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Bugün bu omuz ve sırt ağrıları için yoga egzersizleri yapıyoruz.","preview":{"posterSrc":"//avatars.mds.yandex.net/get-vthumb/2904021/09653a3bfabc235e2e0b4d46fab74e73/564x318_1","videoSrc":"https://video-preview.s3.yandex.net/Sj5CUwEAAAA.mp4","videoType":"video/mp4"},"target":"_self","position":"9","reqid":"1765355659913535-2816878935812338502-balancer-l7leveler-kubr-yp-vla-207-BAL","summary":{"isFull":true,"fullTextUrl":"/video/result?ask_summarization=1&numdoc=1&noreask=1&nomisspell=1&parent-reqid=1765355659913535-2816878935812338502-balancer-l7leveler-kubr-yp-vla-207-BAL&text=videoid:3544563783117369958","teaser":[{"list":{"type":"unordered","items":["Bu video, bir yoga eğitmeni tarafından sunulan omuz ve sırt ağrıları için özel bir yoga pratikidir. Eğitmen, günlük hayatta sürekli oturmak ve duygusal yüklerin omuz ve sırt ağrılarına neden olduğunu belirterek pratikin önemini vurgulamaktadır.","Video, sekiz farklı hareketle omuz ve sırt ağrılarını rahatlatmayı amaçlamaktadır. Pratik, rahat bir oturuş pozisyonundan başlayıp, omuzların iki yana açılması, kürek kemiklerinin sıkıştırılması, omuzların geriye ve öne çevrilmesi gibi hareketleri içermektedir. Ayrıca dört ayak pozisyonu, eriyen kalp (melting heart) ve çocuk pozu gibi dinlenme pozisyonları da bulunmaktadır. Pratik, bedenin bize ne anlattığını anlamamıza yardımcı olacak şekilde hazırlanmıştır."]},"endTime":764,"title":"Omuz ve Sırt Ağrısı İçin Yoga Pratikleri","beginTime":0}],"fullResult":[{"index":0,"title":"Omuz ve Sırt Ağrısı Pratiği","list":{"type":"unordered","items":["Pratik, sürekli oturmak, telefona/bilgisayara bakarken omuzların içeriye kapanması ve duygusal yükler nedeniyle yaşanan omuz ve sırt ağrılarını hedef alıyor.","Pratikte sadece sekiz hareketle omuz ve sırt ağrıları rahatlatılacak.","Pratik başlamadan önce derin bir nefes alıp vermek ve rahat bir oturuşa gelmek gerekiyor."]},"beginTime":0,"endTime":47,"href":"/video/preview/3544563783117369958?parent-reqid=1765355659913535-2816878935812338502-balancer-l7leveler-kubr-yp-vla-207-BAL&text=Nghi%C3%AAn+Tr%E1%BA%A7n+Yoga&t=0&ask_summarization=1"},{"index":1,"title":"İlk Omuz Hareketi","list":{"type":"unordered","items":["Ellerin parmak uçlarını birleştirip omuzların üzerine koyup, nefes alırken omuzları iki yana açmak ve nefes 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doğru çekiyormuş gibi omuzları kulakları sıkıştıracak şekilde uzatmak gerekiyor.","Nefes verirken omuzları indirmek ve kaburgaları tamamen gökyüzüne doğru açmak gerekiyor.","Bağdaş pozisyonunda aynı bacak öndeyse yorulmuş olabilir, dizleri toplayıp diğer bacağını öne koyabilirsiniz."]},"beginTime":241,"endTime":299,"href":"/video/preview/3544563783117369958?parent-reqid=1765355659913535-2816878935812338502-balancer-l7leveler-kubr-yp-vla-207-BAL&text=Nghi%C3%AAn+Tr%E1%BA%A7n+Yoga&t=241&ask_summarization=1"},{"index":5,"title":"Omuz ve Kol Hareketi","list":{"type":"unordered","items":["Elleri başın üstünde, avuç içleri yukarıda nefes alıp, nefes verirken dirseklerinden geriye doğru bükerek elleri başın arkasına getirmek gerekiyor.","Nefes alırken elleri gökyüzüne uzatıp, nefes verirken elleri sırtına doğru indirmek gerekiyor.","Nefes alırken elleri yukarıya uzatıp, nefes verirken sola doğru açılıp omurga arkaya doğru çevirmek 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Bugün boyun ağrıları için...","preview":{"posterSrc":"//avatars.mds.yandex.net/get-vthumb/3886377/656dc69dd5985d584693726e8663285a/564x318_1","videoSrc":"https://video-preview.s3.yandex.net/uePlCQEAAAA.mp4","videoType":"video/mp4"},"target":"_self","position":"10","reqid":"1765355659913535-2816878935812338502-balancer-l7leveler-kubr-yp-vla-207-BAL","summary":{"isFull":true,"fullTextUrl":"/video/result?ask_summarization=1&numdoc=1&noreask=1&nomisspell=1&parent-reqid=1765355659913535-2816878935812338502-balancer-l7leveler-kubr-yp-vla-207-BAL&text=videoid:12485724892863111827","teaser":[{"list":{"type":"unordered","items":["Bu video, bir yoga eğitmeni tarafından sunulan boyun ağrısı için özel bir yoga pratikidir. Eğitmen, boyun, omuz ve sırt ağrılarına yönelik fiziksel ve mental rahatlama teknikleri göstermektedir.","Video, boyun ağrısının stres, sürekli ekrana bakma ve affedememe gibi duygusal faktörlerle ilişkisini açıklayarak başlıyor. Ardından adım adım çeşitli boyun hareketleri gösteriliyor: çene itme, başını sallama, omuz hareketleri, diz devirme ve dairesel boyun hareketleri. Bu pratikler günlük hayatta her yerde uygulanabilir ve özel ekipman veya zaman gerektirmeden boynu rahatlatabilir. Video, bedenin sesini dinlemek ve yoga pratiklerinin bu konudaki faydalarından bahsederek sonlanıyor."]