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prepared a wonderful series for those new to yoga or those starting from scratch, taking them step by step. 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İçerikte rahat oturuş pozisyonu, nefes alış-verişi teknikleri, dizlerin üzerine geçiş, dört ayak pozisyonu, sandalye pozisyonu, aşağı bakan köpek pozisyonu, ayaktaki dağ duruşu, diz kapağının üzerine oturma, bağdaş pozisyonu ve twist pozları gibi temel yoga pozları detaylı olarak anlatılmaktadır.","Eğitmen her poz için doğru vücut hizasını, nefes tekniklerini ve dikkat edilmesi gereken noktaları açıklamakta, ayrıca yoga yapmanın sağlığa faydalarını vurgulayarak haftada en az iki veya üç defa yapılması gerektiğini belirtmektedir."]},"endTime":1283,"title":"Yoga Başlangıç Serisi","beginTime":0}],"fullResult":[{"index":0,"title":"Yoga Başlangıç Serisi Tanıtımı","list":{"type":"unordered","items":["Ayşe Kaya, hayatında yoga deneyimli olmayanlar ve yeni başlayanlar için uygun bir başlangıç serisi sunuyor.","Haftada en az iki-üç defa yapılan bu seriden fayda sağlanabilir.","Yoga için mat, battaniye veya halı gibi rahat bir zemin 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Başlangıç pratiklerini yeterince tekrarladığınızı düşünerek daha az yönlendirdiğim orta seviye...","preview":{"posterSrc":"//avatars.mds.yandex.net/get-vthumb/3172183/f65f830234db9e5b54980bd5be6baa6b/564x318_1","videoSrc":"https://video-preview.s3.yandex.net/II9GDQIAAAA.mp4","videoType":"video/mp4"},"target":"_self","position":"10","reqid":"1765285047380301-3061376672694239757-balancer-l7leveler-kubr-yp-klg-6-BAL","summary":{"isFull":true,"fullTextUrl":"/video/result?ask_summarization=1&numdoc=1&noreask=1&nomisspell=1&parent-reqid=1765285047380301-3061376672694239757-balancer-l7leveler-kubr-yp-klg-6-BAL&text=videoid:16229995558591244335","teaser":[{"list":{"type":"unordered","items":["Bu video, bir yoga eğitmeninin sunduğu orta seviye yoga dersini içeren eğitim içeriğidir. Eğitmen, izleyicilere adım adım yoga pozlarını göstermektedir.","Ders, ayakta başlayan ve yoğun bir pratik içeren bir yapıya sahiptir. İçerikte Surya Namaskar, Çaturanga, Utkatasana, Trikonasana, Piramit, baksan, aşağı bakan köpek, dolphin, baş duruşu, pada uttanasana, happy baby ve kaktüs kol gibi çeşitli yoga pozları yer almaktadır. Eğitmen, her poz için doğru teknikleri, dikkat edilmesi gereken noktaları ve ileri seviye için ipuçlarını paylaşmaktadır.","Dersin sonunda şavasana pozunda dinlenme ve bedenin şifasını almasına izin verme önemi vurgulanmaktadır. Eğitmen, izleyicilere bu pratikleri akıcı hale getirene kadar tekrarlamalarını ve önümüzdeki hafta ileri seviye derslerin başlayacağını belirtmektedir."]},"endTime":2280,"title":"Orta Seviye Yoga Dersi","beginTime":0}],"fullResult":[{"index":0,"title":"Orta Seviye Yoga Dersine Giriş","list":{"type":"unordered","items":["Orta seviye yoga dersinde geçmiş endişeler ve gelecek planları bırakıp dikkat nefese ve bedene yoğunlaştırılacak.","Pratik yoğun olacak ve hem nefes hem de bedenin tüm uzuvları dikkatle kullanılacak.","Derste yönlendirmeler daha az olacak ve pratik ayakta başlayacak."]},"beginTime":1,"endTime":34,"href":"/video/preview/16229995558591244335?parent-reqid=1765285047380301-3061376672694239757-balancer-l7leveler-kubr-yp-klg-6-BAL&text=Arivalagan+Yogavelu&t=1&ask_summarization=1"},{"index":1,"title":"Başlangıç Pozisyonları","list":{"type":"unordered","items":["Elleri başın üstüne uzatıp sağ el ile sol bileği yakalayıp gökyüzüne doğru çekip sağa doğru esneme pozisyonu alınacak.","Sol el ile sağ bileği yakalayıp yukarıya doğru çekip sola doğru açılma pozisyonu alınacak.","Eller iki yana bırakılıp kollar yukarı kaldırılıp nefes verirken öne doğru katlanma pozisyonu alınacak."]