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derslerine devam ediyoruz. Eğer ders hızlı veya zor gelirse daha önceden kanala yüklediğim "Vinyasaasa giriş" ve vinyasa sonsuz döngü" dersleri düzenli yaptıktan sonra bu derse...","preview":{"posterSrc":"//avatars.mds.yandex.net/get-vthumb/219053/4fb7f279f3ca7a7884c61dca62e0b76d/564x318_1","videoSrc":"https://video-preview.s3.yandex.net/4CR0cgEAAAA.mp4","videoType":"video/mp4"},"target":"_self","position":"6","reqid":"1765294138548081-6827574070503437988-balancer-l7leveler-kubr-yp-sas-156-BAL","summary":{"isFull":true,"fullTextUrl":"/video/result?ask_summarization=1&numdoc=1&noreask=1&nomisspell=1&parent-reqid=1765294138548081-6827574070503437988-balancer-l7leveler-kubr-yp-sas-156-BAL&text=videoid:18347153101555280699","teaser":[{"list":{"type":"unordered","items":["Bu video, Onur Çiftçi tarafından sunulan detaylı bir yoga dersidir. Eğitmen, Arda Hanım adlı bir kişiye yönelik vinniasa akışı yoga tekniğini öğretmektedir.","Videoda vinniasa akışı üç farklı parçada anlatılmaktadır: önce yavaş bir şekilde pozların isimleri ve nasıl girileceği, ardından nefesle birlikte pozlar gösterilmekte ve son olarak sadece nefes al-ver ve poz isimlerini söyleyerek akışı hızlandırarak tam bir vinniasa akışına doğru ders devam etmektedir. Ders Tadasana pozuyla başlayıp, chaturanga, uttanasana, piramit pozu, skandal sanaya, padottan hastaya, garid sanaya, par vana sanaya, side plank gibi temel yoga pozlarını içermektedir.","Eğitmen, her pozun doğru formunu, nefes tekniklerini ve omurga aktifliğini vurgulamakta, dersin sonunda esneklik pozları ile tamamlanmaktadır. Ayrıca, nefes ve hareketin bütünlüğünü yakaladığımızda ve konsantre olduğumuzda dersin meditatif bir hale geldiğini belirtmektedir."]},"endTime":2166,"title":"Vinniasa Akışı Yoga Dersi","beginTime":0}],"fullResult":[{"index":0,"title":"Vinniasa Akışına Giriş","list":{"type":"unordered","items":["Onur Çiftçi, vinniasa akışına devam edeceğini belirtiyor.","Akış üç farklı parçada yapılacak: önce yavaş, sonra hızlı ve son olarak tüm parçalar birleştirilerek.","İlk olarak pozların isimleri ve nefesle birlikte nasıl girileceği anlatılacak, sonra sadece nefes alıp vererek akış hızlandırılacak."]},"beginTime":4,"endTime":41,"href":"/video/preview/18347153101555280699?parent-reqid=1765294138548081-6827574070503437988-balancer-l7leveler-kubr-yp-sas-156-BAL&text=Vinyasa+Delariva+-+Topic&t=4&ask_summarization=1"},{"index":1,"title":"Dersin Başlangıcı","list":{"type":"unordered","items":["İzleyicilerden matını serip matın önünde buluşmaları isteniyor.","Ayaklar kalça genişliğinde açık veya bitişik 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oturuluyor."]},"beginTime":232,"endTime":257,"href":"/video/preview/18347153101555280699?parent-reqid=1765294138548081-6827574070503437988-balancer-l7leveler-kubr-yp-sas-156-BAL&text=Vinyasa+Delariva+-+Topic&t=232&ask_summarization=1"},{"index":5,"title":"Yüksek Hamle ve Piramit Pozu","list":{"type":"unordered","items":["Nefes verirken yükselip sol bacağın üstüne denge alınıyor ve sağ dizi karnına doğru çekiliyor.","Yüksek hamle için yükselirken yukarıya doğru ellerle kalça aşağıya doğru indiriliyor.","Piramit pozuna geçildikten sonra arkadaki topuk devrilerek skandal sanaya (tek bacaklı duruş) geçiliyor."]