exercises_rows.json

[{"id":"11111111-1111-1111-1111-111111111111","name":"Grounding Yourself","description":"A peaceful seated meditation pose to center yourself and connect with your baby.","instructions":"Sit cross-legged in a comfortable position. Rest your hands on your knees with palms facing up. Close your eyes and breathe deeply, focusing on the connection with your baby.","duration":43,"difficulty":"beginner","category":"breathing","is_pregnancy_safe":true,"image_url":null},{"id":"22222222-2222-2222-2222-222222222222","name":"Cat and Cow","description":"A soothing spinal movement to relieve back tension and improve flexibility.","instructions":"Start on hands and knees. For cow pose, drop your belly and lift your chest. For cat pose, round your spine toward the ceiling. Move slowly between both positions.","duration":43,"difficulty":"beginner","category":"stretching","is_pregnancy_safe":true,"image_url":null},{"id":"33333333-3333-3333-3333-333333333333","name":"Hip Stretch","description":"Gentle hip opening stretch to prepare your body and relieve pelvic tension.","instructions":"Lie on your back and bring one knee to your chest. Hold gently and breathe deeply. Switch sides. Use a pillow for head support if needed.","duration":43,"difficulty":"beginner","category":"stretching","is_pregnancy_safe":true,"image_url":null},{"id":"44444444-4444-4444-4444-444444444444","name":"Lunges","description":"Modified lunges to strengthen your legs and improve balance safely.","instructions":"Step one foot forward into a lunge position. Keep your front knee over your ankle. Hold for 15-30 seconds, then switch sides. Use a wall or chair for support if needed.","duration":43,"difficulty":"intermediate","category":"strength","is_pregnancy_safe":true,"image_url":null},{"id":"55555555-5555-5555-5555-555555555555","name":"Squats","description":"Pregnancy-safe squats to strengthen your legs and prepare for labor.","instructions":"Stand with feet hip-width apart, hands together at chest. Slowly lower into a squat, keeping your chest up. Rise back up slowly. Use a chair for support if needed.","duration":43,"difficulty":"intermediate","category":"strength","is_pregnancy_safe":true,"image_url":null},{"id":"66666666-6666-6666-6666-666666666666","name":"Windmill","description":"Gentle side stretch to improve flexibility and relieve side tension.","instructions":"Stand with feet wide apart. Reach one arm up and over to the side, creating a gentle side bend. Hold and breathe, then switch sides.","duration":43,"difficulty":"beginner","category":"stretching","is_pregnancy_safe":true,"image_url":null},{"id":"77777777-7777-7777-7777-777777777777","name":"Child Pose","description":"A restful pose to relax your body and mind while supporting your growing belly.","instructions":"Kneel on the floor and sit back on your heels. Slowly fold forward, extending your arms in front. Keep your knees wide to make room for your belly.","duration":43,"difficulty":"beginner","category":"relaxation","is_pregnancy_safe":true,"image_url":null}]