},"beginTime":34,"endTime":104,"href":"/video/preview/16229995558591244335?parent-reqid=1765285047380301-3061376672694239757-balancer-l7leveler-kubr-yp-klg-6-BAL&text=Arivalagan+Yogavelu&t=34&ask_summarization=1"},{"index":2,"title":"Güneşe Selam ve Temel Pozisyonlar","list":{"type":"unordered","items":["Ayaklar omuz genişliğinde açılıp dizler iki yana bükülerek el parmak uçlarına gelinecek.","Güneşe selam pozisyonunda nefes alırken kollar yukarı uzatılıp nefes verirken öne katlanma yapılacak.","Sağ ayağınla geriye büyük adım atılıp sol ayağın dizleri yere gelecek ve göğüs ellerin arasına 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seviyeye katlanma yapılacak.","Çaturanga pozisyonunda nefes alıp yukarı bakan köpek, nefes verip aşağı bakan köpek pozisyonu alınacak.","Dizler büyük ellerin arasına bakılıp yavaşça sıçrayarak yarı yol açıl ve nefes verirken öne katlanma yapılacak."]},"beginTime":246,"endTime":336,"href":"/video/preview/16229995558591244335?parent-reqid=1765285047380301-3061376672694239757-balancer-l7leveler-kubr-yp-klg-6-BAL&text=Arivalagan+Yogavelu&t=246&ask_summarization=1"},{"index":5,"title":"Kalp Atışını Dinleme","list":{"type":"unordered","items":["Gözler kapanıp ellerin ardında kalp atışının hızı ve sesi dinlenecek.","Kontrolün dışında belki düşündüğünden farklı şeyler olabilir, ancak her defasında dikkat nefese getirilip nefes yumuşatmaya çalışılacak.","Gözler açılıp arkada bir sandalye var gibi geriye doğru oturulacak ve utkata sana sandalye pozu alınacak."]},"beginTime":336,"endTime":395,"href":"/video/preview/16229995558591244335?parent-reqid=1765285047380301-3061376672694239757-balancer-l7leveler-kubr-yp-klg-6-BAL&text=Arivalagan+Yogavelu&t=336&ask_summarization=1"},{"index":6,"title":"Uttanasana ve Twist Pozisyonları","list":{"type":"unordered","items":["Uttanasana pozisyonunda sol dirseği sağ dizinin dışına takılıp omurgadan çevrilip sağ taraftan yukarıya bakılacak.","Sağ dirseği sol dizinin dışına takılıp sol omzunun üstünden yukarıya bakılacak ve sağ diz kontrol edilecek.","Uttanasana pozisyonunda nefes alıp yarı yol açıl ve nefes verirken sol ayağınla geriye büyük adım atılarak birinci savaşçı pozisyonu alınacak."]},"beginTime":395,"endTime":556,"href":"/video/preview/16229995558591244335?parent-reqid=1765285047380301-3061376672694239757-balancer-l7leveler-kubr-yp-klg-6-BAL&text=Arivalagan+Yogavelu&t=395&ask_summarization=1"},{"index":7,"title":"İkinci Savaşçı ve Trikonasana","list":{"type":"unordered","items":["İkinci savaşçı pozisyonunda sol ayağına doğru bakılıp sağ diz düzeltilirken sol bacağın içine yerleşilecek.","Kalça yere doğru ağırlaştırılacak ve ayak parmakları yukarıya doğru itilecek.","Trikonasana pozisyonunda sanki arkanda hayali bir duvar var gibi yaslanılacak ve sağ diz mümkün olduğunca uzun tutulacak."]},"beginTime":556,"endTime":693,"href":"/video/preview/16229995558591244335?parent-reqid=1765285047380301-3061376672694239757-balancer-l7leveler-kubr-yp-klg-6-BAL&text=Arivalagan+Yogavelu&t=556&ask_summarization=1"},{"index":8,"title":"Piramit ve Sol Taraf Serisi","list":{"type":"unordered","items":["Piramit pozunda kalçaların eşitliğini bozmadan, sol diz bükmeden nefes verirken öndeki bacağına doğru katlanılacak.","Matın gerisinde sol taraf için aynı seri başlanacak ve dizler bükülüp nefes alınacak.","Sol dirsek sol dizin dışına çevrilip ağırlık transferi sol ayağına doğru yapılacak ve sağ diz sol dizinden ayırmadan topuğunu kalçaya doğru çekecek."]},"beginTime":693,"endTime":924,"href":"/video/preview/16229995558591244335?parent-reqid=1765285047380301-3061376672694239757-balancer-l7leveler-kubr-yp-klg-6-BAL&text=Arivalagan+Yogavelu&t=693&ask_summarization=1"},{"index":9,"title":"Piramit Pozu ve İleri Seviye Teknikler","list":{"type":"unordered","items":["Piramit pozunda sağ ayak parmaklarını karşıya çevirip sağ bacağın üzerine katlanır, pozu derinleştirmek için elleri geriye yürütebilirsiniz.","İleri seviye için sol ayak parmakları takılı, ellerinle yeri itip sağ bacağını yerden kaldırıp karnının gücüyle getirebilirsiniz.","Dizlerinize koyup alnı yerde kalabilir, elleri ilerde veya bedenin iki yanına getirebilirsiniz."]