},"endTime":603,"title":"Boyun Ağrısı İçin Yoga Pratikleri","beginTime":0}],"fullResult":[{"index":0,"title":"Boyun Ağrısı ve Pratik Hedefi","list":{"type":"unordered","items":["Pratik, boyun, omuz ve sırt ağrılarını hedef alıyor.","Boyunda yaşanan ağrıların sebepleri arasında hayatın temposu, stres, sürekli ekrana bakmak ve duygusal olarak affedememek bulunuyor.","Pratik hem fiziksel olarak boynu rahatlatırken hem de affedememe duygularına odaklanmayı amaçlıyor."]},"beginTime":1,"endTime":46,"href":"/video/preview/12485724892863111827?parent-reqid=1765355659913535-2816878935812338502-balancer-l7leveler-kubr-yp-vla-207-BAL&text=Nghi%C3%AAn+Tr%E1%BA%A7n+Yoga&t=1&ask_summarization=1"},{"index":1,"title":"İlk Boyun Hareketleri","list":{"type":"unordered","items":["Elleri kenetleyerek çeneyi geriye doğru itme hareketi yapılıyor.","Nefes alırken çene geriye itilir, nefes verirken çene aşağı gelirken dirsekler yukarı kaldırılıyor.","Basit baş sallama ve çevirme hareketleri günlük hayatta da yapılabilir."]},"beginTime":46,"endTime":144,"href":"/video/preview/12485724892863111827?parent-reqid=1765355659913535-2816878935812338502-balancer-l7leveler-kubr-yp-vla-207-BAL&text=Nghi%C3%AAn+Tr%E1%BA%A7n+Yoga&t=46&ask_summarization=1"},{"index":2,"title":"Omuz ve Boyun Uzatma","list":{"type":"unordered","items":["Elleri belin arkasında kenetleyerek omuz başlarını geriye çevirip, başı ellerin olduğu yöne düşürerek boynun uzaması sağlanıyor.","Her iki tarafta da bu hareket tekrarlanıyor.","Elleri yere açarak başı sola düşürürken sağ eli kaldırarak sağ tarafta gerilme hissi artırılıyor."]},"beginTime":144,"endTime":279,"href":"/video/preview/12485724892863111827?parent-reqid=1765355659913535-2816878935812338502-balancer-l7leveler-kubr-yp-vla-207-BAL&text=Nghi%C3%AAn+Tr%E1%BA%A7n+Yoga&t=144&ask_summarization=1"},{"index":3,"title":"Göğüs Açma ve Çene İndirme","list":{"type":"unordered","items":["Omuzları çevirirken göğsü açıp yukarıya bakarak nefes verirken sadece çeneyi aşağı indirme hareketi yapılıyor.","Bu pozisyonda boynun arkasındaki esneme hissediliyor.","Dik oturuşta omurgayı nötr pozisyonda tutmak önemli."]},"beginTime":279,"endTime":349,"href":"/video/preview/12485724892863111827?parent-reqid=1765355659913535-2816878935812338502-balancer-l7leveler-kubr-yp-vla-207-BAL&text=Nghi%C3%AAn+Tr%E1%BA%A7n+Yoga&t=279&ask_summarization=1"},{"index":4,"title":"Diz ve Boyun Hareketleri","list":{"type":"unordered","items":["Dizleri sağa sola devirerek hareket ettirme hareketi yapılıyor.","Dizlerin devrilmesiyle birlikte boynu tam tersi yöne bırakarak çevrme hareketi yapılıyor.","Boynuna daireler çizerek dairesel hareketlerle boyun çevrme 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endişelerini, gelecek planlarını bir kenara bırak ve bugün bedenine ve nefesine yoğunlaş. 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":"14","reqid":"1765355659913535-2816878935812338502-balancer-l7leveler-kubr-yp-vla-207-BAL","summary":{"isFull":true,"fullTextUrl":"/video/result?ask_summarization=1&numdoc=1&noreask=1&nomisspell=1&parent-reqid=1765355659913535-2816878935812338502-balancer-l7leveler-kubr-yp-vla-207-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=1765355659913535-2816878935812338502-balancer-l7leveler-kubr-yp-vla-207-BAL&text=Nghi%C3%AAn+Tr%E1%BA%A7n+Yoga&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=1765355659913535-2816878935812338502-balancer-l7leveler-kubr-yp-vla-207-BAL&text=Nghi%C3%AAn+Tr%E1%BA%A7n+Yoga&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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topuğunu kalçaya doğru çekecek."]},"beginTime":693,"endTime":924,"href":"/video/preview/16229995558591244335?parent-reqid=1765355659913535-2816878935812338502-balancer-l7leveler-kubr-yp-vla-207-BAL&text=Nghi%C3%AAn+Tr%E1%BA%A7n+Yoga&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=1765355659913535-2816878935812338502-balancer-l7leveler-kubr-yp-vla-207-BAL&text=Nghi%C3%AAn+Tr%E1%BA%A7n+Yoga&t=940&ask_summarization=1"},{"index":10,"title":"Malasana ve Baksan 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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=1765355659913535-2816878935812338502-balancer-l7leveler-kubr-yp-vla-207-BAL&text=Nghi%C3%AAn+Tr%E1%BA%A7n+Yoga&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 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