales,aductores",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Manos en la cintura, baja con la espalda recta.",
"section": "main"
},
{
"sort_order": 12,
"name": "Prasarita Padottanasana C",
"muscles": "isquiotibiales,hombros",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Entrelaza las manos detrás, llévalas al suelo por encima de la cabeza.",
"section": "main"
},
{
"sort_order": 13,
"name": "Prasarita Padottanasana D",
"muscles": "isquiotibiales,aductores",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Sujeta los dedos gordos con índice y medio, igual que Padangusthasana.",
"section": "main"
},
{
"sort_order": 14,
"name": "Parsvottanasana",
"muscles": "isquiotibiales,espalda baja",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Manos en posición de oración inversa o al suelo.",
"section": "main"
},
{
"sort_order": 15,
"name": "Utthita Hasta Padangusthasana",
"muscles": "isquiotibiales,cadera,equilibrio",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Usa una correa si no llegas. Mantén la cadera nivelada.",
"section": "main"
},
{
"sort_order": 16,
"name": "Ardha Baddha Padmottanasana",
"muscles": "cadera,isquiotibiales,equilibrio",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Si no alcanzas medio loto, cruza el pie al muslo contrario.",
"section": "main"
},
{
"sort_order": 17,
"name": "Utkatasana",
"muscles": "cuádriceps,glúteos,hombros",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Rodillas juntas, brazos arriba. Peso en los talones.",
"section": "main"
},
{
"sort_order": 18,
"name": "Virabhadrasana A",
"muscles": "cuádriceps,glúteos,cadera",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Rodilla delantera a 90°, cadera cuadrada al frente.",
"section": "main"
},
{
"sort_order": 19,
"name": "Virabhadrasana B",
"muscles": "cuádriceps,glúteos,aductores",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Brazos en línea, mirada sobre la mano delantera.",
"section": "main"
},
{
"sort_order": 20,
"name": "Dandasana",
"muscles": "core,espalda,cuádriceps",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Siéntate con las piernas extendidas, espalda recta, manos al lado de las caderas.",
"section": "main"
},
{
"sort_order": 21,
"name": "Paschimottanasana A",
"muscles": "isquiotibiales,espalda baja",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Sujeta los dedos gordos. Estira la espalda al inhalar, profundiza al exhalar.",
"section": "main"
},
{
"sort_order": 22,
"name": "Paschimottanasana B",
"muscles": "isquiotibiales,espalda baja",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Sujeta los lados de los pies. Estira la espalda al inhalar.",
"section": "main"
},
{
"sort_order": 23,
"name": "Paschimottanasana C",
"muscles": "isquiotibiales,espalda baja",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Sujeta las plantas de los pies. La variante más profunda.",
"section": "main"
},
{
"sort_order": 24,
"name": "Purvottanasana",
"muscles": "glúteos,hombros,tríceps",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Eleva la cadera, pies planos al suelo. Mira al cielo o lleva la cabeza atrás.",
"section": "main"
},
{
"sort_order": 25,
"name": "Ardha Baddha Padma Paschimottanasana",
"muscles": "isquiotibiales,cadera",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Pie en medio loto, flexiona sobre la pierna extendida.",
"section": "main"
},
{
"sort_order": 26,
"name": "Triang Mukhaikapada Paschimottanasana",
"muscles": "isquiotibiales,cuádriceps,cadera",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Una pierna doblada atrás al lado de la cadera.",
"section": "main"
},
{
"sort_order": 27,
"name": "Janu Sirsasana A",
"muscles": "isquiotibiales,espalda baja,cadera",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Pie al muslo interno contrario. Flexiona sobre la pierna extendida.",
"section": "main"
},
{
"sort_order": 28,
"name": "Janu Sirsasana B",
"muscles": "isquiotibiales,cadera,tobillo",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Siéntate sobre el talón, luego flexiona hacia adelante.",
"section": "main"
},
{
"sort_order": 29,
"name": "Janu Sirsasana C",
"muscles": "isquiotibiales,cadera,tobillo",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Dedos del pie apuntan al suelo, talón arriba.",
"section": "main"
},
{
"sort_order": 30,
"name": "Marichyasana A",
"muscles": "espalda baja,oblicuos,hombros",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Rodilla doblada, brazo envuelve la espinilla. Enlaza las manos detrás.",
"section": "main"
},
{
"sort_order": 31,
"name": "Marichyasana B",
"muscles": "cadera,oblicuos,hombros",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Medio loto + rodilla doblada, envuelve y enlaza.",
"section": "main"
},
{
"sort_order": 32,
"name": "Marichyasana C",
"muscles": "oblicuos,columna",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Gira hacia la rodilla doblada, brazo opuesto por fuera.",
"section": "main"
},
{
"sort_order": 33,
"name": "Marichyasana D",
"muscles": "cadera,oblicuos,columna",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. La más desafiante de las Marichyasana. Usa correa si necesitas.",
"section": "main"
},
{
"sort_order": 34,
"name": "Navasana",
"muscles": "core,flexores de cadera",
"sets": 5,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "5 repeticiones. Levanta piernas y torso formando una V. Brazos paralelos al suelo.",
"section": "main"
},
{
"sort_order": 35,
"name": "Bhujapidasana",
"muscles": "tríceps,core,hombros",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Apoya las manos entre las piernas, cruza los pies. Mantén el core activo.",
"section": "main"
},
{
"sort_order": 36,
"name": "Kurmasana",
"muscles": "isquiotibiales,espalda,hombros",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Piernas sobre los hombros, brazos bajo las piernas. Avanzada.",
"section": "main"
},
{
"sort_order": 37,
"name": "Supta Kurmasana",
"muscles": "isquiotibiales,espalda,cadera",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Cruza los pies detrás de la cabeza, enlaza las manos. Modifica según necesites.",
"section": "main"
},
{
"sort_order": 38,
"name": "Garbha Pindasana",
"muscles": "cadera,core",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "En padmasana, pasa los brazos entre las piernas. Rueda en círculo.",
"section": "main"
},
{
"sort_order": 39,
"name": "Kukkutasana",
"muscles": "tríceps,core,hombros",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Desde Garbha Pindasana, presiona las manos al suelo y elévate.",
"section": "main"
},
{
"sort_order": 40,
"name": "Baddha Konasana",
"muscles": "cadera,aductores",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Plantas de los pies juntas, deja caer las rodillas. Flexiona hacia adelante.",
"section": "main"
},
{
"sort_order": 41,
"name": "Upavishta Konasana",
"muscles": "aductores,isquiotibiales",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Piernas bien abiertas, flexiona llevando el pecho al suelo.",
"section": "main"
},
{
"sort_order": 42,
"name": "Supta Konasana",
"muscles": "aductores,isquiotibiales,core",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Rueda hacia atrás llevando los pies al suelo detrás de la cabeza, piernas abiertas.",
"section": "main"
},
{
"sort_order": 43,
"name": "Supta Padangusthasana",
"muscles": "isquiotibiales,cadera",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Usa una correa si no llegas. Mantén la pierna contraria al suelo.",
"section": "main"
},
{
"sort_order": 44,
"name": "Ubhaya Padangusthasana",
"muscles": "core,isquiotibiales",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Sujeta los dedos gordos, rueda hacia arriba y equilibra formando una V.",
"section": "main"
},
{
"sort_order": 45,
"name": "Urdhva Mukha Paschimottanasana",
"muscles": "isquiotibiales,core",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Desde la V, lleva las piernas más arriba acercando el pecho a los muslos.",
"section": "main"
},
{
"sort_order": 46,
"name": "Setu Bandhasana",
"muscles": "glúteos,espalda baja,cuádriceps",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Corona de la cabeza al suelo, cruza los brazos sobre el pecho. Empuja con los pies.",
"section": "main"
},
{
"sort_order": 47,
"name": "Baddha Padmasana",
"muscles": "cadera,hombros",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "En padmasana, cruza los brazos detrás y sujeta los pies. Flexiona si puedes.",
"section": "cooldown"
},
{
"sort_order": 48,
"name": "Yoga Mudra",
"muscles": "cadera,espalda",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "En Baddha Padmasana, flexiona hacia adelante tocando la frente al suelo.",
"section": "cooldown"
},
{
"sort_order": 49,
"name": "Padmasana",
"muscles": "cadera",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 60,
"note": "Siéntate en loto o medio loto. Cierra los ojos, respira profundo.",
"section": "cooldown"
},
{
"sort_order": 50,
"name": "Utplutih",
"muscles": "tríceps,hombros,core",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "En padmasana, manos al suelo, eleva todo el cuerpo. 10 respiraciones.",
"section": "cooldown"
},
{
"sort_order": 51,
"name": "Savasana",
"muscles": "cuerpo completo",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 300,
"note": "Cierra los ojos, relaja todo el cuerpo. Mínimo 5 minutos.",
"section": "cooldown"
}
]
},
{
"day_id": "mar",
"day_name": "Martes",
"day_type": "rest",
"day_focus": "Descanso",
"day_color": "#6B7280",
"workout_title": "",
"exercises": []
},
{
"day_id": "mie",
"day_name": "Miércoles",
"day_type": "yoga",
"day_focus": "Ashtanga Yoga",
"day_color": "#A78BFA",
"workout_title": "Ashtanga Yoga",
"exercises": [
{
"sort_order": 1,
"name": "Ujjayi Pranayama",
"muscles": "diafragma,intercostales",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 60,
"note": "Mantén la respiración audible y constante. 5 segundos inhala, 5 segundos exhala.",
"section": "warmup"
},
{
"sort_order": 2,
"name": "Surya Namaskar A",
"muscles": "cuerpo completo",
"sets": 5,
"reps": "1",
"rest_seconds": 0,
"is_timer": false,
"timer_seconds": 0,
"note": "Una respiración por movimiento. Salta o camina según tu nivel.",
"section": "warmup"
},
{
"sort_order": 3,
"name": "Surya Namaskar B",
"muscles": "cuerpo completo,cuádriceps,hombros",
"sets": 3,
"reps": "1",
"rest_seconds": 0,
"is_timer": false,
"timer_seconds": 0,
"note": "Añade Utkatasana al inicio y Virabhadrasana I en cada lado.",
"section": "warmup"
},
{
"sort_order": 4,
"name": "Padangusthasana",
"muscles": "isquiotibiales,espalda baja",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Sujeta los dedos gordos con índice y medio. Estira la espalda al inhalar, profundiza al exhalar.",
"section": "main"
},
{
"sort_order": 5,
"name": "Padahastasana",
"muscles": "isquiotibiales,muñecas",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Coloca las palmas bajo los pies. Flexiona las rodillas si es necesario.",
"section": "main"
},
{
"sort_order": 6,
"name": "Utthita Trikonasana",
"muscles": "oblicuos,isquiotibiales,cadera",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Piernas rectas, mano al tobillo o al suelo. Mira la mano de arriba.",
"section": "main"
},
{
"sort_order": 7,
"name": "Parivrtta Trikonasana",
"muscles": "oblicuos,isquiotibiales,columna",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Mano opuesta al pie adelantado. Rota desde el ombligo.",
"section": "main"
},
{
"sort_order": 8,
"name": "Utthita Parsvakonasana",
"muscles": "cadera,oblicuos,cuádriceps",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Rodilla a 90°, mano al suelo o al bloque.",
"section": "main"
},
{
"sort_order": 9,
"name": "Parivrtta Parsvakonasana",
"muscles": "cadera,oblicuos,columna",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Codo opuesto fuera de la rodilla. Gira el pecho al cielo.",
"section": "main"
},
{
"sort_order": 10,
"name": "Prasarita Padottanasana A",
"muscles": "isquiotibiales,aductores",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Pies paralelos bien separados. Corona de la cabeza hacia el suelo.",
"section": "main"
},
{
"sort_order": 11,
"name": "Prasarita Padottanasana B",
"muscles": "isquiotibiales,aductores",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Manos en la cintura, baja con la espalda recta.",
"section": "main"
},
{
"sort_order": 12,
"name": "Prasarita Padottanasana C",
"muscles": "isquiotibiales,hombros",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Entrelaza las manos detrás, llévalas al suelo por encima de la cabeza.",
"section": "main"
},
{
"sort_order": 13,
"name": "Prasarita Padottanasana D",
"muscles": "isquiotibiales,aductores",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Sujeta los dedos gordos con índice y medio, igual que Padangusthasana.",
"section": "main"
},
{
"sort_order": 14,