},"beginTime":257,"endTime":296,"href":"/video/preview/18347153101555280699?parent-reqid=1765294138548081-6827574070503437988-balancer-l7leveler-kubr-yp-sas-156-BAL&text=Vinyasa+Delariva+-+Topic&t=257&ask_summarization=1"},{"index":6,"title":"Skandal Sanaya ve Çaturanga","list":{"type":"unordered","items":["Sağ topuğun üstüne oturulup kalça yere bırakılıp sağ dizi içeriye 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Skandal Sanaya","list":{"type":"unordered","items":["Piramit pozunda sol topuğu hala yere doğru ittiriliyor.","Nefes alırken tekrar yüksek hamle için öndeki dizi bükülerek yükseltiliyor.","Sol topuğu devrilerek skandal sanaya geçiliyor ve sol diz yere bırakılıyor."]},"beginTime":426,"endTime":464,"href":"/video/preview/18347153101555280699?parent-reqid=1765294138548081-6827574070503437988-balancer-l7leveler-kubr-yp-sas-156-BAL&text=Vinyasa+Delariva+-+Topic&t=426&ask_summarization=1"},{"index":9,"title":"Çanuş Şahsına ve Ardahanuman Pozu","list":{"type":"unordered","items":["Skandal sanaya'dan çanuş şahsına (tek bacaklı duruş) geçiliyor.","Nefes alırken yükselip sol ayak tabanı yere doğru getiriliyor.","Ardahanuman pozuna geçildiğinde kalça yere doğru ittiriliyor ve üç nefes 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kaldırılıyor.","Sol taraftaki açılmayı hissederek eller sol taraftan matın içine doğru getiriliyor.","Padottan hastaya (tek bacaklı duruş) geçildiğinde eller yere geliyor ve baş yere uzatılıyor."]},"beginTime":643,"endTime":683,"href":"/video/preview/18347153101555280699?parent-reqid=1765294138548081-6827574070503437988-balancer-l7leveler-kubr-yp-sas-156-BAL&text=Vinyasa+Delariva+-+Topic&t=643&ask_summarization=1"},{"index":12,"title":"Garid Sanaya ve Par Vana Sanaya","list":{"type":"unordered","items":["Nefes alırken yükselip sol tarafa doğru adım atılarak sandalyeye yerleşiliyor.","Sağ bacak yukarıda olduğu için sol kol yukarıda tutularak dirsekler yukarı kaldırılıyor.","Garid sanaya'dan par vana sanaya (tek bacaklı duruş) geçildiğinde sol el yere geliyor ve sağ kol yukarı kaldırılıyor."]},"beginTime":683,"endTime":759,"href":"/video/preview/18347153101555280699?parent-reqid=1765294138548081-6827574070503437988-balancer-l7leveler-kubr-yp-sas-156-BAL&text=Vinyasa+Delariva+-+Topic&t=683&ask_summarization=1"},{"index":13,"title":"Side Planck ve Çam Atkarası","list":{"type":"unordered","items":["Sol ayağın topuğu yana doğru devrilerek side planck pozisyonuna geçiliyor.","Sağ diz tavana doğru gösterilerek nefes alırken sağ ayağı geriye düşürülüyor.","Çam atkarasına geçildiğinde sol bacak sağ diz bükülü, sağ el geriye konularak sağ taraftan geriye dönülüyor."]},"beginTime":759,"endTime":784,"href":"/video/preview/18347153101555280699?parent-reqid=1765294138548081-6827574070503437988-balancer-l7leveler-kubr-yp-sas-156-BAL&text=Vinyasa+Delariva+-+Topic&t=759&ask_summarization=1"},{"index":14,"title":"Akış Öğrenimi ve Sumo Pozu","list":{"type":"unordered","items":["İlk amacın hem akışı öğrenmek hem de bedeni rahatlatmak olduğu belirtiliyor.","Sol taraftan dönüp sağ bacak yukarıda tutularak matın dışına adım atılarak sumo pozuna geçiliyor.","Sumo pozunda kalça geriye çıkartılıyor, dizler önde değil, omurga yere paralel tutuluyor."]},"beginTime":784,"endTime":834,"href":"/video/preview/18347153101555280699?parent-reqid=1765294138548081-6827574070503437988-balancer-l7leveler-kubr-yp-sas-156-BAL&text=Vinyasa+Delariva+-+Topic&t=784&ask_summarization=1"},{"index":15,"title":"Chaturanga ve Garid Sanaya","list":{"type":"unordered","items":["Sumo pozundan chaturanga (tek bacaklı duruş) yapılıyor.","Sol bacak yukarıda tutularak sol ayağı sağ bacağın üzerine dolanıyor.","Garid sanaya'dan par vana sanaya geçildiğinde kalça aşağıda tutularak dirsekler bükülüyor."]