{
  "schemaVersion": "1.0",
  "item": {
    "slug": "yoga",
    "name": "Yoga",
    "source": "tencent",
    "type": "skill",
    "category": "内容创作",
    "sourceUrl": "https://clawhub.ai/ivangdavila/yoga",
    "canonicalUrl": "https://clawhub.ai/ivangdavila/yoga",
    "targetPlatform": "OpenClaw"
  },
  "install": {
    "downloadMode": "redirect",
    "downloadUrl": "/downloads/yoga",
    "sourceDownloadUrl": "https://wry-manatee-359.convex.site/api/v1/download?slug=yoga",
    "sourcePlatform": "tencent",
    "targetPlatform": "OpenClaw",
    "installMethod": "Manual import",
    "extraction": "Extract archive",
    "prerequisites": [
      "OpenClaw"
    ],
    "packageFormat": "ZIP package",
    "includedAssets": [
      "SKILL.md"
    ],
    "primaryDoc": "SKILL.md",
    "quickSetup": [
      "Download the package from Yavira.",
      "Extract the archive and review SKILL.md first.",
      "Import or place the package into your OpenClaw setup."
    ],
    "agentAssist": {
      "summary": "Hand the extracted package to your coding agent with a concrete install brief instead of figuring it out manually.",
      "steps": [
        "Download the package from Yavira.",
        "Extract it into a folder your agent can access.",
        "Paste one of the prompts below and point your agent at the extracted folder."
      ],
      "prompts": [
        {
          "label": "New install",
          "body": "I downloaded a skill package from Yavira. Read SKILL.md from the extracted folder and install it by following the included instructions. Tell me what you changed and call out any manual steps you could not complete."
        },
        {
          "label": "Upgrade existing",
          "body": "I downloaded an updated skill package from Yavira. Read SKILL.md from the extracted folder, compare it with my current installation, and upgrade it while preserving any custom configuration unless the package docs explicitly say otherwise. Summarize what changed and any follow-up checks I should run."
        }
      ]
    },
    "sourceHealth": {
      "source": "tencent",
      "status": "healthy",
      "reason": "direct_download_ok",
      "recommendedAction": "download",
      "checkedAt": "2026-04-30T16:55:25.780Z",
      "expiresAt": "2026-05-07T16:55:25.780Z",
      "httpStatus": 200,
      "finalUrl": "https://wry-manatee-359.convex.site/api/v1/download?slug=network",
      "contentType": "application/zip",
      "probeMethod": "head",
      "details": {
        "probeUrl": "https://wry-manatee-359.convex.site/api/v1/download?slug=network",
        "contentDisposition": "attachment; filename=\"network-1.0.0.zip\"",
        "redirectLocation": null,
        "bodySnippet": null
      },
      "scope": "source",
      "summary": "Source download looks usable.",
      "detail": "Yavira can redirect you to the upstream package for this source.",
      "primaryActionLabel": "Download for OpenClaw",
      "primaryActionHref": "/downloads/yoga"
    },
    "validation": {
      "installChecklist": [
        "Use the Yavira download entry.",
        "Review SKILL.md after the package is downloaded.",
        "Confirm the extracted package contains the expected setup assets."
      ],
      "postInstallChecks": [
        "Confirm the extracted package includes the expected docs or setup files.",
        "Validate the skill or prompts are available in your target agent workspace.",
        "Capture any manual follow-up steps the agent could not complete."
      ]
    },
    "downloadPageUrl": "https://openagent3.xyz/downloads/yoga",
    "agentPageUrl": "https://openagent3.xyz/skills/yoga/agent",
    "manifestUrl": "https://openagent3.xyz/skills/yoga/agent.json",
    "briefUrl": "https://openagent3.xyz/skills/yoga/agent.md"
  },
  "agentAssist": {
    "summary": "Hand the extracted package to your coding agent with a concrete install brief instead of figuring it out manually.",
    "steps": [
      "Download the package from Yavira.",
      "Extract it into a folder your agent can access.",
      "Paste one of the prompts below and point your agent at the extracted folder."
    ],
    "prompts": [
      {
        "label": "New install",
        "body": "I downloaded a skill package from Yavira. Read SKILL.md from the extracted folder and install it by following the included instructions. Tell me what you changed and call out any manual steps you could not complete."
      },
      {
        "label": "Upgrade existing",
        "body": "I downloaded an updated skill package from Yavira. Read SKILL.md from the extracted folder, compare it with my current installation, and upgrade it while preserving any custom configuration unless the package docs explicitly say otherwise. Summarize what changed and any follow-up checks I should run."