"name": "Parsvottanasana",
"muscles": "isquiotibiales,espalda baja",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Manos en posición de oración inversa o al suelo.",
"section": "main"
},
{
"sort_order": 15,
"name": "Utthita Hasta Padangusthasana",
"muscles": "isquiotibiales,cadera,equilibrio",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Usa una correa si no llegas. Mantén la cadera nivelada.",
"section": "main"
},
{
"sort_order": 16,
"name": "Ardha Baddha Padmottanasana",
"muscles": "cadera,isquiotibiales,equilibrio",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Si no alcanzas medio loto, cruza el pie al muslo contrario.",
"section": "main"
},
{
"sort_order": 17,
"name": "Utkatasana",
"muscles": "cuádriceps,glúteos,hombros",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Rodillas juntas, brazos arriba. Peso en los talones.",
"section": "main"
},
{
"sort_order": 18,
"name": "Virabhadrasana A",
"muscles": "cuádriceps,glúteos,cadera",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Rodilla delantera a 90°, cadera cuadrada al frente.",
"section": "main"
},
{
"sort_order": 19,
"name": "Virabhadrasana B",
"muscles": "cuádriceps,glúteos,aductores",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Brazos en línea, mirada sobre la mano delantera.",
"section": "main"
},
{
"sort_order": 20,
"name": "Dandasana",
"muscles": "core,espalda,cuádriceps",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Siéntate con las piernas extendidas, espalda recta, manos al lado de las caderas.",
"section": "main"
},
{
"sort_order": 21,
"name": "Paschimottanasana A",
"muscles": "isquiotibiales,espalda baja",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Sujeta los dedos gordos. Estira la espalda al inhalar, profundiza al exhalar.",
"section": "main"
},
{
"sort_order": 22,
"name": "Paschimottanasana B",
"muscles": "isquiotibiales,espalda baja",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Sujeta los lados de los pies. Estira la espalda al inhalar.",
"section": "main"
},
{
"sort_order": 23,
"name": "Paschimottanasana C",
"muscles": "isquiotibiales,espalda baja",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Sujeta las plantas de los pies. La variante más profunda.",
"section": "main"
},
{
"sort_order": 24,
"name": "Purvottanasana",
"muscles": "glúteos,hombros,tríceps",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Eleva la cadera, pies planos al suelo. Mira al cielo o lleva la cabeza atrás.",
"section": "main"
},
{
"sort_order": 25,
"name": "Ardha Baddha Padma Paschimottanasana",
"muscles": "isquiotibiales,cadera",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Pie en medio loto, flexiona sobre la pierna extendida.",
"section": "main"
},
{
"sort_order": 26,
"name": "Triang Mukhaikapada Paschimottanasana",
"muscles": "isquiotibiales,cuádriceps,cadera",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Una pierna doblada atrás al lado de la cadera.",
"section": "main"
},
{
"sort_order": 27,
"name": "Janu Sirsasana A",
"muscles": "isquiotibiales,espalda baja,cadera",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Pie al muslo interno contrario. Flexiona sobre la pierna extendida.",
"section": "main"
},
{
"sort_order": 28,
"name": "Janu Sirsasana B",
"muscles": "isquiotibiales,cadera,tobillo",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Siéntate sobre el talón, luego flexiona hacia adelante.",
"section": "main"
},
{
"sort_order": 29,
"name": "Janu Sirsasana C",
"muscles": "isquiotibiales,cadera,tobillo",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Dedos del pie apuntan al suelo, talón arriba.",
"section": "main"
},
{
"sort_order": 30,
"name": "Marichyasana A",
"muscles": "espalda baja,oblicuos,hombros",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Rodilla doblada, brazo envuelve la espinilla. Enlaza las manos detrás.",
"section": "main"
},
{
"sort_order": 31,
"name": "Marichyasana B",
"muscles": "cadera,oblicuos,hombros",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Medio loto + rodilla doblada, envuelve y enlaza.",
"section": "main"
},
{
"sort_order": 32,
"name": "Marichyasana C",
"muscles": "oblicuos,columna",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Gira hacia la rodilla doblada, brazo opuesto por fuera.",
"section": "main"
},
{
"sort_order": 33,
"name": "Marichyasana D",
"muscles": "cadera,oblicuos,columna",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. La más desafiante de las Marichyasana. Usa correa si necesitas.",
"section": "main"
},
{
"sort_order": 34,
"name": "Navasana",
"muscles": "core,flexores de cadera",
"sets": 5,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "5 repeticiones. Levanta piernas y torso formando una V. Brazos paralelos al suelo.",
"section": "main"
},
{
"sort_order": 35,
"name": "Bhujapidasana",
"muscles": "tríceps,core,hombros",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Apoya las manos entre las piernas, cruza los pies. Mantén el core activo.",
"section": "main"
},
{
"sort_order": 36,
"name": "Kurmasana",
"muscles": "isquiotibiales,espalda,hombros",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Piernas sobre los hombros, brazos bajo las piernas. Avanzada.",
"section": "main"
},
{
"sort_order": 37,
"name": "Supta Kurmasana",
"muscles": "isquiotibiales,espalda,cadera",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Cruza los pies detrás de la cabeza, enlaza las manos. Modifica según necesites.",
"section": "main"
},
{
"sort_order": 38,
"name": "Garbha Pindasana",
"muscles": "cadera,core",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "En padmasana, pasa los brazos entre las piernas. Rueda en círculo.",
"section": "main"
},
{
"sort_order": 39,
"name": "Kukkutasana",
"muscles": "tríceps,core,hombros",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Desde Garbha Pindasana, presiona las manos al suelo y elévate.",
"section": "main"
},
{
"sort_order": 40,
"name": "Baddha Konasana",
"muscles": "cadera,aductores",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Plantas de los pies juntas, deja caer las rodillas. Flexiona hacia adelante.",
"section": "main"
},
{
"sort_order": 41,
"name": "Upavishta Konasana",
"muscles": "aductores,isquiotibiales",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Piernas bien abiertas, flexiona llevando el pecho al suelo.",
"section": "main"
},
{
"sort_order": 42,
"name": "Supta Konasana",
"muscles": "aductores,isquiotibiales,core",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Rueda hacia atrás llevando los pies al suelo detrás de la cabeza, piernas abiertas.",
"section": "main"
},
{
"sort_order": 43,
"name": "Supta Padangusthasana",
"muscles": "isquiotibiales,cadera",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Usa una correa si no llegas. Mantén la pierna contraria al suelo.",
"section": "main"
},
{
"sort_order": 44,
"name": "Ubhaya Padangusthasana",
"muscles": "core,isquiotibiales",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Sujeta los dedos gordos, rueda hacia arriba y equilibra formando una V.",
"section": "main"
},
{
"sort_order": 45,
"name": "Urdhva Mukha Paschimottanasana",
"muscles": "isquiotibiales,core",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Desde la V, lleva las piernas más arriba acercando el pecho a los muslos.",
"section": "main"
},
{
"sort_order": 46,
"name": "Setu Bandhasana",
"muscles": "glúteos,espalda baja,cuádriceps",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Corona de la cabeza al suelo, cruza los brazos sobre el pecho. Empuja con los pies.",
"section": "main"
},
{
"sort_order": 47,
"name": "Baddha Padmasana",
"muscles": "cadera,hombros",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "En padmasana, cruza los brazos detrás y sujeta los pies. Flexiona si puedes.",
"section": "cooldown"
},
{
"sort_order": 48,
"name": "Yoga Mudra",
"muscles": "cadera,espalda",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "En Baddha Padmasana, flexiona hacia adelante tocando la frente al suelo.",
"section": "cooldown"
},
{
"sort_order": 49,
"name": "Padmasana",
"muscles": "cadera",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 60,
"note": "Siéntate en loto o medio loto. Cierra los ojos, respira profundo.",
"section": "cooldown"
},
{
"sort_order": 50,
"name": "Utplutih",
"muscles": "tríceps,hombros,core",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "En padmasana, manos al suelo, eleva todo el cuerpo. 10 respiraciones.",
"section": "cooldown"
},
{
"sort_order": 51,
"name": "Savasana",
"muscles": "cuerpo completo",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 300,
"note": "Cierra los ojos, relaja todo el cuerpo. Mínimo 5 minutos.",
"section": "cooldown"
}
]
},
{
"day_id": "jue",
"day_name": "Jueves",
"day_type": "yoga",
"day_focus": "Ashtanga Yoga",
"day_color": "#A78BFA",
"workout_title": "Ashtanga Yoga",
"exercises": [
{
"sort_order": 1,
"name": "Ujjayi Pranayama",
"muscles": "diafragma,intercostales",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 60,
"note": "Mantén la respiración audible y constante. 5 segundos inhala, 5 segundos exhala.",
"section": "warmup"
},
{
"sort_order": 2,
"name": "Surya Namaskar A",
"muscles": "cuerpo completo",
"sets": 5,
"reps": "1",
"rest_seconds": 0,
"is_timer": false,
"timer_seconds": 0,
"note": "Una respiración por movimiento. Salta o camina según tu nivel.",
"section": "warmup"
},
{
"sort_order": 3,
"name": "Surya Namaskar B",
"muscles": "cuerpo completo,cuádriceps,hombros",
"sets": 3,
"reps": "1",
"rest_seconds": 0,
"is_timer": false,
"timer_seconds": 0,
"note": "Añade Utkatasana al inicio y Virabhadrasana I en cada lado.",
"section": "warmup"
},
{
"sort_order": 4,
"name": "Padangusthasana",
"muscles": "isquiotibiales,espalda baja",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Sujeta los dedos gordos con índice y medio. Estira la espalda al inhalar, profundiza al exhalar.",
"section": "main"
},
{
"sort_order": 5,
"name": "Padahastasana",
"muscles": "isquiotibiales,muñecas",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Coloca las palmas bajo los pies. Flexiona las rodillas si es necesario.",
"section": "main"
},
{
"sort_order": 6,
"name": "Utthita Trikonasana",
"muscles": "oblicuos,isquiotibiales,cadera",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Piernas rectas, mano al tobillo o al suelo. Mira la mano de arriba.",
"section": "main"
},
{
"sort_order": 7,
"name": "Parivrtta Trikonasana",
"muscles": "oblicuos,isquiotibiales,columna",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Mano opuesta al pie adelantado. Rota desde el ombligo.",
"section": "main"
},
{
"sort_order": 8,
"name": "Utthita Parsvakonasana",
"muscles": "cadera,oblicuos,cuádriceps",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Rodilla a 90°, mano al suelo o al bloque.",
"section": "main"
},
{
"sort_order": 9,
"name": "Parivrtta Parsvakonasana",
"muscles": "cadera,oblicuos,columna",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Codo opuesto fuera de la rodilla. Gira el pecho al cielo.",
"section": "main"
},
{
"sort_order": 10,
"name": "Prasarita Padottanasana A",
"muscles": "isquiotibiales,aductores",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Pies paralelos bien separados. Corona de la cabeza hacia el suelo.",
"section": "main"
},
{
"sort_order": 11,
"name": "Prasarita Padottanasana B",
"muscles": "isquiotibiales,aductores",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Manos en la cintura, baja con la espalda recta.",
"section": "main"
},
{
"sort_order": 12,
"name": "Prasarita Padottanasana C",
"muscles": "isquiotibiales,hombros",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Entrelaza las manos detrás, llévalas al suelo por encima de la cabeza.",
"section": "main"
},
{
"sort_order": 13,
"name": "Prasarita Padottanasana D",
"muscles": "isquiotibiales,aductores",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Sujeta los dedos gordos con índice y medio, igual que Padangusthasana.",
"section": "main"
},
{
"sort_order": 14,
"name": "Parsvottanasana",
"muscles": "isquiotibiales,espalda baja",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Manos en posición de oración inversa o al suelo.",
"section": "main"
},
{
"sort_order": 15,
"name": "Utthita Hasta Padangusthasana",
"muscles": "isquiotibiales,cadera,equilibrio",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Usa una correa si no llegas. Mantén la cadera nivelada.",
"section": "main"
},
{
"sort_order": 16,
"name": "Ardha Baddha Padmottanasana",
"muscles": "cadera,isquiotibiales,equilibrio",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Si no alcanzas medio loto, cruza el pie al muslo contrario.",
"section": "main"
},
{
"sort_order": 17,
"name": "Utkatasana",
"muscles": "cuádriceps,glúteos,hombros",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Rodillas juntas, brazos arriba. Peso en los talones.",