},"beginTime":834,"endTime":914,"href":"/video/preview/18347153101555280699?parent-reqid=1765294138548081-6827574070503437988-balancer-l7leveler-kubr-yp-sas-156-BAL&text=Vinyasa+Delariva+-+Topic&t=834&ask_summarization=1"},{"index":16,"title":"Side Planck ve Çam Atkarası","list":{"type":"unordered","items":["Side plank pozisyonundan sol adım geriye atılarak çam atkarası'na geçiliyor.","Kalça yere bırakılıp sol topuk kalçaya yakın duruyor.","Sol diz bükülü geriye dönülerek sol omuzdan gövdenin dışından geriye twist yapılıyor."]},"beginTime":914,"endTime":955,"href":"/video/preview/18347153101555280699?parent-reqid=1765294138548081-6827574070503437988-balancer-l7leveler-kubr-yp-sas-156-BAL&text=Vinyasa+Delariva+-+Topic&t=914&ask_summarization=1"},{"index":17,"title":"Tek Bacaklı Duruş ve Bak Sanaya","list":{"type":"unordered","items":["Sağ el yere arkaya konularak matın önüne doğru twist'e giriliyor.","Sol adım yukarıya gönderilerek tek bacaklı duruş yapılıyor.","Sol adım matın dışına konularak sumo pozuna geçiliyor ve bak sanaya'ya giriliyor."]},"beginTime":955,"endTime":1006,"href":"/video/preview/18347153101555280699?parent-reqid=1765294138548081-6827574070503437988-balancer-l7leveler-kubr-yp-sas-156-BAL&text=Vinyasa+Delariva+-+Topic&t=955&ask_summarization=1"},{"index":18,"title":"Akış Birleştirme ve Çocuk Pozu","list":{"type":"unordered","items":["Üç akış birleştirilmeden önce nefes rahatlatılıyor.","Çocuk pozunda dizler iki yana açılarak göğüs kafesine alan bırakılıyor ve kalça rahatlatılıyor.","Aşağı bakan köpeğe doğru geçiliyor."]},"beginTime":1006,"endTime":1037,"href":"/video/preview/18347153101555280699?parent-reqid=1765294138548081-6827574070503437988-balancer-l7leveler-kubr-yp-sas-156-BAL&text=Vinyasa+Delariva+-+Topic&t=1006&ask_summarization=1"},{"index":19,"title":"Yoga Hareketleri","list":{"type":"unordered","items":["Padan Gustasan hazırlık pozisyonunda eller aşağı, diz yukarı nefes alınır.","Hamle sırasında bacak arkada, kollar yukarıda nefes verilir ve piramite doğru kapandığınız pozisyon alınır.","Skandal Sanaya doğru otururken nefes alırken dizi içeri doğru konur, nefes verirken eller ileriye doğru gider ve göğüs kafesi kapanır."]},"beginTime":1044,"endTime":1091,"href":"/video/preview/18347153101555280699?parent-reqid=1765294138548081-6827574070503437988-balancer-l7leveler-kubr-yp-sas-156-BAL&text=Vinyasa+Delariva+-+Topic&t=1044&ask_summarization=1"},{"index":20,"title":"Farklı Pozisyonlar ve Hamleler","list":{"type":"unordered","items":["Bacaklar açık nefes verilirken, nefes alırken bacaklar öne doğru gelir ve sandalyeye doğru yerleşilir.","Sol dizi çekilerek sağ bacak düzelir, sol bacak geride yüksek hamle yapılır ve nefes verilirken piramit pozisyonu alınır.","Sol topuğa doğru oturulurken nefes alınır, sol dizi düşürülerek kollar yukarıya doğru gider ve nefes verilirken can aşağı sana pozisyonuna dönülür."]},"beginTime":1091,"endTime":1196,"href":"/video/preview/18347153101555280699?parent-reqid=1765294138548081-6827574070503437988-balancer-l7leveler-kubr-yp-sas-156-BAL&text=Vinyasa+Delariva+-+Topic&t=1091&ask_summarization=1"},{"index":21,"title":"Üçüncü Akışa Geçiş","list":{"type":"unordered","items":["Üçüncü akışa bağlanırken, kendini öne doğru iterek padangusta sana hazırlığına doğru yükselirsiniz.","Eller aşağıda, kürek kemikleri kuvvetli nefes alırken garda sanaya doğru dolunur, sol bacak üste, sağ kol üste pozisyon alınır.","Nefes verirken yavaşça aşağıya doğru kapandığınız pozisyonda kolları yukarıya doğru kaldırırsınız."]