      }
    ]
  },
  "documentation": {
    "source": "clawhub",
    "primaryDoc": "SKILL.md",
    "sections": [
      {
        "title": "Alignment Principles",
        "body": "Stack joints for stability — ankle under knee, knee under hip in standing poses\nLength before depth — extend spine first, then fold or twist\nMicro-bend in standing legs — locked knees hyperextend, cause injury\nShoulders away from ears — universal cue, almost always applies\nRoot to rise — ground down through contact points to lift through crown"
      },
      {
        "title": "Pose Modifications",
        "body": "Blocks are not cheating — they bring the floor closer for proper alignment\nBent knee forward folds protect hamstrings — especially for tight bodies\nWall support for balance poses — removes fear, allows focus on form\nStrap for binds and reaches — extends arms when shoulders are tight\nChild's pose is always available — rest is part of practice, not failure"
      },
      {
        "title": "Breath Fundamentals",
        "body": "Ujjayi breath: slight throat constriction, ocean sound — regulates effort, builds heat\nInhale to lengthen/open, exhale to deepen/twist — breath drives movement\nNever hold breath in poses — restriction signals too much intensity\nBreath count for holds: 5 breaths minimum — less doesn't create change\nBreath first, pose second — if breath is labored, back off the pose"
      },
      {
        "title": "Common Pose Errors",
        "body": "Downward Dog:\n\nShoulders dumping into ears — press floor away, rotate upper arms out\nBanana back — bend knees to allow spine to lengthen, heels don't need to touch\n\nWarrior I:\n\nOpen hip when it should square — back foot angle and hip rotation connected\nKnee past ankle — track knee over second toe, widen stance if needed\n\nChaturanga:\n\nShoulders dipping below elbows — builds shoulder impingement\nElbows winging out — keep hugged to ribs\n\nForward Fold:\n\nRounding from low back — hinge from hips, keep back flat until fold"
      },
      {
        "title": "Sequencing Logic",
        "body": "Warm-up: gentle movement, breath connection — cat/cow, sun salutations\nBuild: standing poses, balance challenges — peak intensity in middle\nPeak pose: most challenging pose of class — body is warm, prepared\nCool-down: seated poses, twists, forward folds — releasing intensity\nSavasana: minimum 5 minutes — integration, nervous system reset"
      },
      {
        "title": "Style Differences",
        "body": "StyleIntensityFocusGood ForHathaLow-moderateAlignment, holdsBeginners, precisionVinyasaModerate-highFlow, breath-movementCardio, varietyYinLowLong holds (3-5 min)Flexibility, fasciaRestorativeVery lowFull support, relaxationStress, recoveryAshtangaHighSet sequence, enduranceDiscipline, strengthHot/BikramHighHeat, sweat, detoxFlexibility, intensity"
      },
      {
        "title": "Cueing Approach",
        "body": "Positive cues: \"Reach arms up\" not \"Don't drop your arms\"\nAnatomical landmarks: \"Bring navel toward spine\" clearer than \"engage core\"\nOffer options: \"Full bind or half bind\" — choice empowers all levels\nDemonstrate briefly, cue verbally — watching prevents feeling\nRight/left clarity: mirror or specify \"your right\""
      },
      {
        "title": "Safety Considerations",
        "body": "Neck: no weight on head in shoulderstand without preparation — use blankets\nLow back: avoid deep backbends without warmup — protect lumbar spine\nKnees: never force lotus or deep hip openers — cartilage damage irreversible\nWrists: build up to weight-bearing gradually — common injury site\nInversions: contraindicated with high blood pressure, glaucoma, pregnancy"
      },
      {
        "title": "Props Usage",
        "body": "Block: Under hand in triangle, under sit bones in seated poses\nStrap: Around foot for hamstring stretches, binds in seated twists\nBlanket: Under knees in kneeling, under head in supine, under hips in seated\nBolster: Along spine in supported fish, under knees in savasana\nProps make poses accessible — encourage use for all levels"
      },
      {
        "title": "Practice Progression",
        "body": "Beginners: 2-3x/week, 30-45 min — consistency over duration\nIntermediate: 4-5x/week, mix of styles — avoid same sequence daily\nDaily practice: alternate intensity — gentle after intense, yin after yang\nFlexibility gains: weeks to months — patience required, forcing causes injury\nStrength gains: faster than flexibility — supporting muscles adapt quicker"
      },
      {
        "title": "Mental Aspects",
        "body": "Drishti (gaze point): focus calms mind, improves balance\nNon-competition: comparing to others or past self causes injury\nSensation vs pain: discomfort is okay, sharp pain is signal to stop\nPractice detachment: some days body cooperates, some days it doesn't\nSavasana is hardest pose — stillness reveals what movement distracts from"
      }