"section": "main"
},
{
"sort_order": 18,
"name": "Virabhadrasana A",
"muscles": "cuádriceps,glúteos,cadera",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Rodilla delantera a 90°, cadera cuadrada al frente.",
"section": "main"
},
{
"sort_order": 19,
"name": "Virabhadrasana B",
"muscles": "cuádriceps,glúteos,aductores",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Brazos en línea, mirada sobre la mano delantera.",
"section": "main"
},
{
"sort_order": 20,
"name": "Dandasana",
"muscles": "core,espalda,cuádriceps",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Siéntate con las piernas extendidas, espalda recta, manos al lado de las caderas.",
"section": "main"
},
{
"sort_order": 21,
"name": "Paschimottanasana A",
"muscles": "isquiotibiales,espalda baja",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Sujeta los dedos gordos. Estira la espalda al inhalar, profundiza al exhalar.",
"section": "main"
},
{
"sort_order": 22,
"name": "Paschimottanasana B",
"muscles": "isquiotibiales,espalda baja",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Sujeta los lados de los pies. Estira la espalda al inhalar.",
"section": "main"
},
{
"sort_order": 23,
"name": "Paschimottanasana C",
"muscles": "isquiotibiales,espalda baja",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Sujeta las plantas de los pies. La variante más profunda.",
"section": "main"
},
{
"sort_order": 24,
"name": "Purvottanasana",
"muscles": "glúteos,hombros,tríceps",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Eleva la cadera, pies planos al suelo. Mira al cielo o lleva la cabeza atrás.",
"section": "main"
},
{
"sort_order": 25,
"name": "Ardha Baddha Padma Paschimottanasana",
"muscles": "isquiotibiales,cadera",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Pie en medio loto, flexiona sobre la pierna extendida.",
"section": "main"
},
{
"sort_order": 26,
"name": "Triang Mukhaikapada Paschimottanasana",
"muscles": "isquiotibiales,cuádriceps,cadera",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Una pierna doblada atrás al lado de la cadera.",
"section": "main"
},
{
"sort_order": 27,
"name": "Janu Sirsasana A",
"muscles": "isquiotibiales,espalda baja,cadera",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Pie al muslo interno contrario. Flexiona sobre la pierna extendida.",
"section": "main"
},
{
"sort_order": 28,
"name": "Janu Sirsasana B",
"muscles": "isquiotibiales,cadera,tobillo",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Siéntate sobre el talón, luego flexiona hacia adelante.",
"section": "main"
},
{
"sort_order": 29,
"name": "Janu Sirsasana C",
"muscles": "isquiotibiales,cadera,tobillo",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Dedos del pie apuntan al suelo, talón arriba.",
"section": "main"
},
{
"sort_order": 30,
"name": "Marichyasana A",
"muscles": "espalda baja,oblicuos,hombros",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Rodilla doblada, brazo envuelve la espinilla. Enlaza las manos detrás.",
"section": "main"
},
{
"sort_order": 31,
"name": "Marichyasana B",
"muscles": "cadera,oblicuos,hombros",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Medio loto + rodilla doblada, envuelve y enlaza.",
"section": "main"
},
{
"sort_order": 32,
"name": "Marichyasana C",
"muscles": "oblicuos,columna",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Gira hacia la rodilla doblada, brazo opuesto por fuera.",
"section": "main"
},
{
"sort_order": 33,
"name": "Marichyasana D",
"muscles": "cadera,oblicuos,columna",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. La más desafiante de las Marichyasana. Usa correa si necesitas.",
"section": "main"
},
{
"sort_order": 34,
"name": "Navasana",
"muscles": "core,flexores de cadera",
"sets": 5,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "5 repeticiones. Levanta piernas y torso formando una V. Brazos paralelos al suelo.",
"section": "main"
},
{
"sort_order": 35,
"name": "Bhujapidasana",
"muscles": "tríceps,core,hombros",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Apoya las manos entre las piernas, cruza los pies. Mantén el core activo.",
"section": "main"
},
{
"sort_order": 36,
"name": "Kurmasana",
"muscles": "isquiotibiales,espalda,hombros",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Piernas sobre los hombros, brazos bajo las piernas. Avanzada.",
"section": "main"
},
{
"sort_order": 37,
"name": "Supta Kurmasana",
"muscles": "isquiotibiales,espalda,cadera",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Cruza los pies detrás de la cabeza, enlaza las manos. Modifica según necesites.",
"section": "main"
},
{
"sort_order": 38,
"name": "Garbha Pindasana",
"muscles": "cadera,core",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "En padmasana, pasa los brazos entre las piernas. Rueda en círculo.",
"section": "main"
},
{
"sort_order": 39,
"name": "Kukkutasana",
"muscles": "tríceps,core,hombros",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Desde Garbha Pindasana, presiona las manos al suelo y elévate.",
"section": "main"
},
{
"sort_order": 40,
"name": "Baddha Konasana",
"muscles": "cadera,aductores",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Plantas de los pies juntas, deja caer las rodillas. Flexiona hacia adelante.",
"section": "main"
},
{
"sort_order": 41,
"name": "Upavishta Konasana",
"muscles": "aductores,isquiotibiales",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Piernas bien abiertas, flexiona llevando el pecho al suelo.",
"section": "main"
},
{
"sort_order": 42,
"name": "Supta Konasana",
"muscles": "aductores,isquiotibiales,core",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Rueda hacia atrás llevando los pies al suelo detrás de la cabeza, piernas abiertas.",
"section": "main"
},
{
"sort_order": 43,
"name": "Supta Padangusthasana",
"muscles": "isquiotibiales,cadera",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Usa una correa si no llegas. Mantén la pierna contraria al suelo.",
"section": "main"
},
{
"sort_order": 44,
"name": "Ubhaya Padangusthasana",
"muscles": "core,isquiotibiales",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Sujeta los dedos gordos, rueda hacia arriba y equilibra formando una V.",
"section": "main"
},
{
"sort_order": 45,
"name": "Urdhva Mukha Paschimottanasana",
"muscles": "isquiotibiales,core",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Desde la V, lleva las piernas más arriba acercando el pecho a los muslos.",
"section": "main"
},
{
"sort_order": 46,
"name": "Setu Bandhasana",
"muscles": "glúteos,espalda baja,cuádriceps",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Corona de la cabeza al suelo, cruza los brazos sobre el pecho. Empuja con los pies.",
"section": "main"
},
{
"sort_order": 47,
"name": "Baddha Padmasana",
"muscles": "cadera,hombros",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "En padmasana, cruza los brazos detrás y sujeta los pies. Flexiona si puedes.",
"section": "cooldown"
},
{
"sort_order": 48,
"name": "Yoga Mudra",
"muscles": "cadera,espalda",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "En Baddha Padmasana, flexiona hacia adelante tocando la frente al suelo.",
"section": "cooldown"
},
{
"sort_order": 49,
"name": "Padmasana",
"muscles": "cadera",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 60,
"note": "Siéntate en loto o medio loto. Cierra los ojos, respira profundo.",
"section": "cooldown"
},
{
"sort_order": 50,
"name": "Utplutih",
"muscles": "tríceps,hombros,core",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "En padmasana, manos al suelo, eleva todo el cuerpo. 10 respiraciones.",
"section": "cooldown"
},
{
"sort_order": 51,
"name": "Savasana",
"muscles": "cuerpo completo",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 300,
"note": "Cierra los ojos, relaja todo el cuerpo. Mínimo 5 minutos.",
"section": "cooldown"
}
]
},
{
"day_id": "vie",
"day_name": "Viernes",
"day_type": "rest",
"day_focus": "Descanso",
"day_color": "#6B7280",
"workout_title": "",
"exercises": []
},
{
"day_id": "sab",
"day_name": "Sábado",
"day_type": "yoga",
"day_focus": "Ashtanga Yoga",
"day_color": "#A78BFA",
"workout_title": "Ashtanga Yoga",
"exercises": [
{
"sort_order": 1,
"name": "Ujjayi Pranayama",
"muscles": "diafragma,intercostales",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 60,
"note": "Mantén la respiración audible y constante. 5 segundos inhala, 5 segundos exhala.",
"section": "warmup"
},
{
"sort_order": 2,
"name": "Surya Namaskar A",
"muscles": "cuerpo completo",
"sets": 5,
"reps": "1",
"rest_seconds": 0,
"is_timer": false,
"timer_seconds": 0,
"note": "Una respiración por movimiento. Salta o camina según tu nivel.",
"section": "warmup"
},
{
"sort_order": 3,
"name": "Surya Namaskar B",
"muscles": "cuerpo completo,cuádriceps,hombros",
"sets": 3,
"reps": "1",
"rest_seconds": 0,
"is_timer": false,
"timer_seconds": 0,
"note": "Añade Utkatasana al inicio y Virabhadrasana I en cada lado.",
"section": "warmup"
},
{
"sort_order": 4,
"name": "Padangusthasana",
"muscles": "isquiotibiales,espalda baja",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Sujeta los dedos gordos con índice y medio. Estira la espalda al inhalar, profundiza al exhalar.",
"section": "main"
},
{
"sort_order": 5,
"name": "Padahastasana",
"muscles": "isquiotibiales,muñecas",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Coloca las palmas bajo los pies. Flexiona las rodillas si es necesario.",
"section": "main"
},
{
"sort_order": 6,
"name": "Utthita Trikonasana",
"muscles": "oblicuos,isquiotibiales,cadera",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Piernas rectas, mano al tobillo o al suelo. Mira la mano de arriba.",
"section": "main"
},
{
"sort_order": 7,
"name": "Parivrtta Trikonasana",
"muscles": "oblicuos,isquiotibiales,columna",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Mano opuesta al pie adelantado. Rota desde el ombligo.",
"section": "main"
},
{
"sort_order": 8,
"name": "Utthita Parsvakonasana",
"muscles": "cadera,oblicuos,cuádriceps",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Rodilla a 90°, mano al suelo o al bloque.",
"section": "main"
},
{
"sort_order": 9,
"name": "Parivrtta Parsvakonasana",
"muscles": "cadera,oblicuos,columna",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Codo opuesto fuera de la rodilla. Gira el pecho al cielo.",
"section": "main"
},
{
"sort_order": 10,
"name": "Prasarita Padottanasana A",
"muscles": "isquiotibiales,aductores",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Pies paralelos bien separados. Corona de la cabeza hacia el suelo.",
"section": "main"
},
{
"sort_order": 11,
"name": "Prasarita Padottanasana B",
"muscles": "isquiotibiales,aductores",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Manos en la cintura, baja con la espalda recta.",
"section": "main"
},
{
"sort_order": 12,
"name": "Prasarita Padottanasana C",
"muscles": "isquiotibiales,hombros",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Entrelaza las manos detrás, llévalas al suelo por encima de la cabeza.",
"section": "main"
},
{
"sort_order": 13,
"name": "Prasarita Padottanasana D",
"muscles": "isquiotibiales,aductores",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Sujeta los dedos gordos con índice y medio, igual que Padangusthasana.",
"section": "main"
},
{
"sort_order": 14,
"name": "Parsvottanasana",
"muscles": "isquiotibiales,espalda baja",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Manos en posición de oración inversa o al suelo.",
"section": "main"
},
{
"sort_order": 15,
"name": "Utthita Hasta Padangusthasana",
"muscles": "isquiotibiales,cadera,equilibrio",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Usa una correa si no llegas. Mantén la cadera nivelada.",
"section": "main"
},
{
"sort_order": 16,
"name": "Ardha Baddha Padmottanasana",
"muscles": "cadera,isquiotibiales,equilibrio",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Si no alcanzas medio loto, cruza el pie al muslo contrario.",
"section": "main"
},
{
"sort_order": 17,
"name": "Utkatasana",
"muscles": "cuádriceps,glúteos,hombros",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Rodillas juntas, brazos arriba. Peso en los talones.",
"section": "main"
},
{
"sort_order": 18,
"name": "Virabhadrasana A",
"muscles": "cuádriceps,glúteos,cadera",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Rodilla delantera a 90°, cadera cuadrada al frente.",
"section": "main"
},
{
"sort_order": 19,
"name": "Virabhadrasana B",
"muscles": "cuádriceps,glúteos,aductores",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Brazos en línea, mirada sobre la mano delantera.",
"section": "main"
},
{
"sort_order": 20,
"name": "Dandasana",
"muscles": "core,espalda,cuádriceps",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Siéntate con las piernas extendidas, espalda recta, manos al lado de las caderas.",