},"beginTime":1196,"endTime":1225,"href":"/video/preview/18347153101555280699?parent-reqid=1765294138548081-6827574070503437988-balancer-l7leveler-kubr-yp-sas-156-BAL&text=Vinyasa+Delariva+-+Topic&t=1196&ask_summarization=1"},{"index":22,"title":"Parşağısanaya ve Side Plank","list":{"type":"unordered","items":["Nefes verirken Godz için adımınızı atabildiğiniz kadar geriye doğru atar, dirsekleri çeker ve yavaşça parşağısanaya doğru elinizi yere doğru koyarsınız.","Nefes alırken sol kol yerde parvizra parsa pozisyonuna gelirsiniz.","Side plank pozisyonunda nefes verirken kalçayı yere doğru koyarsınız ve hemen girdiğiniz twist'te nefes hemen eller döner, sol bacak yukarda ellerin arasına doğru iki adım attıktan sonra smo'ya doğru yerleşirsiniz."]},"beginTime":1225,"endTime":1278,"href":"/video/preview/18347153101555280699?parent-reqid=1765294138548081-6827574070503437988-balancer-l7leveler-kubr-yp-sas-156-BAL&text=Vinyasa+Delariva+-+Topic&t=1225&ask_summarization=1"},{"index":23,"title":"Çıtranga ve Sandalye Pozisyonu","list":{"type":"unordered","items":["Eller yere doğru gelir, kendinizi hemen iterek çıtranga pozisyonuna gelirsiniz.","Nefes yukarı bakan, ver nefes aşağı bakan ellerinizin arasına doğru bakarsınız.","Sıçradığınızda sandalye pozisyonuna gelirsiniz ve nefes verirken sağ des karında a pozisyonuna dönersiniz."]},"beginTime":1278,"endTime":1309,"href":"/video/preview/18347153101555280699?parent-reqid=1765294138548081-6827574070503437988-balancer-l7leveler-kubr-yp-sas-156-BAL&text=Vinyasa+Delariva+-+Topic&t=1278&ask_summarization=1"},{"index":24,"title":"Padan Gustasan ve Godz Hareketleri","list":{"type":"unordered","items":["Nefes sana sağ bacağı doladığınızda, sol kolu doladığınızda nefes verirken bacaklar hala garda sanaa'da öne doğru kapandığınız pozisyonda nefes alınır.","Padan gusta sana hazırlık pozisyonunda nefes verirken Godz için dirsekler bükülü, dizler bükülü pozisyon alınır.","Parçaağı sana kalçayı aşağıya doğru indirir ve nefes verirken para top pozisyonuna gelirsiniz."]},"beginTime":1309,"endTime":1342,"href":"/video/preview/18347153101555280699?parent-reqid=1765294138548081-6827574070503437988-balancer-l7leveler-kubr-yp-sas-156-BAL&text=Vinyasa+Delariva+-+Topic&t=1309&ask_summarization=1"},{"index":25,"title":"Side Plank ve Twist Hareketleri","list":{"type":"unordered","items":["Side plank sağ yukarda nefes verirken kalçayı yere doğru koyarsınız ve sağ taraftan döndüğünüzde twist'e doğru girersiniz.","Sol taraftan elinizi ileriye doğru koyduğunuzda sağ bacak yukarıda, aşağı bakan köpek pozisyonuna gelirsiniz.","Sağ adımı ileriye doğru attığınızda sumo pozisyonuna gelirsiniz ve elleri koyduğunuzda gel bak sana ya doğru pozisyonuna gelirsiniz."]},"beginTime":1342,"endTime":1405,"href":"/video/preview/18347153101555280699?parent-reqid=1765294138548081-6827574070503437988-balancer-l7leveler-kubr-yp-sas-156-BAL&text=Vinyasa+Delariva+-+Topic&t=1342&ask_summarization=1"},{"index":26,"title":"Tekrarlanan Hareketler","list":{"type":"unordered","items":["En baştan başlayarak tekrarlanan hareketlerde nefes verirken padan gustal sana hazırlık pozisyonunda sol adım girilir.","Yüksek hamle yapıldıktan sonra nefes verirken piramit öne doğru kapanır ve sağ bacağa doğru gelir.","Sol topuğa doğru oturulurken nefes alırken sol dizi yere doğru konur ve eller yukarıda pozisyon alınır."]},"beginTime":1405,"endTime":1477,"href":"/video/preview/18347153101555280699?parent-reqid=1765294138548081-6827574070503437988-balancer-l7leveler-kubr-yp-sas-156-BAL&text=Vinyasa+Delariva+-+Topic&t=1405&ask_summarization=1"},{"index":27,"title":"Sol Tarafa Hareketler","list":{"type":"unordered","items":["Sol tarafa doğru adım atıldığında önce sandalyeye doğru gelinir, sağ adım öne atılarak nefes verirken yüksel konsantre olunur.","Padengusta sana hazırlık pozisyonunda nefes alırken adım arkada yüksek hamleye doğru yükselinir ve nefes verirken piramit sol bacağa doğru kapanır.","Sağ topağa doğru oturulurken nefes alırken sağ dizi yere doğru konur ve eller yukarıda pozisyon alınır."]