},"beginTime":940,"endTime":1039,"href":"/video/preview/16229995558591244335?parent-reqid=1765285047380301-3061376672694239757-balancer-l7leveler-kubr-yp-klg-6-BAL&text=Arivalagan+Yogavelu&t=940&ask_summarization=1"},{"index":10,"title":"Malasana ve Baksan Pozu","list":{"type":"unordered","items":["Malasana (yogik squat) pozunda elleri matın önüne yerleştirip dizleri koyulur, birinci seviyede bir ayak yerde bir ayak topuğa çekilebilir.","Hazır hissediyorsanız iki topuğu birden kalçana doğru çekebilir ve bir nefes daha alabilirsiniz.","Bir sonraki geçişte baksan pozundan direkt chaturangaya zıplamak mümkündür."]},"beginTime":1039,"endTime":1125,"href":"/video/preview/16229995558591244335?parent-reqid=1765285047380301-3061376672694239757-balancer-l7leveler-kubr-yp-klg-6-BAL&text=Arivalagan+Yogavelu&t=1039&ask_summarization=1"},{"index":11,"title":"Chaturanga Pozu","list":{"type":"unordered","items":["Chaturanga için ayakları geriye, başı ileriye doğru itip yukarı bakan köpek ve aşağı bakan köpek pozlarına geçilir.","Zıplarken yüzünüzü yere çarpma korkunuz varsa mutlaka bir yastık battaniye koymanız önerilir.","Bu poz çok temel ve önemli bir hareket olup, nefes verirken ayaklar geriye ve baş ileriye itilir."]},"beginTime":1125,"endTime":1238,"href":"/video/preview/16229995558591244335?parent-reqid=1765285047380301-3061376672694239757-balancer-l7leveler-kubr-yp-klg-6-BAL&text=Arivalagan+Yogavelu&t=1125&ask_summarization=1"},{"index":12,"title":"Aşağı Bakarak Köpek Pozu ve Diz Açılımı","list":{"type":"unordered","items":["Aşağı bakarak köpek pozu ileride dinlenme pozumuz olacak.","Sağ bacağını yukarıya kaldırıp iki kalça kemiğini üst üste getirip, sağ dizini göğsüne doğru çekebilirsiniz.","Sol dizini de aynı şekilde hareket ettirip, sağ ayağını sağ elin dışında yere koyup sol dizini yere getirebilirsiniz."]},"beginTime":1238,"endTime":1358,"href":"/video/preview/16229995558591244335?parent-reqid=1765285047380301-3061376672694239757-balancer-l7leveler-kubr-yp-klg-6-BAL&text=Arivalagan+Yogavelu&t=1238&ask_summarization=1"},{"index":13,"title":"Sol Bacak Açılımı ve Dolphin Pozu","list":{"type":"unordered","items":["Sol ayağını yukarıya kaldırıp kalçaları üst üste getirip, sol dizini gökyüzüne doğru açabilirsiniz.","Sol dizini burnuna doğru çekip sırtını yuvarlayarak kediyi hatırlayabilirsiniz.","Dolphin pozunda dirsekleri aynı anda yere koyup, ayakları hafifçe öne doğru yürütebilirsiniz."]},"beginTime":1358,"endTime":1580,"href":"/video/preview/16229995558591244335?parent-reqid=1765285047380301-3061376672694239757-balancer-l7leveler-kubr-yp-klg-6-BAL&text=Arivalagan+Yogavelu&t=1358&ask_summarization=1"},{"index":14,"title":"Baş Duruşu","list":{"type":"unordered","items":["Baş duruşu için dirsekleri yere koyup, elleri kenetleyip bir serçe parmağını içeriye alıp takoz görevi görecek şekilde başın üstüne yerleştirirsiniz.","Dizleri yerden kaldırıp dolphin gibi öne yürüyebilirsiniz.","Baş duruşunda zıplayarak girmek doğru bulunmaz, dizleri göğsüne çekip merkez kuvveti aktif hale getirmek veya tek bacakla duvara dönük çıkmak önerilir."]},"beginTime":1580,"endTime":1803,"href":"/video/preview/16229995558591244335?parent-reqid=1765285047380301-3061376672694239757-balancer-l7leveler-kubr-yp-klg-6-BAL&text=Arivalagan+Yogavelu&t=1580&ask_summarization=1"},{"index":15,"title":"Ters Duruşların Faydaları","list":{"type":"unordered","items":["Ters duruşlardan sonra aniden kalkmamaya çalışın, yavaşça kalktığınızda başınız dönebilir veya gözleriniz kararabilir.","Ters duruşlar canlandırıcı ve gençleştirici bir etkiye sahiptir, günlük hayatta belli bir dakikanın üzerinde ters durmanın sayısız faydaları vardır.","Ters duruşun etkilerinden faydalanmak için baş duruşu veya ellerin üzerinde durmak değil, pada uttanasana (iki ayağın matın kısa kenarına paralel öne katlandığında) da kullanılabilir."]