"section": "main"
},
{
"sort_order": 21,
"name": "Paschimottanasana A",
"muscles": "isquiotibiales,espalda baja",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Sujeta los dedos gordos. Estira la espalda al inhalar, profundiza al exhalar.",
"section": "main"
},
{
"sort_order": 22,
"name": "Paschimottanasana B",
"muscles": "isquiotibiales,espalda baja",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Sujeta los lados de los pies. Estira la espalda al inhalar.",
"section": "main"
},
{
"sort_order": 23,
"name": "Paschimottanasana C",
"muscles": "isquiotibiales,espalda baja",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Sujeta las plantas de los pies. La variante más profunda.",
"section": "main"
},
{
"sort_order": 24,
"name": "Purvottanasana",
"muscles": "glúteos,hombros,tríceps",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Eleva la cadera, pies planos al suelo. Mira al cielo o lleva la cabeza atrás.",
"section": "main"
},
{
"sort_order": 25,
"name": "Ardha Baddha Padma Paschimottanasana",
"muscles": "isquiotibiales,cadera",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Pie en medio loto, flexiona sobre la pierna extendida.",
"section": "main"
},
{
"sort_order": 26,
"name": "Triang Mukhaikapada Paschimottanasana",
"muscles": "isquiotibiales,cuádriceps,cadera",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Una pierna doblada atrás al lado de la cadera.",
"section": "main"
},
{
"sort_order": 27,
"name": "Janu Sirsasana A",
"muscles": "isquiotibiales,espalda baja,cadera",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Pie al muslo interno contrario. Flexiona sobre la pierna extendida.",
"section": "main"
},
{
"sort_order": 28,
"name": "Janu Sirsasana B",
"muscles": "isquiotibiales,cadera,tobillo",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Siéntate sobre el talón, luego flexiona hacia adelante.",
"section": "main"
},
{
"sort_order": 29,
"name": "Janu Sirsasana C",
"muscles": "isquiotibiales,cadera,tobillo",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Dedos del pie apuntan al suelo, talón arriba.",
"section": "main"
},
{
"sort_order": 30,
"name": "Marichyasana A",
"muscles": "espalda baja,oblicuos,hombros",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Rodilla doblada, brazo envuelve la espinilla. Enlaza las manos detrás.",
"section": "main"
},
{
"sort_order": 31,
"name": "Marichyasana B",
"muscles": "cadera,oblicuos,hombros",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Medio loto + rodilla doblada, envuelve y enlaza.",
"section": "main"
},
{
"sort_order": 32,
"name": "Marichyasana C",
"muscles": "oblicuos,columna",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Gira hacia la rodilla doblada, brazo opuesto por fuera.",
"section": "main"
},
{
"sort_order": 33,
"name": "Marichyasana D",
"muscles": "cadera,oblicuos,columna",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. La más desafiante de las Marichyasana. Usa correa si necesitas.",
"section": "main"
},
{
"sort_order": 34,
"name": "Navasana",
"muscles": "core,flexores de cadera",
"sets": 5,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "5 repeticiones. Levanta piernas y torso formando una V. Brazos paralelos al suelo.",
"section": "main"
},
{
"sort_order": 35,
"name": "Bhujapidasana",
"muscles": "tríceps,core,hombros",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Apoya las manos entre las piernas, cruza los pies. Mantén el core activo.",
"section": "main"
},
{
"sort_order": 36,
"name": "Kurmasana",
"muscles": "isquiotibiales,espalda,hombros",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Piernas sobre los hombros, brazos bajo las piernas. Avanzada.",
"section": "main"
},
{
"sort_order": 37,
"name": "Supta Kurmasana",
"muscles": "isquiotibiales,espalda,cadera",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Cruza los pies detrás de la cabeza, enlaza las manos. Modifica según necesites.",
"section": "main"
},
{
"sort_order": 38,
"name": "Garbha Pindasana",
"muscles": "cadera,core",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "En padmasana, pasa los brazos entre las piernas. Rueda en círculo.",
"section": "main"
},
{
"sort_order": 39,
"name": "Kukkutasana",
"muscles": "tríceps,core,hombros",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Desde Garbha Pindasana, presiona las manos al suelo y elévate.",
"section": "main"
},
{
"sort_order": 40,
"name": "Baddha Konasana",
"muscles": "cadera,aductores",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Plantas de los pies juntas, deja caer las rodillas. Flexiona hacia adelante.",
"section": "main"
},
{
"sort_order": 41,
"name": "Upavishta Konasana",
"muscles": "aductores,isquiotibiales",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Piernas bien abiertas, flexiona llevando el pecho al suelo.",
"section": "main"
},
{
"sort_order": 42,
"name": "Supta Konasana",
"muscles": "aductores,isquiotibiales,core",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Rueda hacia atrás llevando los pies al suelo detrás de la cabeza, piernas abiertas.",
"section": "main"
},
{
"sort_order": 43,
"name": "Supta Padangusthasana",
"muscles": "isquiotibiales,cadera",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Usa una correa si no llegas. Mantén la pierna contraria al suelo.",
"section": "main"
},
{
"sort_order": 44,
"name": "Ubhaya Padangusthasana",
"muscles": "core,isquiotibiales",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Sujeta los dedos gordos, rueda hacia arriba y equilibra formando una V.",
"section": "main"
},
{
"sort_order": 45,
"name": "Urdhva Mukha Paschimottanasana",
"muscles": "isquiotibiales,core",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Desde la V, lleva las piernas más arriba acercando el pecho a los muslos.",
"section": "main"
},
{
"sort_order": 46,
"name": "Setu Bandhasana",
"muscles": "glúteos,espalda baja,cuádriceps",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Corona de la cabeza al suelo, cruza los brazos sobre el pecho. Empuja con los pies.",
"section": "main"
},
{
"sort_order": 47,
"name": "Baddha Padmasana",
"muscles": "cadera,hombros",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "En padmasana, cruza los brazos detrás y sujeta los pies. Flexiona si puedes.",
"section": "cooldown"
},
{
"sort_order": 48,
"name": "Yoga Mudra",
"muscles": "cadera,espalda",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "En Baddha Padmasana, flexiona hacia adelante tocando la frente al suelo.",
"section": "cooldown"
},
{
"sort_order": 49,
"name": "Padmasana",
"muscles": "cadera",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 60,
"note": "Siéntate en loto o medio loto. Cierra los ojos, respira profundo.",
"section": "cooldown"
},
{
"sort_order": 50,
"name": "Utplutih",
"muscles": "tríceps,hombros,core",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "En padmasana, manos al suelo, eleva todo el cuerpo. 10 respiraciones.",
"section": "cooldown"
},
{
"sort_order": 51,
"name": "Savasana",
"muscles": "cuerpo completo",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 300,
"note": "Cierra los ojos, relaja todo el cuerpo. Mínimo 5 minutos.",
"section": "cooldown"
}
]
},
{
"day_id": "dom",
"day_name": "Domingo",
"day_type": "rest",
"day_focus": "Descanso",
"day_color": "#6B7280",
"workout_title": "",
"exercises": []
}
]
},
{
"phase_number": 4,
"name": "Serie Primaria Completa",
"weeks": "13-24",
"color": "#C4B5FD",
"days": [
{
"day_id": "lun",
"day_name": "Lunes",
"day_type": "yoga",
"day_focus": "Ashtanga Yoga",
"day_color": "#C4B5FD",
"workout_title": "Ashtanga Yoga",
"exercises": [
{
"sort_order": 1,
"name": "Ujjayi Pranayama",
"muscles": "diafragma,intercostales",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 60,
"note": "Mantén la respiración audible y constante. 5 segundos inhala, 5 segundos exhala.",
"section": "warmup"
},
{
"sort_order": 2,
"name": "Surya Namaskar A",
"muscles": "cuerpo completo",
"sets": 5,
"reps": "1",
"rest_seconds": 0,
"is_timer": false,
"timer_seconds": 0,
"note": "Una respiración por movimiento. Salta o camina según tu nivel.",
"section": "warmup"
},
{
"sort_order": 3,
"name": "Surya Namaskar B",
"muscles": "cuerpo completo,cuádriceps,hombros",
"sets": 3,
"reps": "1",
"rest_seconds": 0,
"is_timer": false,
"timer_seconds": 0,
"note": "Añade Utkatasana al inicio y Virabhadrasana I en cada lado.",
"section": "warmup"
},
{
"sort_order": 4,
"name": "Padangusthasana",
"muscles": "isquiotibiales,espalda baja",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Sujeta los dedos gordos con índice y medio. Estira la espalda al inhalar, profundiza al exhalar.",
"section": "main"
},
{
"sort_order": 5,
"name": "Padahastasana",
"muscles": "isquiotibiales,muñecas",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Coloca las palmas bajo los pies. Flexiona las rodillas si es necesario.",
"section": "main"
},
{
"sort_order": 6,
"name": "Utthita Trikonasana",
"muscles": "oblicuos,isquiotibiales,cadera",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Piernas rectas, mano al tobillo o al suelo. Mira la mano de arriba.",
"section": "main"
},
{
"sort_order": 7,
"name": "Parivrtta Trikonasana",
"muscles": "oblicuos,isquiotibiales,columna",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Mano opuesta al pie adelantado. Rota desde el ombligo.",
"section": "main"
},
{
"sort_order": 8,
"name": "Utthita Parsvakonasana",
"muscles": "cadera,oblicuos,cuádriceps",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Rodilla a 90°, mano al suelo o al bloque.",
"section": "main"
},
{
"sort_order": 9,
"name": "Parivrtta Parsvakonasana",
"muscles": "cadera,oblicuos,columna",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Codo opuesto fuera de la rodilla. Gira el pecho al cielo.",
"section": "main"
},
{
"sort_order": 10,
"name": "Prasarita Padottanasana A",
"muscles": "isquiotibiales,aductores",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Pies paralelos bien separados. Corona de la cabeza hacia el suelo.",
"section": "main"
},
{
"sort_order": 11,
"name": "Prasarita Padottanasana B",
"muscles": "isquiotibiales,aductores",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Manos en la cintura, baja con la espalda recta.",
"section": "main"
},
{
"sort_order": 12,
"name": "Prasarita Padottanasana C",
"muscles": "isquiotibiales,hombros",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Entrelaza las manos detrás, llévalas al suelo por encima de la cabeza.",
"section": "main"
},
{
"sort_order": 13,
"name": "Prasarita Padottanasana D",
"muscles": "isquiotibiales,aductores",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Sujeta los dedos gordos con índice y medio, igual que Padangusthasana.",
"section": "main"
},
{
"sort_order": 14,
"name": "Parsvottanasana",
"muscles": "isquiotibiales,espalda baja",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Manos en posición de oración inversa o al suelo.",
"section": "main"
},
{
"sort_order": 15,
"name": "Utthita Hasta Padangusthasana",
"muscles": "isquiotibiales,cadera,equilibrio",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Usa una correa si no llegas. Mantén la cadera nivelada.",
"section": "main"
},
{
"sort_order": 16,
"name": "Ardha Baddha Padmottanasana",
"muscles": "cadera,isquiotibiales,equilibrio",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Si no alcanzas medio loto, cruza el pie al muslo contrario.",
"section": "main"
},
{
"sort_order": 17,
"name": "Utkatasana",
"muscles": "cuádriceps,glúteos,hombros",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Rodillas juntas, brazos arriba. Peso en los talones.",
"section": "main"
},
{
"sort_order": 18,
"name": "Virabhadrasana A",
"muscles": "cuádriceps,glúteos,cadera",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Rodilla delantera a 90°, cadera cuadrada al frente.",
"section": "main"
},
{
"sort_order": 19,
"name": "Virabhadrasana B",
"muscles": "cuádriceps,glúteos,aductores",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Brazos en línea, mirada sobre la mano delantera.",
"section": "main"
},
{
"sort_order": 20,
"name": "Dandasana",
"muscles": "core,espalda,cuádriceps",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Siéntate con las piernas extendidas, espalda recta, manos al lado de las caderas.",
"section": "main"
},
{
"sort_order": 21,
"name": "Paschimottanasana A",
"muscles": "isquiotibiales,espalda baja",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Sujeta los dedos gordos. Estira la espalda al inhalar, profundiza al exhalar.",
"section": "main"
},
{
"sort_order": 22,
"name": "Paschimottanasana B",
"muscles": "isquiotibiales,espalda baja",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Sujeta los lados de los pies. Estira la espalda al inhalar.",