},"beginTime":1477,"endTime":1529,"href":"/video/preview/18347153101555280699?parent-reqid=1765294138548081-6827574070503437988-balancer-l7leveler-kubr-yp-sas-156-BAL&text=Vinyasa+Delariva+-+Topic&t=1477&ask_summarization=1"},{"index":28,"title":"Alçak Hamle ve Twist","list":{"type":"unordered","items":["Sağ adım öne doğru atıldığında sol dizi yere doğru konur ve bu sefer alçak hamle yapılır.","Nefes verirken eller yerde, kalçayı geriye doğru iterek arda hanıma pozisyonuna dönülür.","Alçak hamle tekrar yapıldıktan sonra nefes verirken ayak tabanı yere doğru bastıktan sonra yükselirsiniz."]},"beginTime":1529,"endTime":1551,"href":"/video/preview/18347153101555280699?parent-reqid=1765294138548081-6827574070503437988-balancer-l7leveler-kubr-yp-sas-156-BAL&text=Vinyasa+Delariva+-+Topic&t=1529&ask_summarization=1"},{"index":29,"title":"Padan Gustasan ve Godz Hareketleri","list":{"type":"unordered","items":["Sol diz yukarıda, eller aşağıda padan gustasına hazırlık pozisyonunda sol bacağı sağ bacağı doladığınızda sağ kol üstte pozisyon alınır.","Nefes verirken bacaklar sabit, sırt kuvvetli, geriye doğru gönderirsiniz ve kolları aldığınız nefesle açılır.","Sağ bacak denge, padang ustasına hazırlık pozisyonunda gods'a doğru geçersiniz."]},"beginTime":1551,"endTime":1578,"href":"/video/preview/18347153101555280699?parent-reqid=1765294138548081-6827574070503437988-balancer-l7leveler-kubr-yp-sas-156-BAL&text=Vinyasa+Delariva+-+Topic&t=1551&ask_summarization=1"},{"index":30,"title":"Parşağısanaya ve Twist","list":{"type":"unordered","items":["Burada kollar iki yana doğru açık, isterseniz parmak ucu veya bu şekilde pozisyon alınır.","Nefes alırken sol el yere doğru geçer, parşağısanaya nefes verirken twist ve paravitra pozisyonuna gelirsiniz.","Nefes alırken topuğu devirdikten sonra diz tavanda nefes bırakılır ve nefes verirken kalça yerde yere doğru oturulur."]},"beginTime":1578,"endTime":1614,"href":"/video/preview/18347153101555280699?parent-reqid=1765294138548081-6827574070503437988-balancer-l7leveler-kubr-yp-sas-156-BAL&text=Vinyasa+Delariva+-+Topic&t=1578&ask_summarization=1"},{"index":31,"title":"Maiandrasına ve Sumo Pozisyonu","list":{"type":"unordered","items":["Maiandrasına ve hemen sağ elle geriye doğru döndüğünüzde sağ adım yerde, sol bacak yukarıda, sol adım önde, sağ adım önde pozisyonuna gelirsiniz.","Sumo pozisyonuna derin bir şekilde girildiğinde sumo pozisyonuna gelirsiniz.","Buradan ister iki büyük adım, ister sıçrayarak geçildiğinde chaturanga pozisyonuna gelirsiniz."]},"beginTime":1614,"endTime":1655,"href":"/video/preview/18347153101555280699?parent-reqid=1765294138548081-6827574070503437988-balancer-l7leveler-kubr-yp-sas-156-BAL&text=Vinyasa+Delariva+-+Topic&t=1614&ask_summarization=1"},{"index":32,"title":"Sandalye ve Skandal Sanaya","list":{"type":"unordered","items":["Sıçradığınızda sandalye pozisyonuna gelirsiniz ve sağ adımı geriye doğru attığınızda skandal sanaya doğru oturulur.","Nefes alırken sağ diz yerde ve alçak hamle sol bacak önde kapandığınız pozisyonda nefes verirken yükseldiğinizde ellerle yukarıya doğru kalçayı aşağıya doğru ittirirsiniz.","Alçak hamle yaparken ayak parmaklarını taktıktan sonra hemen sağ adımı öne doğru ittiğinizde padan gusta sana hazırlık pozisyonunda dolandığınız garda sanaya doğru gelirsiniz."]