},"beginTime":1819,"endTime":1919,"href":"/video/preview/16229995558591244335?parent-reqid=1765285047380301-3061376672694239757-balancer-l7leveler-kubr-yp-klg-6-BAL&text=Arivalagan+Yogavelu&t=1819&ask_summarization=1"},{"index":16,"title":"Dersin Sonu ve Rahatlatma Pozları","list":{"type":"unordered","items":["Dersin sonunda ayak tabanlarını yukarı kaldırıp, ayakların dış kenarlarından yakalayıp iki yana açarak bel, kalça ve merkez bölgeyi rahatlatabilirsiniz.","Sol ayağı sol bacak üstüne atıp, sol ayağı sağ kaval kemiğinin dışına sararak, kalçayı sola alıp dizleri sağa düşürerek kaktüs kol yapabilirsiniz.","Dersin sonunda çok zorlamamak, yumuşak bir şekilde çevrilmek yeterlidir."]},"beginTime":1919,"endTime":2063,"href":"/video/preview/16229995558591244335?parent-reqid=1765285047380301-3061376672694239757-balancer-l7leveler-kubr-yp-klg-6-BAL&text=Arivalagan+Yogavelu&t=1919&ask_summarization=1"},{"index":17,"title":"Şavasana ve Dersin 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Kendine bir iyilik yapıp başladığın bu serüven için ayrıca mutluyum.💙 Birlikte ilerleyeceğiz, güçleneceğiz.","preview":{"posterSrc":"//avatars.mds.yandex.net/get-vthumb/3033403/069db1a73144a10daf2b997d265d0322/564x318_1","videoSrc":"https://video-preview.s3.yandex.net/Jo7hawEAAAA.mp4","videoType":"video/mp4"},"target":"_self","position":"13","reqid":"1765285047380301-3061376672694239757-balancer-l7leveler-kubr-yp-klg-6-BAL","summary":{"isFull":true,"fullTextUrl":"/video/result?ask_summarization=1&numdoc=1&noreask=1&nomisspell=1&parent-reqid=1765285047380301-3061376672694239757-balancer-l7leveler-kubr-yp-klg-6-BAL&text=videoid:8544240237432180520","teaser":[{"list":{"type":"unordered","items":["Bu video, bir yoga eğitmeninin başlangıç seviyesindeki öğrencilere yönelik hazırladığı kapsamlı bir yoga dersidir. Eğitmen, izleyicilere adım adım yoga pozlarını göstererek ve teknik detayları açıklayarak dersi yönetmektedir.","Video, yoga dersinin başlangıcından sonuna kadar olan tüm hareketleri içermektedir. İlk bölümde cat-cow, aşağı bakan köpek, tadasana, suryana maskara, low lounge, plank, kobra ve savaşçı pozları gösterilirken, ikinci bölümde savaşçı pozları, dans eden savaşçı serisi ve çeşitli esneklik pozları anlatılmaktadır. Son bölümde ise dizlerin birbirine doğru gelmesi, sallanma hareketleri, bacak uzatma, twist pozları ve şavasana gibi temel yoga hareketleri yer almaktadır.","Eğitmen, her hareketi detaylı olarak anlatırken nefes teknikleriyle birlikte hareketleri nasıl yapılacağını ve dikkat edilmesi gereken noktaları açıklamaktadır. Video, başlangıç seviyesinin her seviyede önemli olduğunu vurgulamakta ve bu serinin orta-ileri ve çok ileri seviye derslerle devam edeceğini belirtmektedir."]},"endTime":2286,"title":"Başlangıç Seviyesi Yoga Dersi","beginTime":0}],"fullResult":[{"index":0,"title":"Başlangıç Seviye Yoga Dersine Hoş Geldiniz","list":{"type":"unordered","items":["Başlangıç seviye yoga dersine hoş geldiniz mesajı ile ders başlıyor.","İzleyicilere cesaretlerinden dolayı tebrik ediliyor ve bir şeylere başlamak için cesaret gerektiği vurgulanıyor.","İzleyicilere bir tomurcukta kalmak yerine çiçek açma riskini kabul etmeleri tavsiye ediliyor."]},"beginTime":1,"endTime":70,"href":"/video/preview/8544240237432180520?parent-reqid=1765285047380301-3061376672694239757-balancer-l7leveler-kubr-yp-klg-6-BAL&text=Arivalagan+Yogavelu&t=1&ask_summarization=1"},{"index":1,"title":"Dersin Başlangıcı","list":{"type":"unordered","items":["Gözler açılıp eller kalbin ortasında birleştirilerek kendi gücünü ve kararını fark etmek isteniyor.","Zihin kalbe doğru düşürülerek dört ayak pozisyonuna geçiliyor.","Bu başlangıç seviye yoga dersi olduğu için bazı yerler daha hızlı geçilecek."]