"section": "main"
},
{
"sort_order": 23,
"name": "Paschimottanasana C",
"muscles": "isquiotibiales,espalda baja",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Sujeta las plantas de los pies. La variante más profunda.",
"section": "main"
},
{
"sort_order": 24,
"name": "Purvottanasana",
"muscles": "glúteos,hombros,tríceps",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Eleva la cadera, pies planos al suelo. Mira al cielo o lleva la cabeza atrás.",
"section": "main"
},
{
"sort_order": 25,
"name": "Ardha Baddha Padma Paschimottanasana",
"muscles": "isquiotibiales,cadera",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Pie en medio loto, flexiona sobre la pierna extendida.",
"section": "main"
},
{
"sort_order": 26,
"name": "Triang Mukhaikapada Paschimottanasana",
"muscles": "isquiotibiales,cuádriceps,cadera",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Una pierna doblada atrás al lado de la cadera.",
"section": "main"
},
{
"sort_order": 27,
"name": "Janu Sirsasana A",
"muscles": "isquiotibiales,espalda baja,cadera",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Pie al muslo interno contrario. Flexiona sobre la pierna extendida.",
"section": "main"
},
{
"sort_order": 28,
"name": "Janu Sirsasana B",
"muscles": "isquiotibiales,cadera,tobillo",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Siéntate sobre el talón, luego flexiona hacia adelante.",
"section": "main"
},
{
"sort_order": 29,
"name": "Janu Sirsasana C",
"muscles": "isquiotibiales,cadera,tobillo",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Dedos del pie apuntan al suelo, talón arriba.",
"section": "main"
},
{
"sort_order": 30,
"name": "Marichyasana A",
"muscles": "espalda baja,oblicuos,hombros",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Rodilla doblada, brazo envuelve la espinilla. Enlaza las manos detrás.",
"section": "main"
},
{
"sort_order": 31,
"name": "Marichyasana B",
"muscles": "cadera,oblicuos,hombros",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Medio loto + rodilla doblada, envuelve y enlaza.",
"section": "main"
},
{
"sort_order": 32,
"name": "Marichyasana C",
"muscles": "oblicuos,columna",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Gira hacia la rodilla doblada, brazo opuesto por fuera.",
"section": "main"
},
{
"sort_order": 33,
"name": "Marichyasana D",
"muscles": "cadera,oblicuos,columna",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. La más desafiante de las Marichyasana. Usa correa si necesitas.",
"section": "main"
},
{
"sort_order": 34,
"name": "Navasana",
"muscles": "core,flexores de cadera",
"sets": 5,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "5 repeticiones. Levanta piernas y torso formando una V. Brazos paralelos al suelo.",
"section": "main"
},
{
"sort_order": 35,
"name": "Bhujapidasana",
"muscles": "tríceps,core,hombros",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Apoya las manos entre las piernas, cruza los pies. Mantén el core activo.",
"section": "main"
},
{
"sort_order": 36,
"name": "Kurmasana",
"muscles": "isquiotibiales,espalda,hombros",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Piernas sobre los hombros, brazos bajo las piernas. Avanzada.",
"section": "main"
},
{
"sort_order": 37,
"name": "Supta Kurmasana",
"muscles": "isquiotibiales,espalda,cadera",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Cruza los pies detrás de la cabeza, enlaza las manos. Modifica según necesites.",
"section": "main"
},
{
"sort_order": 38,
"name": "Garbha Pindasana",
"muscles": "cadera,core",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "En padmasana, pasa los brazos entre las piernas. Rueda en círculo.",
"section": "main"
},
{
"sort_order": 39,
"name": "Kukkutasana",
"muscles": "tríceps,core,hombros",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Desde Garbha Pindasana, presiona las manos al suelo y elévate.",
"section": "main"
},
{
"sort_order": 40,
"name": "Baddha Konasana",
"muscles": "cadera,aductores",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Plantas de los pies juntas, deja caer las rodillas. Flexiona hacia adelante.",
"section": "main"
},
{
"sort_order": 41,
"name": "Upavishta Konasana",
"muscles": "aductores,isquiotibiales",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Piernas bien abiertas, flexiona llevando el pecho al suelo.",
"section": "main"
},
{
"sort_order": 42,
"name": "Supta Konasana",
"muscles": "aductores,isquiotibiales,core",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Rueda hacia atrás llevando los pies al suelo detrás de la cabeza, piernas abiertas.",
"section": "main"
},
{
"sort_order": 43,
"name": "Supta Padangusthasana",
"muscles": "isquiotibiales,cadera",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Usa una correa si no llegas. Mantén la pierna contraria al suelo.",
"section": "main"
},
{
"sort_order": 44,
"name": "Ubhaya Padangusthasana",
"muscles": "core,isquiotibiales",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Sujeta los dedos gordos, rueda hacia arriba y equilibra formando una V.",
"section": "main"
},
{
"sort_order": 45,
"name": "Urdhva Mukha Paschimottanasana",
"muscles": "isquiotibiales,core",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Desde la V, lleva las piernas más arriba acercando el pecho a los muslos.",
"section": "main"
},
{
"sort_order": 46,
"name": "Setu Bandhasana",
"muscles": "glúteos,espalda baja,cuádriceps",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Corona de la cabeza al suelo, cruza los brazos sobre el pecho. Empuja con los pies.",
"section": "main"
},
{
"sort_order": 47,
"name": "Urdhva Dhanurasana",
"muscles": "espalda,hombros,cuádriceps,glúteos",
"sets": 3,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "3 repeticiones. Manos y pies al suelo, empuja y eleva la cadera. Modifica con puente si necesitas.",
"section": "main"
},
{
"sort_order": 48,
"name": "Salamba Sarvangasana",
"muscles": "core,hombros,cuello",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 60,
"note": "Apoya los codos, manos en la espalda baja. Piernas rectas al cielo.",
"section": "main"
},
{
"sort_order": 49,
"name": "Halasana",
"muscles": "isquiotibiales,espalda,cuello",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Desde Sarvangasana, baja los pies al suelo detrás de la cabeza.",
"section": "main"
},
{
"sort_order": 50,
"name": "Karnapidasana",
"muscles": "espalda,cuello,isquiotibiales",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Desde Halasana, dobla las rodillas y llévalas a las orejas.",
"section": "main"
},
{
"sort_order": 51,
"name": "Urdhva Padmasana",
"muscles": "core,cadera,hombros",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "En Sarvangasana, cruza las piernas en loto. Apoya las manos en las rodillas.",
"section": "main"
},
{
"sort_order": 52,
"name": "Pindasana",
"muscles": "core,cadera",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Desde Urdhva Padmasana, baja las rodillas a la frente. Abraza las piernas.",
"section": "main"
},
{
"sort_order": 53,
"name": "Matsyasana",
"muscles": "pecho,cuello,espalda alta",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "En loto o piernas extendidas, arquea la espalda y apoya la corona en el suelo.",
"section": "main"
},
{
"sort_order": 54,
"name": "Uttana Padasana",
"muscles": "core,cuádriceps,cuello",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Igual que Matsyasana pero con piernas elevadas a 45°. Brazos apuntando a los pies.",
"section": "main"
},
{
"sort_order": 55,
"name": "Sirsasana",
"muscles": "hombros,core,equilibrio",
"sets": 1,
"reps": "1",
"rest_seconds": 10,
"is_timer": true,
"timer_seconds": 60,
"note": "Entrelaza los dedos, corona en el suelo. Sube lento. Usa la pared si necesitas.",
"section": "main"
},
{
"sort_order": 56,
"name": "Baddha Padmasana",
"muscles": "cadera,hombros",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "En padmasana, cruza los brazos detrás y sujeta los pies. Flexiona si puedes.",
"section": "cooldown"
},
{
"sort_order": 57,
"name": "Yoga Mudra",
"muscles": "cadera,espalda",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "En Baddha Padmasana, flexiona hacia adelante tocando la frente al suelo.",
"section": "cooldown"
},
{
"sort_order": 58,
"name": "Padmasana",
"muscles": "cadera",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 60,
"note": "Siéntate en loto o medio loto. Cierra los ojos, respira profundo.",
"section": "cooldown"
},
{
"sort_order": 59,
"name": "Utplutih",
"muscles": "tríceps,hombros,core",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "En padmasana, manos al suelo, eleva todo el cuerpo. 10 respiraciones.",
"section": "cooldown"
},
{
"sort_order": 60,
"name": "Savasana",
"muscles": "cuerpo completo",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 300,
"note": "Cierra los ojos, relaja todo el cuerpo. Mínimo 5 minutos.",
"section": "cooldown"
}
]
},
{
"day_id": "mar",
"day_name": "Martes",
"day_type": "yoga",
"day_focus": "Ashtanga Yoga",
"day_color": "#C4B5FD",
"workout_title": "Ashtanga Yoga",
"exercises": [
{
"sort_order": 1,
"name": "Ujjayi Pranayama",
"muscles": "diafragma,intercostales",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 60,
"note": "Mantén la respiración audible y constante. 5 segundos inhala, 5 segundos exhala.",
"section": "warmup"
},
{
"sort_order": 2,
"name": "Surya Namaskar A",
"muscles": "cuerpo completo",
"sets": 5,
"reps": "1",
"rest_seconds": 0,
"is_timer": false,
"timer_seconds": 0,
"note": "Una respiración por movimiento. Salta o camina según tu nivel.",
"section": "warmup"
},
{
"sort_order": 3,
"name": "Surya Namaskar B",
"muscles": "cuerpo completo,cuádriceps,hombros",
"sets": 3,
"reps": "1",
"rest_seconds": 0,
"is_timer": false,
"timer_seconds": 0,
"note": "Añade Utkatasana al inicio y Virabhadrasana I en cada lado.",
"section": "warmup"
},
{
"sort_order": 4,
"name": "Padangusthasana",
"muscles": "isquiotibiales,espalda baja",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Sujeta los dedos gordos con índice y medio. Estira la espalda al inhalar, profundiza al exhalar.",
"section": "main"
},
{
"sort_order": 5,
"name": "Padahastasana",
"muscles": "isquiotibiales,muñecas",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Coloca las palmas bajo los pies. Flexiona las rodillas si es necesario.",
"section": "main"
},
{
"sort_order": 6,
"name": "Utthita Trikonasana",
"muscles": "oblicuos,isquiotibiales,cadera",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Piernas rectas, mano al tobillo o al suelo. Mira la mano de arriba.",
"section": "main"
},
{
"sort_order": 7,
"name": "Parivrtta Trikonasana",
"muscles": "oblicuos,isquiotibiales,columna",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Mano opuesta al pie adelantado. Rota desde el ombligo.",
"section": "main"
},
{
"sort_order": 8,
"name": "Utthita Parsvakonasana",
"muscles": "cadera,oblicuos,cuádriceps",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Rodilla a 90°, mano al suelo o al bloque.",
"section": "main"
},
{
"sort_order": 9,
"name": "Parivrtta Parsvakonasana",
"muscles": "cadera,oblicuos,columna",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Codo opuesto fuera de la rodilla. Gira el pecho al cielo.",
"section": "main"
},
{
"sort_order": 10,
"name": "Prasarita Padottanasana A",
"muscles": "isquiotibiales,aductores",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Pies paralelos bien separados. Corona de la cabeza hacia el suelo.",
"section": "main"
},
{
"sort_order": 11,
"name": "Prasarita Padottanasana B",
"muscles": "isquiotibiales,aductores",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Manos en la cintura, baja con la espalda recta.",
"section": "main"
},
{
"sort_order": 12,
"name": "Prasarita Padottanasana C",
"muscles": "isquiotibiales,hombros",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Entrelaza las manos detrás, llévalas al suelo por encima de la cabeza.",
"section": "main"
},
{
"sort_order": 13,
"name": "Prasarita Padottanasana D",
"muscles": "isquiotibiales,aductores",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Sujeta los dedos gordos con índice y medio, igual que Padangusthasana.",
"section": "main"
},
{
"sort_order": 14,
"name": "Parsvottanasana",
"muscles": "isquiotibiales,espalda baja",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Manos en posición de oración inversa o al suelo.",
"section": "main"
},
{
"sort_order": 15,
"name": "Utthita Hasta Padangusthasana",
"muscles": "isquiotibiales,cadera,equilibrio",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Usa una correa si no llegas. Mantén la cadera nivelada.",
"section": "main"
},
{
"sort_order": 16,
"name": "Ardha Baddha Padmottanasana",
"muscles": "cadera,isquiotibiales,equilibrio",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Si no alcanzas medio loto, cruza el pie al muslo contrario.",