},"beginTime":1655,"endTime":1701,"href":"/video/preview/18347153101555280699?parent-reqid=1765294138548081-6827574070503437988-balancer-l7leveler-kubr-yp-sas-156-BAL&text=Vinyasa+Delariva+-+Topic&t=1655&ask_summarization=1"},{"index":33,"title":"Godz ve Twist Hareketleri","list":{"type":"unordered","items":["Nefes alırken sağ dizi karnına doğru çekilir ve nefes verirken gods'a doğru gelirsiniz.","Nefes alırken sağ el yerde, sol kol ileriye doğru uzanır ve nefes verirken paribra parşo konağı sana twist pozisyonuna gelirsiniz.","Nefes alırken en büyük nefes alınır, oturulur yere doğru ve hemen temizliğe doğru girilir."]},"beginTime":1701,"endTime":1740,"href":"/video/preview/18347153101555280699?parent-reqid=1765294138548081-6827574070503437988-balancer-l7leveler-kubr-yp-sas-156-BAL&text=Vinyasa+Delariva+-+Topic&t=1701&ask_summarization=1"},{"index":34,"title":"Temizlik ve Çocuk Pozisyonu","list":{"type":"unordered","items":["Nefes alırken soldan döndüğünüzde sağ bacak yukarıda, tek bacak aşağı bakan köpek pozisyonuna gelirsiniz.","Ellerinin arasına doğru bir adım atıldığında sumoya doğru geçilir ve elleri yere doğru koyulur.","Çocuk pozuna doğru yükseldiğinizde dizlerinizi yere doğru getirip çocuk pozuna gelirsiniz."]},"beginTime":1740,"endTime":1809,"href":"/video/preview/18347153101555280699?parent-reqid=1765294138548081-6827574070503437988-balancer-l7leveler-kubr-yp-sas-156-BAL&text=Vinyasa+Delariva+-+Topic&t=1740&ask_summarization=1"},{"index":35,"title":"Çocuk Pozisyonundan Yükseliş","list":{"type":"unordered","items":["Yavaşça aldığınız nefesle çocuk pozundan yükselirsiniz ve ayaklarınızı ileriye doğru uzatırsınız.","Derin bir nefes aldığınızda omurga iyice uzar ve aktif nefes verirken göğüs kafesi bacakların üstüne doğru gelir.","Topuklarınızı ileriye doğru ittirerek bacak arkasını iyice uzatırsınız ve pozun içinde derinleşirsiniz."]},"beginTime":1809,"endTime":1865,"href":"/video/preview/18347153101555280699?parent-reqid=1765294138548081-6827574070503437988-balancer-l7leveler-kubr-yp-sas-156-BAL&text=Vinyasa+Delariva+-+Topic&t=1809&ask_summarization=1"},{"index":36,"title":"Uzun Esneme Pozisyonları","list":{"type":"unordered","items":["Aldığınız nefesle yükseldiğinizde sağ bacağını topu dışarıya doğru alırsınız ve ders içinde yaptığınız poz bu sefer daha uzun esnersiniz.","Aldığınız nefesle kolları yukarıya doğru gönderdiğinizde verdiğiniz nefesle karın önce üst bacağı doğru gelmeye çalışır.","Boyun omurgayı takip etsin, çok yukarıya doğru itin, çeneyi aşağıya doğru bastırın ve boyun rahat olsun."]},"beginTime":1865,"endTime":1924,"href":"/video/preview/18347153101555280699?parent-reqid=1765294138548081-6827574070503437988-balancer-l7leveler-kubr-yp-sas-156-BAL&text=Vinyasa+Delariva+-+Topic&t=1865&ask_summarization=1"},{"index":37,"title":"Farklı Esneme Pozisyonları","list":{"type":"unordered","items":["Aldığınız nefesle yükseldiğinizde sağ bacağı ileriye doğru attığınızda sol bacağı geriye doğru çektiniz ve topuk kalçanın yanında olur.","Omurgayı kuyruk sokumundan başlayarak başın tepesine doğru uzatın ve nefes alırken kolları yukarıya doğru kaldırın.","Topuğunuzu ileriye doğru ittiğinizde nefes verirken omurga olabildiğince düz, eller yere doğru gelsin ve öne doğru kapan."]},"beginTime":1924,"endTime":2001,"href":"/video/preview/18347153101555280699?parent-reqid=1765294138548081-6827574070503437988-balancer-l7leveler-kubr-yp-sas-156-BAL&text=Vinyasa+Delariva+-+Topic&t=1924&ask_summarization=1"},{"index":38,"title":"Son Esneme Pozisyonu","list":{"type":"unordered","items":["Aldığınız nefesle yükseldiğinizde sağ bacağı kendinize doğru çektiniz ve sol topuk hala geride kalır.","Sağ bacağı yukarıya doğru kaldırdığınızda bacak düzelsin ve sırtınızı olabildiğince dikleştirin.","Çok fazla geriye yaslanmamaya çalışın ve bacağın altından tutabilirsiniz."]