Get Yoga Video Summaries from ChatGPT - AI Health Content Utilization

Ever found a great yoga video on YouTube but it's too long and boring to watch?

"This video is 30 minutes long, can't I just get the key movements quickly?"

Using ChatGPT or Claude, you can get the video content summarized at a glance!

Today, I'll show you how to summarize stretching and yoga videos with AI and create your own routine.

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Why is AI video summarization useful?

There are so many great yoga videos on YouTube. Search and thousands come up. But the problem is that the videos are too long. Most are 20-40 minutes, but when you watch them, only about 15 minutes are actual movement explanations, and the rest is intro, small talk, and closing remarks.

The first few times you concentrate and watch, but after repeating, you think "I want to skip this part..." But it's hard to find exactly which part is important in the video.

AI summarization perfectly solves this problem. You can understand a 30-minute video in 3 minutes and extract only the key movements to create your own routine.

Advantages

1. Time saving - 10x faster learning Understand a 30-minute video in 3 minutes. You can read the key points during commute or lunch break and practice immediately when you get home. Watching 10 videos would take 5 hours, but summaries take just 30 minutes.

2. Extract essentials - Remove unnecessary content Organize only the movement sequence without unnecessary explanations. "Hello everyone~", "Today's weather...", "Please like and subscribe" - these parts are removed, leaving only "which movements in which order."

3. Checklistify - Easy to follow Convert to an easy-to-follow list. To follow while watching videos, you need to keep looking at the screen, but with a summary, you can display it on your phone and check off items. It's also good to print and keep by your mat.

4. Custom creation - Freedom of choice Pick only the parts you want to create your routine. You can extract stretching from video A, core exercises from video B, and closing from video C to create your own 15-minute routine. This is almost impossible without AI.

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Step 1: Summarize video captions

Method 1: Summarize by YouTube URL (ChatGPT Plus)

Summarize this yoga video:
https://www.youtube.com/watch?v=xxxxx

Summary format:
1. Video length and difficulty
2. Equipment needed
3. Movement sequence (with timestamps)
4. Main benefits
5. Beginner tips

AI response example

📹 Yoga video summary

**Basic information**
- Title: "20-Minute Morning Yoga Routine"
- Length: 21 minutes 30 seconds
- Difficulty: Beginner
- Equipment: Yoga mat

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**Movement sequence**

0:00-2:00 | Warm-up
- Sit comfortably
- 5 deep breaths
- Neck stretches (30 seconds each side)

2:00-5:00 | Cat-Cow pose
- 10 repetitions with 4-count breathing
- Improve spinal flexibility

5:00-8:00 | Downward Dog
- 3 × 30-second holds
- Calf and hamstring stretch

8:00-11:00 | Warrior 1 & 2
- 1 minute each leg
- Lower body strength

11:00-14:00 | Triangle pose
- 1 minute each side
- Side body stretch

14:00-17:00 | Pigeon pose
- 1 minute 30 seconds each leg
- Open hips

17:00-19:00 | Seated forward fold
- 2-minute hold
- Spinal relaxation

19:00-21:30 | Savasana (Corpse pose)
- Complete relaxation
- Deep breathing

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**Main benefits**
✅ Improved spinal flexibility
✅ Lower body strength
✅ Increased hip range of motion
✅ Stress relief

**Beginner tips**
💡 Don't force poses to completion
💡 Breathing is most important (inhale through nose, exhale through mouth)
💡 Stop immediately if pain occurs
💡 Daily practice shows flexibility improvement after 2 weeks

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Step 2: Summarize by copying video script

How to copy YouTube captions

1. Open YouTube video
2. Settings (gear icon) → Turn on captions
3. Video description → Click "..." → "Open transcript"
4. Copy entire transcript

Prompt

This is the transcript from a 30-minute stretching video.
Extract only the core movements and organize in sequence:

[Paste entire transcript]

Format:
- Movement name
- Duration
- Number of repetitions
- Precautions

AI response

🧘 Stretching routine summary

**Total structure: 30 minutes**

1. Neck stretches (0:00-3:00)
   - Side tilts: 30 seconds × 2 each
   - Forward/backward: 20 seconds × 2 each
   - 360-degree slow rotation: 5 each direction
   ⚠️ Slow movements, no pain

2. Shoulder stretches (3:00-7:00)
   - Shoulder shrugs: 20 reps
   - Cross-arm pull: 30 seconds each
   - Reach up and side bend: 40 seconds each
   - Clasp hands behind back: 1 minute
   ⚠️ Shoulders shouldn't touch ears

