{ "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": 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": "vie", "day_name": "Viernes", "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": "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": [] } ] } ], "is_official": true, "set_as_current": false }