"section": "main"
},
{
"sort_order": 17,
"name": "Utkatasana",
"muscles": "cuádriceps,glúteos,hombros",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Rodillas juntas, brazos arriba. Peso en los talones.",
"section": "main"
},
{
"sort_order": 18,
"name": "Virabhadrasana A",
"muscles": "cuádriceps,glúteos,cadera",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Rodilla delantera a 90°, cadera cuadrada al frente.",
"section": "main"
},
{
"sort_order": 19,
"name": "Virabhadrasana B",
"muscles": "cuádriceps,glúteos,aductores",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Brazos en línea, mirada sobre la mano delantera.",
"section": "main"
},
{
"sort_order": 20,
"name": "Dandasana",
"muscles": "core,espalda,cuádriceps",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Siéntate con las piernas extendidas, espalda recta, manos al lado de las caderas.",
"section": "main"
},
{
"sort_order": 21,
"name": "Paschimottanasana A",
"muscles": "isquiotibiales,espalda baja",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Sujeta los dedos gordos. Estira la espalda al inhalar, profundiza al exhalar.",
"section": "main"
},
{
"sort_order": 22,
"name": "Paschimottanasana B",
"muscles": "isquiotibiales,espalda baja",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Sujeta los lados de los pies. Estira la espalda al inhalar.",
"section": "main"
},
{
"sort_order": 23,
"name": "Paschimottanasana C",
"muscles": "isquiotibiales,espalda baja",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Sujeta las plantas de los pies. La variante más profunda.",
"section": "main"
},
{
"sort_order": 24,
"name": "Purvottanasana",
"muscles": "glúteos,hombros,tríceps",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Eleva la cadera, pies planos al suelo. Mira al cielo o lleva la cabeza atrás.",
"section": "main"
},
{
"sort_order": 25,
"name": "Ardha Baddha Padma Paschimottanasana",
"muscles": "isquiotibiales,cadera",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Pie en medio loto, flexiona sobre la pierna extendida.",
"section": "main"
},
{
"sort_order": 26,
"name": "Triang Mukhaikapada Paschimottanasana",
"muscles": "isquiotibiales,cuádriceps,cadera",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Una pierna doblada atrás al lado de la cadera.",
"section": "main"
},
{
"sort_order": 27,
"name": "Janu Sirsasana A",
"muscles": "isquiotibiales,espalda baja,cadera",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Pie al muslo interno contrario. Flexiona sobre la pierna extendida.",
"section": "main"
},
{
"sort_order": 28,
"name": "Janu Sirsasana B",
"muscles": "isquiotibiales,cadera,tobillo",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Siéntate sobre el talón, luego flexiona hacia adelante.",
"section": "main"
},
{
"sort_order": 29,
"name": "Janu Sirsasana C",
"muscles": "isquiotibiales,cadera,tobillo",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Dedos del pie apuntan al suelo, talón arriba.",
"section": "main"
},
{
"sort_order": 30,
"name": "Marichyasana A",
"muscles": "espalda baja,oblicuos,hombros",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Rodilla doblada, brazo envuelve la espinilla. Enlaza las manos detrás.",
"section": "main"
},
{
"sort_order": 31,
"name": "Marichyasana B",
"muscles": "cadera,oblicuos,hombros",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Medio loto + rodilla doblada, envuelve y enlaza.",
"section": "main"
},
{
"sort_order": 32,
"name": "Marichyasana C",
"muscles": "oblicuos,columna",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Gira hacia la rodilla doblada, brazo opuesto por fuera.",
"section": "main"
},
{
"sort_order": 33,
"name": "Marichyasana D",
"muscles": "cadera,oblicuos,columna",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. La más desafiante de las Marichyasana. Usa correa si necesitas.",
"section": "main"
},
{
"sort_order": 34,
"name": "Navasana",
"muscles": "core,flexores de cadera",
"sets": 5,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "5 repeticiones. Levanta piernas y torso formando una V. Brazos paralelos al suelo.",
"section": "main"
},
{
"sort_order": 35,
"name": "Bhujapidasana",
"muscles": "tríceps,core,hombros",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Apoya las manos entre las piernas, cruza los pies. Mantén el core activo.",
"section": "main"
},
{
"sort_order": 36,
"name": "Kurmasana",
"muscles": "isquiotibiales,espalda,hombros",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Piernas sobre los hombros, brazos bajo las piernas. Avanzada.",
"section": "main"
},
{
"sort_order": 37,
"name": "Supta Kurmasana",
"muscles": "isquiotibiales,espalda,cadera",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Cruza los pies detrás de la cabeza, enlaza las manos. Modifica según necesites.",
"section": "main"
},
{
"sort_order": 38,
"name": "Garbha Pindasana",
"muscles": "cadera,core",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "En padmasana, pasa los brazos entre las piernas. Rueda en círculo.",
"section": "main"
},
{
"sort_order": 39,
"name": "Kukkutasana",
"muscles": "tríceps,core,hombros",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Desde Garbha Pindasana, presiona las manos al suelo y elévate.",
"section": "main"
},
{
"sort_order": 40,
"name": "Baddha Konasana",
"muscles": "cadera,aductores",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Plantas de los pies juntas, deja caer las rodillas. Flexiona hacia adelante.",
"section": "main"
},
{
"sort_order": 41,
"name": "Upavishta Konasana",
"muscles": "aductores,isquiotibiales",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Piernas bien abiertas, flexiona llevando el pecho al suelo.",
"section": "main"
},
{
"sort_order": 42,
"name": "Supta Konasana",
"muscles": "aductores,isquiotibiales,core",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Rueda hacia atrás llevando los pies al suelo detrás de la cabeza, piernas abiertas.",
"section": "main"
},
{
"sort_order": 43,
"name": "Supta Padangusthasana",
"muscles": "isquiotibiales,cadera",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Usa una correa si no llegas. Mantén la pierna contraria al suelo.",
"section": "main"
},
{
"sort_order": 44,
"name": "Ubhaya Padangusthasana",
"muscles": "core,isquiotibiales",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Sujeta los dedos gordos, rueda hacia arriba y equilibra formando una V.",
"section": "main"
},
{
"sort_order": 45,
"name": "Urdhva Mukha Paschimottanasana",
"muscles": "isquiotibiales,core",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Desde la V, lleva las piernas más arriba acercando el pecho a los muslos.",
"section": "main"
},
{
"sort_order": 46,
"name": "Setu Bandhasana",
"muscles": "glúteos,espalda baja,cuádriceps",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Corona de la cabeza al suelo, cruza los brazos sobre el pecho. Empuja con los pies.",
"section": "main"
},
{
"sort_order": 47,
"name": "Urdhva Dhanurasana",
"muscles": "espalda,hombros,cuádriceps,glúteos",
"sets": 3,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "3 repeticiones. Manos y pies al suelo, empuja y eleva la cadera. Modifica con puente si necesitas.",
"section": "main"
},
{
"sort_order": 48,
"name": "Salamba Sarvangasana",
"muscles": "core,hombros,cuello",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 60,
"note": "Apoya los codos, manos en la espalda baja. Piernas rectas al cielo.",
"section": "main"
},
{
"sort_order": 49,
"name": "Halasana",
"muscles": "isquiotibiales,espalda,cuello",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Desde Sarvangasana, baja los pies al suelo detrás de la cabeza.",
"section": "main"
},
{
"sort_order": 50,
"name": "Karnapidasana",
"muscles": "espalda,cuello,isquiotibiales",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Desde Halasana, dobla las rodillas y llévalas a las orejas.",
"section": "main"
},
{
"sort_order": 51,
"name": "Urdhva Padmasana",
"muscles": "core,cadera,hombros",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "En Sarvangasana, cruza las piernas en loto. Apoya las manos en las rodillas.",
"section": "main"
},
{
"sort_order": 52,
"name": "Pindasana",
"muscles": "core,cadera",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Desde Urdhva Padmasana, baja las rodillas a la frente. Abraza las piernas.",
"section": "main"
},
{
"sort_order": 53,
"name": "Matsyasana",
"muscles": "pecho,cuello,espalda alta",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "En loto o piernas extendidas, arquea la espalda y apoya la corona en el suelo.",
"section": "main"
},
{
"sort_order": 54,
"name": "Uttana Padasana",
"muscles": "core,cuádriceps,cuello",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Igual que Matsyasana pero con piernas elevadas a 45°. Brazos apuntando a los pies.",
"section": "main"
},
{
"sort_order": 55,
"name": "Sirsasana",
"muscles": "hombros,core,equilibrio",
"sets": 1,
"reps": "1",
"rest_seconds": 10,
"is_timer": true,
"timer_seconds": 60,
"note": "Entrelaza los dedos, corona en el suelo. Sube lento. Usa la pared si necesitas.",
"section": "main"
},
{
"sort_order": 56,
"name": "Baddha Padmasana",
"muscles": "cadera,hombros",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "En padmasana, cruza los brazos detrás y sujeta los pies. Flexiona si puedes.",
"section": "cooldown"
},
{
"sort_order": 57,
"name": "Yoga Mudra",
"muscles": "cadera,espalda",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "En Baddha Padmasana, flexiona hacia adelante tocando la frente al suelo.",
"section": "cooldown"
},
{
"sort_order": 58,
"name": "Padmasana",
"muscles": "cadera",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 60,
"note": "Siéntate en loto o medio loto. Cierra los ojos, respira profundo.",
"section": "cooldown"
},
{
"sort_order": 59,
"name": "Utplutih",
"muscles": "tríceps,hombros,core",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "En padmasana, manos al suelo, eleva todo el cuerpo. 10 respiraciones.",
"section": "cooldown"
},
{
"sort_order": 60,
"name": "Savasana",
"muscles": "cuerpo completo",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 300,
"note": "Cierra los ojos, relaja todo el cuerpo. Mínimo 5 minutos.",
"section": "cooldown"
}
]
},
{
"day_id": "mie",
"day_name": "Miércoles",
"day_type": "yoga",
"day_focus": "Ashtanga Yoga",
"day_color": "#C4B5FD",
"workout_title": "Ashtanga Yoga",
"exercises": [
{
"sort_order": 1,
"name": "Ujjayi Pranayama",
"muscles": "diafragma,intercostales",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 60,
"note": "Mantén la respiración audible y constante. 5 segundos inhala, 5 segundos exhala.",
"section": "warmup"
},
{
"sort_order": 2,
"name": "Surya Namaskar A",
"muscles": "cuerpo completo",
"sets": 5,
"reps": "1",
"rest_seconds": 0,
"is_timer": false,
"timer_seconds": 0,
"note": "Una respiración por movimiento. Salta o camina según tu nivel.",
"section": "warmup"
},
{
"sort_order": 3,
"name": "Surya Namaskar B",
"muscles": "cuerpo completo,cuádriceps,hombros",
"sets": 3,
"reps": "1",
"rest_seconds": 0,
"is_timer": false,
"timer_seconds": 0,
"note": "Añade Utkatasana al inicio y Virabhadrasana I en cada lado.",
"section": "warmup"
},
{
"sort_order": 4,
"name": "Padangusthasana",
"muscles": "isquiotibiales,espalda baja",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Sujeta los dedos gordos con índice y medio. Estira la espalda al inhalar, profundiza al exhalar.",
"section": "main"
},
{
"sort_order": 5,
"name": "Padahastasana",
"muscles": "isquiotibiales,muñecas",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Coloca las palmas bajo los pies. Flexiona las rodillas si es necesario.",
"section": "main"
},
{
"sort_order": 6,
"name": "Utthita Trikonasana",
"muscles": "oblicuos,isquiotibiales,cadera",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Piernas rectas, mano al tobillo o al suelo. Mira la mano de arriba.",
"section": "main"
},
{
"sort_order": 7,
"name": "Parivrtta Trikonasana",
"muscles": "oblicuos,isquiotibiales,columna",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Mano opuesta al pie adelantado. Rota desde el ombligo.",
"section": "main"
},
{
"sort_order": 8,
"name": "Utthita Parsvakonasana",
"muscles": "cadera,oblicuos,cuádriceps",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Rodilla a 90°, mano al suelo o al bloque.",
"section": "main"
},
{
"sort_order": 9,
"name": "Parivrtta Parsvakonasana",
"muscles": "cadera,oblicuos,columna",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Codo opuesto fuera de la rodilla. Gira el pecho al cielo.",
"section": "main"
},
{
"sort_order": 10,
"name": "Prasarita Padottanasana A",
"muscles": "isquiotibiales,aductores",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Pies paralelos bien separados. Corona de la cabeza hacia el suelo.",