3. Spinal stretches (7:00-12:00)
   - Cat-cow: 10 reps
   - Seated torso twist: 1 minute each
   - Child's pose: 2 minutes
   ⚠️ Gentle with breathing

4. Lower body stretches (12:00-22:00)
   - Butterfly pose: 2 minutes
   - Forward fold: 2 minutes
   - Pigeon pose: 2 minutes each leg
   - Lunge pose: 1 minute 30 seconds each leg
   - Lying leg pull: 1 minute each
   ⚠️ Too much pain behind knees is excessive

5. Cool-down (22:00-30:00)
   - Lying knee side-to-side: 2 minutes each
   - Full body stretch: 1 minute
   - Savasana: 3 minutes
   ⚠️ Complete relaxation

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**This routine's benefits:**
- Optimal for office workers sitting long hours
- Improves turtle neck and rounded shoulders
- Promotes lower body circulation

**Recommended frequency:**
- Daily 30 minutes OR
- 3 times per week 30 minutes + Daily 10-minute simple version

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Step 3: Reorganize into shorter version

Prompt

Shorten the above 30-minute routine to 10 minutes.
Keep only the most important movements,
and reorganize for morning use.

AI response

⏰ 10-Minute Morning Stretch (Simplified version)

**1 minute | Wake up neck and shoulders**
- Neck side tilts: 15 seconds each
- Shoulder shrugs: 15 reps
- Arm circles: 5 forward and backward

**3 minutes | Spinal flexibility**
- Cat-cow: 10 reps (1 minute)
- Child's pose: 1 minute
- Seated torso twist: 30 seconds each

**4 minutes | Wake up lower body**
- Seated forward fold: 1 minute
- Butterfly pose: 1 minute
- Lying knee hugs: 1 minute each

**2 minutes | Finish**
- Lying full body stretch: 30 seconds
- 10 deep breaths: 1 minute 30 seconds

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💡 **Morning routine tips:**
- Right after waking on bed/mat
- Start after drinking a glass of water
- If rushed, just spine+lower body (7 minutes)

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Step 4: Extract specific area-focused routine

Prompt

From the same video:
- Extract only movements good for lower back pain relief
- Make it a 5-minute version

AI response

🩹 Lower back pain relief 5-minute routine

**1 minute | Cat-Cow pose**
- Restore spinal flexibility
- 10 slow reps
- Large arch in lower back

**2 minutes | Child's pose**
- Relax lower back
- Reach arms as far forward as possible
- Sit back on heels

**1 minute | Knee to chest (lying down)**
- Lower back stretch
- Both knees together for 1 minute

**1 minute | Spinal twist (lying down)**
- Release lower back tension
- 30 seconds each side

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⚠️ **Precautions:**
- See a doctor if pain is severe
- This routine is for prevention/mild pain
- Recommended twice daily (morning/evening)

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Step 5: Compare and summarize multiple videos

Prompt

Compare these 3 yoga videos:

1. "Morning Yoga Flow" (15 minutes)
2. "Bedtime Yoga" (20 minutes)
3. "Office Break Stretch" (10 minutes)

Comparison items:
- Difficulty
- Main benefits
- Recommended time
- Which suits me (office worker, beginner)

AI response

📊 3 Yoga Video Comparison

| Item | Morning Yoga | Bedtime Yoga | Office Break |
|------|-------------|--------------|--------------|
| Length | 15 min | 20 min | 10 min |
| Difficulty | Medium | Low | Low |
| Energy | Energizing | Relaxing | Quick recovery |
| Main poses | Down dog, Warrior | Forward fold, Pigeon | Neck-shoulder focus |
| Fitness needed | Medium | Low | Low |

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**Morning Yoga Flow**
✅ Pros:
- Start the day energetically
- Improve full body strength
- Boost concentration

❌ Cons:
- Can be difficult for beginners
- 15 minutes may be burdensome

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**Bedtime Yoga**
✅ Pros:
- Helps with sleep
- Complete relaxation
- Beginner-friendly

❌ Cons:
- Too slow for morning, makes you sleepy
- Less fitness improvement effect

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**Office Break Stretch**
✅ Pros:
- Shortest and easiest
- Possible during work
- Focuses on turtle neck/shoulders

❌ Cons:
- Lacks lower body stretching
- Difficult to achieve deep relaxation

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✅ **Recommended combination for office worker beginner:**

**Weekday routine:**
- Morning: Office Break (10 min)
- After lunch: Office Break (10 min)
- Evening: Bedtime Yoga (20 min)

**Weekend routine:**
- Saturday morning: Morning Yoga (15 min)
- Sunday evening: Bedtime Yoga (20 min)

💡 Add Morning Yoga to weekdays after 1 week!