},"beginTime":70,"endTime":115,"href":"/video/preview/8544240237432180520?parent-reqid=1765285047380301-3061376672694239757-balancer-l7leveler-kubr-yp-klg-6-BAL&text=Arivalagan+Yogavelu&t=70&ask_summarization=1"},{"index":2,"title":"Cat Cow ve Aşağı Bakarak Köpek Pozisyonları","list":{"type":"unordered","items":["Cat cow pozisyonunda nefes alırken baş yukarı, nefes verirken çene göğse ve sırt yuvarlanıyor.","Aşağı bakarak köpek pozisyonunda ayaklar pedal yapılarak göğsün mata doğru erirken kalça gökyüzüne doğru uzatılıyor.","Önemli olan sonuca ulaşmak değil, süreci mümkün olduğunca tamamlamak."]},"beginTime":115,"endTime":292,"href":"/video/preview/8544240237432180520?parent-reqid=1765285047380301-3061376672694239757-balancer-l7leveler-kubr-yp-klg-6-BAL&text=Arivalagan+Yogavelu&t=115&ask_summarization=1"},{"index":3,"title":"Tadasana ve Surya Maskara","list":{"type":"unordered","items":["Eller beline konularak dirsekler gökyüzüne çevrilerek sırt yuvarlanarak yavaşça yükseltiliyor.","Tadasana (dağ pozu) ve Surya Maskara (yarım güneşe selam) hareketleri gösteriliyor.","Surya Maskara'da ayaklar birleştirilerek, bacaklar yukarıya toplanarak, karnı toplanarak ve kalça sıkılarak pozun hakkını vermek isteniyor."]},"beginTime":292,"endTime":337,"href":"/video/preview/8544240237432180520?parent-reqid=1765285047380301-3061376672694239757-balancer-l7leveler-kubr-yp-klg-6-BAL&text=Arivalagan+Yogavelu&t=292&ask_summarization=1"},{"index":4,"title":"Surya Maskara'nın Devamı","list":{"type":"unordered","items":["Nefes alırken kollar başın üstünden gökyüzüne, nefes verirken öne doğru katlanılıyor.","Yarı yol açıldıktan sonra sağ ayağınla geriye büyük bir adım atılarak low lounge pozisyonuna geçiliyor.","Sol diz sol ayak parmaklarını geçmemeli ve kalça mümkün olduğunca mata doğru bastırılmalı."]},"beginTime":337,"endTime":406,"href":"/video/preview/8544240237432180520?parent-reqid=1765285047380301-3061376672694239757-balancer-l7leveler-kubr-yp-klg-6-BAL&text=Arivalagan+Yogavelu&t=337&ask_summarization=1"},{"index":5,"title":"Plank ve Cobra Pozisyonları","list":{"type":"unordered","items":["Sağ diz kaldırılıp sol ayağı sağ ayağın yanına gönderilerek plank pozisyonuna geçiliyor.","Dirsekler geriye bükülerek yüzüstü yere gelerek nefes alırken parmak uçları göğsün iki yanında göğsü sıyırılıyor.","Nefes verirken yavaşça yere gelerek kalça topuklara doğru gönderiliyor."]},"beginTime":406,"endTime":515,"href":"/video/preview/8544240237432180520?parent-reqid=1765285047380301-3061376672694239757-balancer-l7leveler-kubr-yp-klg-6-BAL&text=Arivalagan+Yogavelu&t=406&ask_summarization=1"},{"index":6,"title":"Surya Maskara'nın Sol Kısmı","list":{"type":"unordered","items":["Surya Maskara'nın sağ kısmı tamamlandıktan sonra sol kısmında biraz daha tempolu bir şekilde devam ediliyor.","Sol ayak geriye büyük bir adım atılarak low lounge pozisyonuna geçiliyor.","Diz acıyorsa matın altına havlu konulabilir, ancak zaman içinde alışmak öneriliyor."]},"beginTime":515,"endTime":670,"href":"/video/preview/8544240237432180520?parent-reqid=1765285047380301-3061376672694239757-balancer-l7leveler-kubr-yp-klg-6-BAL&text=Arivalagan+Yogavelu&t=515&ask_summarization=1"},{"index":7,"title":"Dersin Sonu ve Savaşçı Pozisyonları","list":{"type":"unordered","items":["Ders sonunda kalp atışının hızlandığı ve başlarkenki heyecanın hatırlanması isteniyor.","Savaşçı pozisyonlarına geçiş yapılıyor: kollar yukarı kaldırılıp nefes verirken öne katlanıyor.","Sağ ayağı yukarı kaldırılırken iki yöntem gösteriliyor: kalçayı açıp bacağı yukarı itmek veya ayak parmakları yeri gösterecek şekilde düz bir bacakla kaldırmak."]