    ],
    "body": "Alignment Principles\nStack joints for stability — ankle under knee, knee under hip in standing poses\nLength before depth — extend spine first, then fold or twist\nMicro-bend in standing legs — locked knees hyperextend, cause injury\nShoulders away from ears — universal cue, almost always applies\nRoot to rise — ground down through contact points to lift through crown\nPose Modifications\nBlocks are not cheating — they bring the floor closer for proper alignment\nBent knee forward folds protect hamstrings — especially for tight bodies\nWall support for balance poses — removes fear, allows focus on form\nStrap for binds and reaches — extends arms when shoulders are tight\nChild's pose is always available — rest is part of practice, not failure\nBreath Fundamentals\nUjjayi breath: slight throat constriction, ocean sound — regulates effort, builds heat\nInhale to lengthen/open, exhale to deepen/twist — breath drives movement\nNever hold breath in poses — restriction signals too much intensity\nBreath count for holds: 5 breaths minimum — less doesn't create change\nBreath first, pose second — if breath is labored, back off the pose\nCommon Pose Errors\n\nDownward Dog:\n\nShoulders dumping into ears — press floor away, rotate upper arms out\nBanana back — bend knees to allow spine to lengthen, heels don't need to touch\n\nWarrior I:\n\nOpen hip when it should square — back foot angle and hip rotation connected\nKnee past ankle — track knee over second toe, widen stance if needed\n\nChaturanga:\n\nShoulders dipping below elbows — builds shoulder impingement\nElbows winging out — keep hugged to ribs\n\nForward Fold:\n\nRounding from low back — hinge from hips, keep back flat until fold\nSequencing Logic\nWarm-up: gentle movement, breath connection — cat/cow, sun salutations\nBuild: standing poses, balance challenges — peak intensity in middle\nPeak pose: most challenging pose of class — body is warm, prepared\nCool-down: seated poses, twists, forward folds — releasing intensity\nSavasana: minimum 5 minutes — integration, nervous system reset\nStyle Differences\nStyle\tIntensity\tFocus\tGood For\nHatha\tLow-moderate\tAlignment, holds\tBeginners, precision\nVinyasa\tModerate-high\tFlow, breath-movement\tCardio, variety\nYin\tLow\tLong holds (3-5 min)\tFlexibility, fascia\nRestorative\tVery low\tFull support, relaxation\tStress, recovery\nAshtanga\tHigh\tSet sequence, endurance\tDiscipline, strength\nHot/Bikram\tHigh\tHeat, sweat, detox\tFlexibility, intensity\nCueing Approach\nPositive cues: \"Reach arms up\" not \"Don't drop your arms\"\nAnatomical landmarks: \"Bring navel toward spine\" clearer than \"engage core\"\nOffer options: \"Full bind or half bind\" — choice empowers all levels\nDemonstrate briefly, cue verbally — watching prevents feeling\nRight/left clarity: mirror or specify \"your right\"\nSafety Considerations\nNeck: no weight on head in shoulderstand without preparation — use blankets\nLow back: avoid deep backbends without warmup — protect lumbar spine\nKnees: never force lotus or deep hip openers — cartilage damage irreversible\nWrists: build up to weight-bearing gradually — common injury site\nInversions: contraindicated with high blood pressure, glaucoma, pregnancy\nProps Usage\nBlock: Under hand in triangle, under sit bones in seated poses\nStrap: Around foot for hamstring stretches, binds in seated twists\nBlanket: Under knees in kneeling, under head in supine, under hips in seated\nBolster: Along spine in supported fish, under knees in savasana\nProps make poses accessible — encourage use for all levels\nPractice Progression\nBeginners: 2-3x/week, 30-45 min — consistency over duration\nIntermediate: 4-5x/week, mix of styles — avoid same sequence daily\nDaily practice: alternate intensity — gentle after intense, yin after yang\nFlexibility gains: weeks to months — patience required, forcing causes injury\nStrength gains: faster than flexibility — supporting muscles adapt quicker\nMental Aspects\nDrishti (gaze point): focus calms mind, improves balance\nNon-competition: comparing to others or past self causes injury\nSensation vs pain: discomfort is okay, sharp pain is signal to stop\nPractice detachment: some days body cooperates, some days it doesn't\nSavasana is hardest pose — stillness reveals what movement distracts from"
  },
  "trust": {
    "sourceLabel": "tencent",
    "provenanceUrl": "https://clawhub.ai/ivangdavila/yoga",
    "publisherUrl": "https://clawhub.ai/ivangdavila/yoga",
    "owner": "ivangdavila",
    "version": "1.0.0",
    "license": null,
    "verificationStatus": "Indexed source record"
  },
  "links": {
    "detailUrl": "https://openagent3.xyz/skills/yoga",
    "downloadUrl": "https://openagent3.xyz/downloads/yoga",
    "agentUrl": "https://openagent3.xyz/skills/yoga/agent",
    "manifestUrl": "https://openagent3.xyz/skills/yoga/agent.json",
    "briefUrl": "https://openagent3.xyz/skills/yoga/agent.md"
  }
}