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Step 6: Create my own routine

Prompt

I want to create my routine from movements seen in various yoga videos.

Movements I want to include:
- Cat-cow (from video A)
- Pigeon pose (from video B)
- Downward dog (from video C)
- Butterfly pose (from video D)

Make it 15 minutes total with natural flow connections.

AI response

🎯 Custom yoga routine (15 minutes)

**Flow design reasoning:**
- Start with spine → Move to lower body → Relaxation
- Intensity: Low → Medium → Low
- Natural pose transitions

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**0-3 minutes | Warm-up + Spine**
1. Sit comfortably and breathe: 1 minute
2. Cat-cow pose: 2 minutes (15 reps)
   - Wake entire spine
   - Prepare for next movement

**3-8 minutes | Open lower body**
3. Downward dog: 1-minute hold
   - Natural transition from cat-cow
   - Calf and hamstring stretch

4. Pigeon pose: 2 minutes each leg
   - Bring leg forward from down dog
   - Deep hip opening

**8-13 minutes | Deep stretching**
5. Butterfly pose: 3 minutes
   - Transition from pigeon to seated
   - Continue hip opening
   - Slowly fold forward

6. Forward fold: 2 minutes
   - Extend legs from butterfly
   - Spinal relaxation

**13-15 minutes | Cool-down**
7. Lying knee hugs: 1 minute
8. Savasana: 1 minute

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**Transition tips:**

Cat-cow → Downward dog:
- Keep hands in place, only lift knees

Downward dog → Pigeon:
- Bring right foot between hands
- Lay knee to the side

Pigeon → Butterfly:
- Bring back leg forward
- Press soles of feet together

Butterfly → Forward fold:
- Simply extend legs forward

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💡 **My routine tips:**
- Practice daily for 2 weeks (muscle memory)
- Add +30 seconds to each pose when comfortable
- Create 15-minute playlist of favorite music

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💡 Practical tips

Tip 1: Use timestamps

In this video, explain section 12:30-18:00 in detail.
I want to practice those movements intensively.

Tip 2: Adjust difficulty

This routine is too difficult for me.
Change each pose to easier version (beginner level).

Tip 3: Categorize by benefit

From this 20-minute routine:
- Flexibility improvement movements
- Strength building movements
- Relaxation movements

Categorize like this. I want to do only what I need.

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Useful prompt collection

# Basic summary
"Summarize [URL] video. Include movement sequence and timing."

# Short version
"Compress this 30-minute routine to 10 minutes."

# Specific area
"Extract only shoulder stretches from this video."

# Routine creation
"Create 15-minute routine from [movement list]."

# Comparison
"Compare [video1] vs [video2] and recommend."

# Checklist
"Turn this routine into printable checklist."

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Create printable checklist

Prompt

Turn the above 15-minute yoga routine into
a simple checklist I can print and keep by my mat.

AI response

📋 15-Minute Morning Yoga Checklist

Date: ____/____

□ 1. Breathing (1 min)
     Sit comfortably, 10 deep breaths

□ 2. Cat-cow (2 min)
     15 slow reps

□ 3. Downward dog (1 min)
     Heels to floor, hips up

□ 4. Pigeon - Right (2 min)
     Open hips, breathe

□ 5. Pigeon - Left (2 min)
     Equal on both sides

□ 6. Butterfly pose (3 min)
     Slowly fold forward

□ 7. Forward fold (2 min)
     Extend legs, relax spine

□ 8. Knee hugs (1 min)
     Lying down, relax lower back

□ 9. Savasana (1 min)
     Complete relaxation

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Today's condition (1-10): ____
Best pose: __________
Next goal: __________

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💡 Quick Tips:
✓ Stop immediately if pain occurs
✓ Don't stop breathing
✓ 30 seconds = 5 breaths

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Precautions

AI summary limitations

1. Cannot correct detailed poses

• Analyzes only captions, not video
• Must check video for accurate poses

2. Not medical advice

• Injuries or pain need professional consultation
• AI summaries are for reference

3. Videos without captions are limited

• Summary is inaccurate without captions or if captions are poor
• English videos have higher caption accuracy

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Conclusion

Using AI video summaries:

• 30-minute video → 3-minute understanding
• Create your own routine
• 10x time efficiency

The key is not just viewing summaries, but actually practicing!

Practicing 1 summary daily is much more effective than saving 10 videos.

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Next post preview: 📌 AI sleep pattern management tips