},"beginTime":670,"endTime":791,"href":"/video/preview/8544240237432180520?parent-reqid=1765285047380301-3061376672694239757-balancer-l7leveler-kubr-yp-klg-6-BAL&text=Arivalagan+Yogavelu&t=670&ask_summarization=1"},{"index":8,"title":"Birinci Savaşçı Pozu","list":{"type":"unordered","items":["Birinci savaşçı pozunda kalçayı karşıya doğru tutmak, sağ dizi derinleştirmek ve sol bacağı uzun tutmak önemlidir.","Pozda kollar gökyüzüne kaldırılır, nefes alınır ve nefes verirken eller yere konur.","Sol ayak parmağı takılıp aşağı bakan köpeğe geçilir, sol ayak gökyüzüne kaldırılır ve kalça eşitliği korunur."]},"beginTime":797,"endTime":876,"href":"/video/preview/8544240237432180520?parent-reqid=1765285047380301-3061376672694239757-balancer-l7leveler-kubr-yp-klg-6-BAL&text=Arivalagan+Yogavelu&t=797&ask_summarization=1"},{"index":9,"title":"İkinci Savaşçı Pozu","list":{"type":"unordered","items":["Sol diz göğse çekilirken sırt kabartılır, eller arasına bakılır ve sol ayak sol elin içine konur.","Sağ ayak 45 derecelik açıyla devirilir ve parmak uçlarında yükselinir.","Kollar yukarıya uzatılırken göğüs açık, omuzlar kulaklardan uzak tutulur ve baş hafifçe yukarıya çevrilir."]},"beginTime":876,"endTime":1007,"href":"/video/preview/8544240237432180520?parent-reqid=1765285047380301-3061376672694239757-balancer-l7leveler-kubr-yp-klg-6-BAL&text=Arivalagan+Yogavelu&t=876&ask_summarization=1"},{"index":10,"title":"Pars ve Konağı Pozu","list":{"type":"unordered","items":["Pars ve konağı pozunda sağ el sağ dizin üzerine getirilir ve sol kol başın üstünden uzatılır.","Rahat hissedenler el parmak uçlarına gelebilir veya sağ ayağın içine avuç içine koyabilir.","Alternatif olarak sağ dirsek sağ dizin üzerinde kalabilir."]},"beginTime":1007,"endTime":1049,"href":"/video/preview/8544240237432180520?parent-reqid=1765285047380301-3061376672694239757-balancer-l7leveler-kubr-yp-klg-6-BAL&text=Arivalagan+Yogavelu&t=1007&ask_summarization=1"},{"index":11,"title":"Sol Taraf Pozu","list":{"type":"unordered","items":["Sol tarafta sol ayak sol elin içine yerleştirilir, sağ topuk devirilir ve yükselinir.","Sol diz üzerine gelirken sağ el başın üstünden uzatılır.","Rahat hissedenler elini ayağın içinde yere koyabilir ve tekrar ikinci savaşçıya çıkılır."]},"beginTime":1049,"endTime":1104,"href":"/video/preview/8544240237432180520?parent-reqid=1765285047380301-3061376672694239757-balancer-l7leveler-kubr-yp-klg-6-BAL&text=Arivalagan+Yogavelu&t=1049&ask_summarization=1"},{"index":12,"title":"Çocuk Pozisyonu ve Dikkat","list":{"type":"unordered","items":["Dizler hafifçe aralanır ve alnın başın yere gelir, çocuk pozisyonu tutulur.","Dikkat nefese getirilir, matın dışında gelen düşünceler matın dışında bırakılır.","Dans eden savaşçı serisi, savaşçı bir ve iki ile ters savaşçı arasında geçiş yaparak yapılır."]},"beginTime":1104,"endTime":1171,"href":"/video/preview/8544240237432180520?parent-reqid=1765285047380301-3061376672694239757-balancer-l7leveler-kubr-yp-klg-6-BAL&text=Arivalagan+Yogavelu&t=1104&ask_summarization=1"},{"index":13,"title":"Dans Eden Savaşçı Serisi","list":{"type":"unordered","items":["Sağ diz göğse çekilir, büyük bir adım atılır ve sol ayak çevrilir.","Nefes alırken sağ kol başın üstünden gelir, sol kol sol kaval kemiğine doğru iner.","Nefes verirken el pars ve konağı pozuna alınır ve ikinci savaşçı pozuna geçilir."]},"beginTime":1171,"endTime":1232,"href":"/video/preview/8544240237432180520?parent-reqid=1765285047380301-3061376672694239757-balancer-l7leveler-kubr-yp-klg-6-BAL&text=Arivalagan+Yogavelu&t=1171&ask_summarization=1"},{"index":14,"title":"Serinin Devamı","list":{"type":"unordered","items":["Sol diz göğse çekilir, büyük bir adım atılır ve sağ ayak çevrilir.","Nefes alırken sağ kol başın üstünden gelir, sol kol ileriye doğru uzanır.","Nefes verirken sol dirsek sol dize, sağ el başın üstünden uzanır ve ikinci savaşçı pozuna geçilir."]