},"beginTime":2001,"endTime":2017,"href":"/video/preview/18347153101555280699?parent-reqid=1765294138548081-6827574070503437988-balancer-l7leveler-kubr-yp-sas-156-BAL&text=Vinyasa+Delariva+-+Topic&t=2001&ask_summarization=1"},{"index":39,"title":"Venias Akışları Egzersizleri","list":{"type":"unordered","items":["Bacağın içeriye doğru konulması ve dizin dışarıya doğru gelmesi isteniyor.","Dirsekler öne doğru konulup, nefesle yükselme hareketi yapılıyor.","Sağ topuk kalçaya doğru çekilip, sol ayağı çıkartarak sol kalça yere 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ileri seviye yoga dersinde güç esneklik ve denge geliştirici bir çok asanayı pratik ediyoruz. Önce birkaç Suryanamaskar ve Savaşçı, Trikonasana varyasyonlarıyla ve karın güçlendirici pozlarla...","preview":{"posterSrc":"//avatars.mds.yandex.net/get-vthumb/1778188/91dbeb04f7c559c655f9f4348fc23670/564x318_1","videoSrc":"https://video-preview.s3.yandex.net/upUsPQIAAAA.mp4","videoType":"video/mp4"},"target":"_self","position":"14","reqid":"1765294138548081-6827574070503437988-balancer-l7leveler-kubr-yp-sas-156-BAL","summary":{"isFull":true,"fullTextUrl":"/video/result?ask_summarization=1&numdoc=1&noreask=1&nomisspell=1&parent-reqid=1765294138548081-6827574070503437988-balancer-l7leveler-kubr-yp-sas-156-BAL&text=videoid:3825259958412464629","teaser":[{"list":{"type":"unordered","items":["Bu video, bir yoga eğitmeninin ileri seviye yoga dersini anlattığı kapsamlı bir eğitim içeriğidir. Eğitmen, izleyicilere adım adım yoga pozisyonlarını göstermektedir.","Video, ısınma hareketleriyle başlayıp, kobra, plank, chaturanga gibi temel yoga pozlarından ileri seviye pozlara geçiş yapmaktadır. Bakasana, trikonasana, köprü, dolphin plank, pincha, scorpion gibi çeşitli pozisyonlar detaylı olarak anlatılmakta ve her pozisyon için doğru teknik, nefes alma-verme teknikleri ve dikkat edilmesi gereken noktalar açıklanmaktadır.","Eğitmen, özellikle omurga esnekliğinin önemini vurgulayarak, esneklik ve esneklik olmayan kişiler için alternatif pozisyonlar sunmaktadır. Dersin sonunda şavasana (dinlenme pozisyonu) yapılarak, izleyicilere pratik yapmaları ve zorlandıkları yerlerde videoyu durdurup tekrar etmeleri tavsiye edilmektedir."]},"endTime":2137,"title":"İleri Seviye Yoga Dersi","beginTime":0}],"fullResult":[{"index":0,"title":"Yoga Pratiğine Hazırlık","list":{"type":"unordered","items":["Matın önüne gelip ayaklar kalça genişliğinde açık pozisyonda nefes alırken kolları gökyüzüne uzatıp geriye doğru bükülerek göğüs kafesinden açılmalı.","Nefes verirken yavaşça başı yere doğru bırakıp, baş bacaklara yaklaşmalı.","Plank pozisyonunda avuç içleri yerde, dizleri büküp, karnı sıkıp zıplama hareketi yapılmalı."]},"beginTime":21,"endTime":63,"href":"/video/preview/3825259958412464629?parent-reqid=1765294138548081-6827574070503437988-balancer-l7leveler-kubr-yp-sas-156-BAL&text=Vinyasa+Delariva+-+Topic&t=21&ask_summarization=1"},{"index":1,"title":"İleri Seviye Yoga Pozları","list":{"type":"unordered","items":["İleri seviye pratiğe başlarken, nefesle diz, göğüs ve çene en son kalça ittirilerek beden yukarıya doğru kaldırılmalı.","Cobra pozisyonunda derin nefes alıp omuzları aşağıya indirip, nefes verirken aşağı bakana yerleşilmeli.","Dizler yavaş yavaş oynatılıp topuklar sırasıyla yere değdirilerek, hazır hissedildiğinde iki diz büyük bakışların iki elinin arasında ve zıplama hareketi yapılmalı."]