"section": "main"
},
{
"sort_order": 11,
"name": "Prasarita Padottanasana B",
"muscles": "isquiotibiales,aductores",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Manos en la cintura, baja con la espalda recta.",
"section": "main"
},
{
"sort_order": 12,
"name": "Prasarita Padottanasana C",
"muscles": "isquiotibiales,hombros",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Entrelaza las manos detrás, llévalas al suelo por encima de la cabeza.",
"section": "main"
},
{
"sort_order": 13,
"name": "Prasarita Padottanasana D",
"muscles": "isquiotibiales,aductores",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Sujeta los dedos gordos con índice y medio, igual que Padangusthasana.",
"section": "main"
},
{
"sort_order": 14,
"name": "Parsvottanasana",
"muscles": "isquiotibiales,espalda baja",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Manos en posición de oración inversa o al suelo.",
"section": "main"
},
{
"sort_order": 15,
"name": "Utthita Hasta Padangusthasana",
"muscles": "isquiotibiales,cadera,equilibrio",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Usa una correa si no llegas. Mantén la cadera nivelada.",
"section": "main"
},
{
"sort_order": 16,
"name": "Ardha Baddha Padmottanasana",
"muscles": "cadera,isquiotibiales,equilibrio",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Si no alcanzas medio loto, cruza el pie al muslo contrario.",
"section": "main"
},
{
"sort_order": 17,
"name": "Utkatasana",
"muscles": "cuádriceps,glúteos,hombros",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Rodillas juntas, brazos arriba. Peso en los talones.",
"section": "main"
},
{
"sort_order": 18,
"name": "Virabhadrasana A",
"muscles": "cuádriceps,glúteos,cadera",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Rodilla delantera a 90°, cadera cuadrada al frente.",
"section": "main"
},
{
"sort_order": 19,
"name": "Virabhadrasana B",
"muscles": "cuádriceps,glúteos,aductores",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Brazos en línea, mirada sobre la mano delantera.",
"section": "main"
},
{
"sort_order": 20,
"name": "Dandasana",
"muscles": "core,espalda,cuádriceps",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Siéntate con las piernas extendidas, espalda recta, manos al lado de las caderas.",
"section": "main"
},
{
"sort_order": 21,
"name": "Paschimottanasana A",
"muscles": "isquiotibiales,espalda baja",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Sujeta los dedos gordos. Estira la espalda al inhalar, profundiza al exhalar.",
"section": "main"
},
{
"sort_order": 22,
"name": "Paschimottanasana B",
"muscles": "isquiotibiales,espalda baja",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Sujeta los lados de los pies. Estira la espalda al inhalar.",
"section": "main"
},
{
"sort_order": 23,
"name": "Paschimottanasana C",
"muscles": "isquiotibiales,espalda baja",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Sujeta las plantas de los pies. La variante más profunda.",
"section": "main"
},
{
"sort_order": 24,
"name": "Purvottanasana",
"muscles": "glúteos,hombros,tríceps",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Eleva la cadera, pies planos al suelo. Mira al cielo o lleva la cabeza atrás.",
"section": "main"
},
{
"sort_order": 25,
"name": "Ardha Baddha Padma Paschimottanasana",
"muscles": "isquiotibiales,cadera",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Pie en medio loto, flexiona sobre la pierna extendida.",
"section": "main"
},
{
"sort_order": 26,
"name": "Triang Mukhaikapada Paschimottanasana",
"muscles": "isquiotibiales,cuádriceps,cadera",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Una pierna doblada atrás al lado de la cadera.",
"section": "main"
},
{
"sort_order": 27,
"name": "Janu Sirsasana A",
"muscles": "isquiotibiales,espalda baja,cadera",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Pie al muslo interno contrario. Flexiona sobre la pierna extendida.",
"section": "main"
},
{
"sort_order": 28,
"name": "Janu Sirsasana B",
"muscles": "isquiotibiales,cadera,tobillo",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Siéntate sobre el talón, luego flexiona hacia adelante.",
"section": "main"
},
{
"sort_order": 29,
"name": "Janu Sirsasana C",
"muscles": "isquiotibiales,cadera,tobillo",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Dedos del pie apuntan al suelo, talón arriba.",
"section": "main"
},
{
"sort_order": 30,
"name": "Marichyasana A",
"muscles": "espalda baja,oblicuos,hombros",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Rodilla doblada, brazo envuelve la espinilla. Enlaza las manos detrás.",
"section": "main"
},
{
"sort_order": 31,
"name": "Marichyasana B",
"muscles": "cadera,oblicuos,hombros",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Medio loto + rodilla doblada, envuelve y enlaza.",
"section": "main"
},
{
"sort_order": 32,
"name": "Marichyasana C",
"muscles": "oblicuos,columna",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Gira hacia la rodilla doblada, brazo opuesto por fuera.",
"section": "main"
},
{
"sort_order": 33,
"name": "Marichyasana D",
"muscles": "cadera,oblicuos,columna",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. La más desafiante de las Marichyasana. Usa correa si necesitas.",
"section": "main"
},
{
"sort_order": 34,
"name": "Navasana",
"muscles": "core,flexores de cadera",
"sets": 5,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "5 repeticiones. Levanta piernas y torso formando una V. Brazos paralelos al suelo.",
"section": "main"
},
{
"sort_order": 35,
"name": "Bhujapidasana",
"muscles": "tríceps,core,hombros",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Apoya las manos entre las piernas, cruza los pies. Mantén el core activo.",
"section": "main"
},
{
"sort_order": 36,
"name": "Kurmasana",
"muscles": "isquiotibiales,espalda,hombros",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Piernas sobre los hombros, brazos bajo las piernas. Avanzada.",
"section": "main"
},
{
"sort_order": 37,
"name": "Supta Kurmasana",
"muscles": "isquiotibiales,espalda,cadera",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Cruza los pies detrás de la cabeza, enlaza las manos. Modifica según necesites.",
"section": "main"
},
{
"sort_order": 38,
"name": "Garbha Pindasana",
"muscles": "cadera,core",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "En padmasana, pasa los brazos entre las piernas. Rueda en círculo.",
"section": "main"
},
{
"sort_order": 39,
"name": "Kukkutasana",
"muscles": "tríceps,core,hombros",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Desde Garbha Pindasana, presiona las manos al suelo y elévate.",
"section": "main"
},
{
"sort_order": 40,
"name": "Baddha Konasana",
"muscles": "cadera,aductores",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Plantas de los pies juntas, deja caer las rodillas. Flexiona hacia adelante.",
"section": "main"
},
{
"sort_order": 41,
"name": "Upavishta Konasana",
"muscles": "aductores,isquiotibiales",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Piernas bien abiertas, flexiona llevando el pecho al suelo.",
"section": "main"
},
{
"sort_order": 42,
"name": "Supta Konasana",
"muscles": "aductores,isquiotibiales,core",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Rueda hacia atrás llevando los pies al suelo detrás de la cabeza, piernas abiertas.",
"section": "main"
},
{
"sort_order": 43,
"name": "Supta Padangusthasana",
"muscles": "isquiotibiales,cadera",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Usa una correa si no llegas. Mantén la pierna contraria al suelo.",
"section": "main"
},
{
"sort_order": 44,
"name": "Ubhaya Padangusthasana",
"muscles": "core,isquiotibiales",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Sujeta los dedos gordos, rueda hacia arriba y equilibra formando una V.",
"section": "main"
},
{
"sort_order": 45,
"name": "Urdhva Mukha Paschimottanasana",
"muscles": "isquiotibiales,core",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Desde la V, lleva las piernas más arriba acercando el pecho a los muslos.",
"section": "main"
},
{
"sort_order": 46,
"name": "Setu Bandhasana",
"muscles": "glúteos,espalda baja,cuádriceps",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Corona de la cabeza al suelo, cruza los brazos sobre el pecho. Empuja con los pies.",
"section": "main"
},
{
"sort_order": 47,
"name": "Urdhva Dhanurasana",
"muscles": "espalda,hombros,cuádriceps,glúteos",
"sets": 3,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "3 repeticiones. Manos y pies al suelo, empuja y eleva la cadera. Modifica con puente si necesitas.",
"section": "main"
},
{
"sort_order": 48,
"name": "Salamba Sarvangasana",
"muscles": "core,hombros,cuello",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 60,
"note": "Apoya los codos, manos en la espalda baja. Piernas rectas al cielo.",
"section": "main"
},
{
"sort_order": 49,
"name": "Halasana",
"muscles": "isquiotibiales,espalda,cuello",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Desde Sarvangasana, baja los pies al suelo detrás de la cabeza.",
"section": "main"
},
{
"sort_order": 50,
"name": "Karnapidasana",
"muscles": "espalda,cuello,isquiotibiales",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Desde Halasana, dobla las rodillas y llévalas a las orejas.",
"section": "main"
},
{
"sort_order": 51,
"name": "Urdhva Padmasana",
"muscles": "core,cadera,hombros",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "En Sarvangasana, cruza las piernas en loto. Apoya las manos en las rodillas.",
"section": "main"
},
{
"sort_order": 52,
"name": "Pindasana",
"muscles": "core,cadera",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Desde Urdhva Padmasana, baja las rodillas a la frente. Abraza las piernas.",
"section": "main"
},
{
"sort_order": 53,
"name": "Matsyasana",
"muscles": "pecho,cuello,espalda alta",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "En loto o piernas extendidas, arquea la espalda y apoya la corona en el suelo.",
"section": "main"
},
{
"sort_order": 54,
"name": "Uttana Padasana",
"muscles": "core,cuádriceps,cuello",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Igual que Matsyasana pero con piernas elevadas a 45°. Brazos apuntando a los pies.",
"section": "main"
},
{
"sort_order": 55,
"name": "Sirsasana",
"muscles": "hombros,core,equilibrio",
"sets": 1,
"reps": "1",
"rest_seconds": 10,
"is_timer": true,
"timer_seconds": 60,
"note": "Entrelaza los dedos, corona en el suelo. Sube lento. Usa la pared si necesitas.",
"section": "main"
},
{
"sort_order": 56,
"name": "Baddha Padmasana",
"muscles": "cadera,hombros",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "En padmasana, cruza los brazos detrás y sujeta los pies. Flexiona si puedes.",
"section": "cooldown"
},
{
"sort_order": 57,
"name": "Yoga Mudra",
"muscles": "cadera,espalda",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "En Baddha Padmasana, flexiona hacia adelante tocando la frente al suelo.",
"section": "cooldown"
},
{
"sort_order": 58,
"name": "Padmasana",
"muscles": "cadera",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 60,
"note": "Siéntate en loto o medio loto. Cierra los ojos, respira profundo.",
"section": "cooldown"
},
{
"sort_order": 59,
"name": "Utplutih",
"muscles": "tríceps,hombros,core",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "En padmasana, manos al suelo, eleva todo el cuerpo. 10 respiraciones.",
"section": "cooldown"
},
{
"sort_order": 60,
"name": "Savasana",
"muscles": "cuerpo completo",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 300,
"note": "Cierra los ojos, relaja todo el cuerpo. Mínimo 5 minutos.",
"section": "cooldown"
}
]
},
{
"day_id": "jue",
"day_name": "Jueves",
"day_type": "yoga",
"day_focus": "Ashtanga Yoga",
"day_color": "#C4B5FD",
"workout_title": "Ashtanga Yoga",
"exercises": [
{
"sort_order": 1,
"name": "Ujjayi Pranayama",
"muscles": "diafragma,intercostales",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 60,
"note": "Mantén la respiración audible y constante. 5 segundos inhala, 5 segundos exhala.",
"section": "warmup"
},
{
"sort_order": 2,
"name": "Surya Namaskar A",
"muscles": "cuerpo completo",
"sets": 5,
"reps": "1",
"rest_seconds": 0,
"is_timer": false,
"timer_seconds": 0,
"note": "Una respiración por movimiento. Salta o camina según tu nivel.",
"section": "warmup"
},
{
"sort_order": 3,
"name": "Surya Namaskar B",
"muscles": "cuerpo completo,cuádriceps,hombros",
"sets": 3,
"reps": "1",
"rest_seconds": 0,
"is_timer": false,
"timer_seconds": 0,
"note": "Añade Utkatasana al inicio y Virabhadrasana I en cada lado.",
"section": "warmup"
},
{
"sort_order": 4,
"name": "Padangusthasana",
"muscles": "isquiotibiales,espalda baja",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Sujeta los dedos gordos con índice y medio. Estira la espalda al inhalar, profundiza al exhalar.",