},"beginTime":1232,"endTime":1285,"href":"/video/preview/8544240237432180520?parent-reqid=1765285047380301-3061376672694239757-balancer-l7leveler-kubr-yp-klg-6-BAL&text=Arivalagan+Yogavelu&t=1232&ask_summarization=1"},{"index":15,"title":"Serinin Son Turu","list":{"type":"unordered","items":["Son turda daha az direktif verilir ve dans ediyormuş gibi hissedilmesi istenir.","Nefesle birlikte pozların içinden yumuşacık geçilir ve ifade yumuşatılır.","Ters savaşçı pozunda sağ kol sol bacağın üstüne getirilebilir."]},"beginTime":1285,"endTime":1381,"href":"/video/preview/8544240237432180520?parent-reqid=1765285047380301-3061376672694239757-balancer-l7leveler-kubr-yp-klg-6-BAL&text=Arivalagan+Yogavelu&t=1285&ask_summarization=1"},{"index":16,"title":"Dersin Sonu ve Omurga Esnetme","list":{"type":"unordered","items":["Ders sonunda göğsünle yere gelinir, eller başın altında yastık yapılır ve yanağın yere konulur.","Başlangıç seviye dersleri diğer derslere göre daha kolay olsa da her seviyenin bilinçli bir şekilde yapıldığında güçlü hissedilir.","Omurga esnetmek için sırt üstü uzanıp ayaklar dizler bükülür, karnına doğru çekilir ve belin üzerinde sağa sola sallanır."]},"beginTime":1381,"endTime":1489,"href":"/video/preview/8544240237432180520?parent-reqid=1765285047380301-3061376672694239757-balancer-l7leveler-kubr-yp-klg-6-BAL&text=Arivalagan+Yogavelu&t=1381&ask_summarization=1"},{"index":17,"title":"Yarım Köprü Pozu","list":{"type":"unordered","items":["Setubadan sonra yarım köprü pozuna geçilir, hizayı bulurken parmak uçları topuklarına değecek şekilde dizler bükülür.","Nefes verirken kalça yuvarlanır, yukarıya doğru kalkmaya başlar ve yukarıda sıkılır.","Omurlar tek tek yuvarlanarak kuyruk sokumun değecekmiş gibi yuvarlanır ve bırakılır."]},"beginTime":1489,"endTime":1576,"href":"/video/preview/8544240237432180520?parent-reqid=1765285047380301-3061376672694239757-balancer-l7leveler-kubr-yp-klg-6-BAL&text=Arivalagan+Yogavelu&t=1489&ask_summarization=1"},{"index":18,"title":"Yoga Pozları ve Teknikler","list":{"type":"unordered","items":["Dizler birbirine yaklaştırılarak restoratif bir dinlenme pozu alınır ve ayaklar arasında biraz daha açılabilir.","Öne giderken kol kuvveti kullanılarak sallanma hareketi yapılır, denge bulunamazsa geriye doğru yuvarlanıp düz omurgayla kalkmaya çalışılır.","Bacaklar ileriye uzatılır, sağ bacak uzun, sol ayak sağ bacağın içinde tutulur ve omurga uzun tutulmaya çalışılır."]},"beginTime":1584,"endTime":1684,"href":"/video/preview/8544240237432180520?parent-reqid=1765285047380301-3061376672694239757-balancer-l7leveler-kubr-yp-klg-6-BAL&text=Arivalagan+Yogavelu&t=1584&ask_summarization=1"},{"index":19,"title":"Esneklik ve Pozun İçinde Kalma","list":{"type":"unordered","items":["Nefes verirken sanki sönen bir balon gibi sağ bacağın üzerine doğru katlanma hayali kurulur ve pozun içinde kalmak önemlidir.","Pozun içinde kalmak için zaman tanınmalı, sıkışan yerlere nefes üflenmeli ve yavaşça yükselmek gerekir.","Nefes alırken açılır, nefes verirken pozun içine girilir ve bakışlar sol arkaya doğru bakmalıdır."]},"beginTime":1684,"endTime":1804,"href":"/video/preview/8544240237432180520?parent-reqid=1765285047380301-3061376672694239757-balancer-l7leveler-kubr-yp-klg-6-BAL&text=Arivalagan+Yogavelu&t=1684&ask_summarization=1"},{"index":20,"title":"Diğer Pozlar ve Teknikler","list":{"type":"unordered","items":["Sol bacak uzatılır, sağ ayak sol bacağın içinde hizalanır ve kalça kemikleri üzerinde yükselmek önemlidir.","Etler kenara çevrilip kemikler hissedilir, kollar yukarı uzatılır ve nefes verirken sanki çene ayak baş parmağına değecekmiş gibi öne katlanma yapılır.","Sessiz kaldığında zihin başka şeyler düşünmeye başlayabilir, özellikle başlangıç seviyelerinde zihni sürekli mata getirmek önemlidir."]