"section": "main"
},
{
"sort_order": 5,
"name": "Padahastasana",
"muscles": "isquiotibiales,muñecas",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Coloca las palmas bajo los pies. Flexiona las rodillas si es necesario.",
"section": "main"
},
{
"sort_order": 6,
"name": "Utthita Trikonasana",
"muscles": "oblicuos,isquiotibiales,cadera",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Piernas rectas, mano al tobillo o al suelo. Mira la mano de arriba.",
"section": "main"
},
{
"sort_order": 7,
"name": "Parivrtta Trikonasana",
"muscles": "oblicuos,isquiotibiales,columna",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Mano opuesta al pie adelantado. Rota desde el ombligo.",
"section": "main"
},
{
"sort_order": 8,
"name": "Utthita Parsvakonasana",
"muscles": "cadera,oblicuos,cuádriceps",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Rodilla a 90°, mano al suelo o al bloque.",
"section": "main"
},
{
"sort_order": 9,
"name": "Parivrtta Parsvakonasana",
"muscles": "cadera,oblicuos,columna",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Codo opuesto fuera de la rodilla. Gira el pecho al cielo.",
"section": "main"
},
{
"sort_order": 10,
"name": "Prasarita Padottanasana A",
"muscles": "isquiotibiales,aductores",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Pies paralelos bien separados. Corona de la cabeza hacia el suelo.",
"section": "main"
},
{
"sort_order": 11,
"name": "Prasarita Padottanasana B",
"muscles": "isquiotibiales,aductores",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Manos en la cintura, baja con la espalda recta.",
"section": "main"
},
{
"sort_order": 12,
"name": "Prasarita Padottanasana C",
"muscles": "isquiotibiales,hombros",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Entrelaza las manos detrás, llévalas al suelo por encima de la cabeza.",
"section": "main"
},
{
"sort_order": 13,
"name": "Prasarita Padottanasana D",
"muscles": "isquiotibiales,aductores",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Sujeta los dedos gordos con índice y medio, igual que Padangusthasana.",
"section": "main"
},
{
"sort_order": 14,
"name": "Parsvottanasana",
"muscles": "isquiotibiales,espalda baja",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Manos en posición de oración inversa o al suelo.",
"section": "main"
},
{
"sort_order": 15,
"name": "Utthita Hasta Padangusthasana",
"muscles": "isquiotibiales,cadera,equilibrio",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Usa una correa si no llegas. Mantén la cadera nivelada.",
"section": "main"
},
{
"sort_order": 16,
"name": "Ardha Baddha Padmottanasana",
"muscles": "cadera,isquiotibiales,equilibrio",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Si no alcanzas medio loto, cruza el pie al muslo contrario.",
"section": "main"
},
{
"sort_order": 17,
"name": "Utkatasana",
"muscles": "cuádriceps,glúteos,hombros",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Rodillas juntas, brazos arriba. Peso en los talones.",
"section": "main"
},
{
"sort_order": 18,
"name": "Virabhadrasana A",
"muscles": "cuádriceps,glúteos,cadera",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Rodilla delantera a 90°, cadera cuadrada al frente.",
"section": "main"
},
{
"sort_order": 19,
"name": "Virabhadrasana B",
"muscles": "cuádriceps,glúteos,aductores",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Brazos en línea, mirada sobre la mano delantera.",
"section": "main"
},
{
"sort_order": 20,
"name": "Dandasana",
"muscles": "core,espalda,cuádriceps",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Siéntate con las piernas extendidas, espalda recta, manos al lado de las caderas.",
"section": "main"
},
{
"sort_order": 21,
"name": "Paschimottanasana A",
"muscles": "isquiotibiales,espalda baja",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Sujeta los dedos gordos. Estira la espalda al inhalar, profundiza al exhalar.",
"section": "main"
},
{
"sort_order": 22,
"name": "Paschimottanasana B",
"muscles": "isquiotibiales,espalda baja",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Sujeta los lados de los pies. Estira la espalda al inhalar.",
"section": "main"
},
{
"sort_order": 23,
"name": "Paschimottanasana C",
"muscles": "isquiotibiales,espalda baja",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Sujeta las plantas de los pies. La variante más profunda.",
"section": "main"
},
{
"sort_order": 24,
"name": "Purvottanasana",
"muscles": "glúteos,hombros,tríceps",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Eleva la cadera, pies planos al suelo. Mira al cielo o lleva la cabeza atrás.",
"section": "main"
},
{
"sort_order": 25,
"name": "Ardha Baddha Padma Paschimottanasana",
"muscles": "isquiotibiales,cadera",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Pie en medio loto, flexiona sobre la pierna extendida.",
"section": "main"
},
{
"sort_order": 26,
"name": "Triang Mukhaikapada Paschimottanasana",
"muscles": "isquiotibiales,cuádriceps,cadera",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Una pierna doblada atrás al lado de la cadera.",
"section": "main"
},
{
"sort_order": 27,
"name": "Janu Sirsasana A",
"muscles": "isquiotibiales,espalda baja,cadera",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Pie al muslo interno contrario. Flexiona sobre la pierna extendida.",
"section": "main"
},
{
"sort_order": 28,
"name": "Janu Sirsasana B",
"muscles": "isquiotibiales,cadera,tobillo",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Siéntate sobre el talón, luego flexiona hacia adelante.",
"section": "main"
},
{
"sort_order": 29,
"name": "Janu Sirsasana C",
"muscles": "isquiotibiales,cadera,tobillo",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Dedos del pie apuntan al suelo, talón arriba.",
"section": "main"
},
{
"sort_order": 30,
"name": "Marichyasana A",
"muscles": "espalda baja,oblicuos,hombros",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Rodilla doblada, brazo envuelve la espinilla. Enlaza las manos detrás.",
"section": "main"
},
{
"sort_order": 31,
"name": "Marichyasana B",
"muscles": "cadera,oblicuos,hombros",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Medio loto + rodilla doblada, envuelve y enlaza.",
"section": "main"
},
{
"sort_order": 32,
"name": "Marichyasana C",
"muscles": "oblicuos,columna",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Gira hacia la rodilla doblada, brazo opuesto por fuera.",
"section": "main"
},
{
"sort_order": 33,
"name": "Marichyasana D",
"muscles": "cadera,oblicuos,columna",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. La más desafiante de las Marichyasana. Usa correa si necesitas.",
"section": "main"
},
{
"sort_order": 34,
"name": "Navasana",
"muscles": "core,flexores de cadera",
"sets": 5,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "5 repeticiones. Levanta piernas y torso formando una V. Brazos paralelos al suelo.",
"section": "main"
},
{
"sort_order": 35,
"name": "Bhujapidasana",
"muscles": "tríceps,core,hombros",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Apoya las manos entre las piernas, cruza los pies. Mantén el core activo.",
"section": "main"
},
{
"sort_order": 36,
"name": "Kurmasana",
"muscles": "isquiotibiales,espalda,hombros",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Piernas sobre los hombros, brazos bajo las piernas. Avanzada.",
"section": "main"
},
{
"sort_order": 37,
"name": "Supta Kurmasana",
"muscles": "isquiotibiales,espalda,cadera",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Cruza los pies detrás de la cabeza, enlaza las manos. Modifica según necesites.",
"section": "main"
},
{
"sort_order": 38,
"name": "Garbha Pindasana",
"muscles": "cadera,core",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "En padmasana, pasa los brazos entre las piernas. Rueda en círculo.",
"section": "main"
},
{
"sort_order": 39,
"name": "Kukkutasana",
"muscles": "tríceps,core,hombros",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Desde Garbha Pindasana, presiona las manos al suelo y elévate.",
"section": "main"
},
{
"sort_order": 40,
"name": "Baddha Konasana",
"muscles": "cadera,aductores",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Plantas de los pies juntas, deja caer las rodillas. Flexiona hacia adelante.",
"section": "main"
},
{
"sort_order": 41,
"name": "Upavishta Konasana",
"muscles": "aductores,isquiotibiales",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Piernas bien abiertas, flexiona llevando el pecho al suelo.",
"section": "main"
},
{
"sort_order": 42,
"name": "Supta Konasana",
"muscles": "aductores,isquiotibiales,core",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Rueda hacia atrás llevando los pies al suelo detrás de la cabeza, piernas abiertas.",
"section": "main"
},
{
"sort_order": 43,
"name": "Supta Padangusthasana",
"muscles": "isquiotibiales,cadera",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Ambos lados. Usa una correa si no llegas. Mantén la pierna contraria al suelo.",
"section": "main"
},
{
"sort_order": 44,
"name": "Ubhaya Padangusthasana",
"muscles": "core,isquiotibiales",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Sujeta los dedos gordos, rueda hacia arriba y equilibra formando una V.",
"section": "main"
},
{
"sort_order": 45,
"name": "Urdhva Mukha Paschimottanasana",
"muscles": "isquiotibiales,core",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Desde la V, lleva las piernas más arriba acercando el pecho a los muslos.",
"section": "main"
},
{
"sort_order": 46,
"name": "Setu Bandhasana",
"muscles": "glúteos,espalda baja,cuádriceps",
"sets": 1,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "Corona de la cabeza al suelo, cruza los brazos sobre el pecho. Empuja con los pies.",
"section": "main"
},
{
"sort_order": 47,
"name": "Urdhva Dhanurasana",
"muscles": "espalda,hombros,cuádriceps,glúteos",
"sets": 3,
"reps": "1",
"rest_seconds": 5,
"is_timer": true,
"timer_seconds": 30,
"note": "3 repeticiones. Manos y pies al suelo, empuja y eleva la cadera. Modifica con puente si necesitas.",
"section": "main"
},
{
"sort_order": 48,
"name": "Salamba Sarvangasana",
"muscles": "core,hombros,cuello",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 60,
"note": "Apoya los codos, manos en la espalda baja. Piernas rectas al cielo.",
"section": "main"
},
{
"sort_order": 49,
"name": "Halasana",
"muscles": "isquiotibiales,espalda,cuello",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Desde Sarvangasana, baja los pies al suelo detrás de la cabeza.",
"section": "main"
},
{
"sort_order": 50,
"name": "Karnapidasana",
"muscles": "espalda,cuello,isquiotibiales",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Desde Halasana, dobla las rodillas y llévalas a las orejas.",
"section": "main"
},
{
"sort_order": 51,
"name": "Urdhva Padmasana",
"muscles": "core,cadera,hombros",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "En Sarvangasana, cruza las piernas en loto. Apoya las manos en las rodillas.",
"section": "main"
},
{
"sort_order": 52,
"name": "Pindasana",
"muscles": "core,cadera",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Desde Urdhva Padmasana, baja las rodillas a la frente. Abraza las piernas.",
"section": "main"
},
{
"sort_order": 53,
"name": "Matsyasana",
"muscles": "pecho,cuello,espalda alta",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "En loto o piernas extendidas, arquea la espalda y apoya la corona en el suelo.",
"section": "main"
},
{
"sort_order": 54,
"name": "Uttana Padasana",
"muscles": "core,cuádriceps,cuello",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "Igual que Matsyasana pero con piernas elevadas a 45°. Brazos apuntando a los pies.",
"section": "main"
},
{
"sort_order": 55,
"name": "Sirsasana",
"muscles": "hombros,core,equilibrio",
"sets": 1,
"reps": "1",
"rest_seconds": 10,
"is_timer": true,
"timer_seconds": 60,
"note": "Entrelaza los dedos, corona en el suelo. Sube lento. Usa la pared si necesitas.",
"section": "main"
},
{
"sort_order": 56,
"name": "Baddha Padmasana",
"muscles": "cadera,hombros",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "En padmasana, cruza los brazos detrás y sujeta los pies. Flexiona si puedes.",
"section": "cooldown"
},
{
"sort_order": 57,
"name": "Yoga Mudra",
"muscles": "cadera,espalda",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 30,
"note": "En Baddha Padmasana, flexiona hacia adelante tocando la frente al suelo.",
"section": "cooldown"
},
{
"sort_order": 58,
"name": "Padmasana",
"muscles": "cadera",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer": true,
"timer_seconds": 60,
"note": "Siéntate en loto o medio loto. Cierra los ojos, respira profundo.",
"section": "cooldown"
},
{
"sort_order": 59,
"name": "Utplutih",
"muscles": "tríceps,hombros,core",
"sets": 1,
"reps": "1",
"rest_seconds": 0,
"is_timer":