},"beginTime":1804,"endTime":1903,"href":"/video/preview/8544240237432180520?parent-reqid=1765285047380301-3061376672694239757-balancer-l7leveler-kubr-yp-klg-6-BAL&text=Arivalagan+Yogavelu&t=1804&ask_summarization=1"},{"index":21,"title":"Son Pozlar ve Dersin Sonu","list":{"type":"unordered","items":["Sağ ayağın tabanı yere konulur, sağ el matın gerisinde yere gelir ve sol el yukarı kaldırılır.","Nefes verirken sağ omzundan geriye bakmaya başlanır ve omurga çamaşır sıkar gibi sıkılır.","Dizler iki yana ağırlaşır, uzun bir duruş bulunur ve ayaklar matın iki yanında, kollar bedenin iki yanında şavasana için 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bilmeyenler için yoga giriş dersine hoş geldiniz! 💙 Bu sadece başlangıçtı. Birlikte ilerleyeceğiz, güçleneceğiz. İleriki haftalarda sırasıyla başlangıç, orta, iyi ve ileri seviye videolar...","preview":{"posterSrc":"//avatars.mds.yandex.net/get-vthumb/1028575/a8a43f14a2e7c14f047135b5c4ca10ef/564x318_1","videoSrc":"https://video-preview.s3.yandex.net/wcYjZQEAAAA.mp4","videoType":"video/mp4"},"target":"_self","position":"15","reqid":"1765285047380301-3061376672694239757-balancer-l7leveler-kubr-yp-klg-6-BAL","summary":{"fullTextUrl":"/int_search_summary?data=http%3A%2F%2Fwww.youtube.com%2Fwatch%3Fv%3DITKNKeSvfDI","linkTemplate":"/video/preview/5733208379689422932?parent-reqid=1765285047380301-3061376672694239757-balancer-l7leveler-kubr-yp-klg-6-BAL&text=Arivalagan+Yogavelu&t=%%timestamp%%&ask_summarization=1"},"isAdultDoc":false,"relatedParams":{"text":"Hiç Bilmeyenler İçin Yoga Elvin ile Yogaya Başlangıç","related_orig_text":"Arivalagan Yogavelu","related_porno":false,"related_less_3m_off":true,"client":"d2d","no_cnt":1,"related_src":"serp","related":"{\"porno\":false,\"vfp\":1,\"orig_text\":\"Arivalagan Yogavelu\",\"url\":\"http:\\/\\/www.youtube.com\\/watch?v=ITKNKeSvfDI\",\"src\":\"serp\",\"rvb\":\"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-wAB_wDxA_UCAgP_AegGBv77__8A8-4A_fcC_wAB7_QJAQAAAOwFCPz4AAAAAfYBBfX9AQAX9O8AAQAAAAn2BPn-AAAA7vMHCwABAAD-EAP6Av8AAA_-AQgAAAAABhQGAv4AAAAH-_sGAAAAABD_Aw8AAAAAIAAt7d_OOzgTQAlITlACKoQCEAAa8AFy7BX-DA7aBMnsHQD8BQgBGvD9ACXNBACB_dMA3wMSARb_8QD4CsL_M-v4ABcN_P_Y7dr_tjYKAFP4If8WDAIAu9IFAP4NCgAaCOwB6_8F__3b9QCk9h7-zuEeAE_y8f4g8wT9zfgUAdoM-gIEAv0EMwDbAvrWEwTiFOgESxkOAArv1QDNAPb6zBnc--H8_fv4vxkB-PkIA-4bKP341PH_GwjvAOLtCASrBeoC6en2Bg74EPXXEQoQBDgW__zr3v0WSvUF4fXi-wYhAQwxGPn8CNsNCBvQ-BLy_wH9F_8RCBX9GffhFQrzAS0EA_ih-AsgAC18Ag87OBNACUhhUAIqcxAAGmAiBwBSEvXhyv3h4gMdABjM1NT34-b-ABIlAOvz__H9B9_dFO4APRT5DsIAAAAYC-j8MgAJTyDz_SDd7gnPv-b413_x-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-AAA8vgAAGT8AAGU_AAC2PgAAab8AAHy-AABwPQAAWz8AAMo-AAA8PgAAiL0AAOo-AABUvgAAOT8AAGy-AADyPgAAPz8AAH8_AABZPwAA0j4AAEQ-AACePgAAvj4AAOi9AACGvgAAvr4AADQ-AAAcPgAAtj4AAP4-AAB8PgAAiD0AAIg9AACgvAAAlr4AACu_AAAwvQAArj4AAFA9AAD4PQAAzj4AAL4-AABAvAAAgr4AAJ6-AAAFvwAAU78AACS-AADIvQAAgj4AAO4-AABkvgAA-D0AAFs_AACuvgAAQDwAABQ-AACqvgAAiD0AAIK-AAAQvSAAOBNACUh8UAEqjwIQARqAAgAAEL0AAKq-AACgvAAAc78AAOg9AABMPgAAuL0AAII-AACGvgAAoDwAAIC7AACoPQAAqD0AAKK-AAAMPgAAML0AAMi9AABDPwAAZL4AAAw-AACmvgAAXD4AAI4-AACavgAAuL0AAEQ-AACmvgAAEL0AAOC8AADovQAAiD0AAKA8AACgvAAAzr4AAJ4-AACoPQAAfD4AADQ-AABcvgAA4LwAAJ4-AACWvgAA7r4AACw-AADCvgAAbL4AAH-_AAD4vQAALL4AAJY-AAAUPgAAcL0AADw-AABUPgAAhj4AAOi9AADgPAAA2L0AAEC8AADSvgAAHD4AALI-AADoPQAAJL4gADgTQAlIfFABMAk4AUoAYABoAA,,\"}","related_url":"http://www.youtube.com/watch?v=ITKNKeSvfDI","parent-reqid":"1765285047380301-3061376672694239757-balancer-l7leveler-kubr-yp-klg-6-BAL","related_vfp":1,"relatedVideo":"yes"},"cwidth":1920,"cheight":1080,"cratio":1.77777,"dups":["5733208379689422932"],"episode":0,"season":0,"isEmbedOnly":false,"greenHost":"YouTube","hasTranslation":true,"contentTypeId":null,"censored":false},"7253165436035446463":{"videoId":"7253165436035446463","docid":"12-1-5-ZB1EEE53F0BEAE7AD","description":"A small thing you do each day, makes the positive changes stay. New yoga class recorded and released - every day. 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