},"beginTime":63,"endTime":287,"href":"/video/preview/3825259958412464629?parent-reqid=1765294138548081-6827574070503437988-balancer-l7leveler-kubr-yp-sas-156-BAL&text=Vinyasa+Delariva+-+Topic&t=63&ask_summarization=1"},{"index":2,"title":"Omurga Dansı","list":{"type":"unordered","items":["Omurga çok önemli olup, esnekliği yaşımızı belirtir; omurganız ne kadar esnekse o kadar gençsinizdir.","Kuyruk sokumdan itibaren karnı içine çekip topukları kaldırarak plank pozisyonuna geçilmeli.","Plank ve aşağı bakan pozisyonlar arasında yavaşça omurgayı yuvarlayarak hareket 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gösteriyor ve derin bir nefes al.","Nefes verirken gövdeni yavaş yavaş yere doğru yaklaştır ve rahatsan ellerini ayak bileklerinin altından geçirip poz biraz daha derinleştirebilirsin."]},"beginTime":825,"endTime":872,"href":"/video/preview/3825259958412464629?parent-reqid=1765294138548081-6827574070503437988-balancer-l7leveler-kubr-yp-sas-156-BAL&text=Vinyasa+Delariva+-+Topic&t=825&ask_summarization=1"},{"index":11,"title":"Malasana ve Çaturanga","list":{"type":"unordered","items":["Hazır hissettiğinde ayaklarını tekrar mata getir ve aşağı bakana doğru yerleş.","Dizlerini büyük karnını çek içine, bakışların iki elin arasında ve zıpla masanın önüne doğru.","Ayaklarını ellerinin birazcık daha dışına alıp açılı bir pozisyonda kalçanı yere doğru indirip malasana'ya yerleş."]},"beginTime":872,"endTime":895,"href":"/video/preview/3825259958412464629?parent-reqid=1765294138548081-6827574070503437988-balancer-l7leveler-kubr-yp-sas-156-BAL&text=Vinyasa+Delariva+-+Topic&t=872&ask_summarization=1"},{"index":12,"title":"Çaturanga ve Bakasana","list":{"type":"unordered","items":["Derin bir nefes al, omurgayı uzat yukarıya ve nefes verirken gözlerini açıp ellerini yere doğru bırakıp hafif bir açıyla yine çok hafif bir açıyla ellerini yerleştirip, kalçayı yükseltip bakarsan ya doğru geçmeyi hedefle.","Karnını iyice sıkıyorsun, kalçayı yükseltmeyi hedefliyorsun ve ayaklarını kaldırabildiğin kadar kaldır yukarıya.","Çaturanga: yukarı bakan ve aşağı bakan pozisyonlarda derin nefes al ve yavaşça ver nefesini."]},"beginTime":895,"endTime":995,"href":"/video/preview/3825259958412464629?parent-reqid=1765294138548081-6827574070503437988-balancer-l7leveler-kubr-yp-sas-156-BAL&text=Vinyasa+Delariva+-+Topic&t=895&ask_summarization=1"},{"index":13,"title":"Tripod Pozisyonu","list":{"type":"unordered","items":["Hazırsan bir üçgen oluşturuyoruz, tripod pozumuzun temeli için üçgen gerekiyor.","Doğal olarak elleri o üçgenin aşağıdaki köşelerine yerleştiriyorum ve başımın tepesini de tepe noktasına, üçgenin tepesine yerleştiriyorum.","Karnımı sıkıyorum, çekiyorum, dizlerimi önce kaldırdım, bacaklarım uzun ayaklarımla yavaş yavaş yürüdüm ve buradayken havalanıyorum yavaşça."]},"beginTime":995,"endTime":1079,"href":"/video/preview/3825259958412464629?parent-reqid=1765294138548081-6827574070503437988-balancer-l7leveler-kubr-yp-sas-156-BAL&text=Vinyasa+Delariva+-+Topic&t=995&ask_summarization=1"},{"index":14,"title":"Tripoddan Bakasana ve Çaturanga","list":{"type":"unordered","items":["Derin bir nefes al, şimdi bakarsandan tripoda geçmeyi hedefleyeceğiz.","Tripoddan chaturangaya geçmekte zorlanıyorsanız eğer ayaklarınızı bırakın, ondan sonra planck chaturanga şeklinde devam edebilirsiniz.","Kalçayı kaldırıyoruz, dirseklerin üzerine dizleri yerleştiriyoruz, karnı iyice çektik, ayakları kaldırdık ve kontrollü bir şekilde başı yere doğru bırakıyoruz."]},"beginTime":1079,"endTime":1166,"href":"/video/preview/3825259958412464629?parent-reqid=1765294138548081-6827574070503437988-balancer-l7leveler-kubr-yp-sas-156-BAL&text=Vinyasa+Delariva+-+Topic&t=1079&ask_summarization=1"},{"index":15,"title":"Tadasana ve Planck","list":{"type":"unordered","items":["Nefes verirken yavaş yavaş, ister zıplayarak, ister yürüyerek ellerinin arasına yerleş.","Tut al sana baş bacaklarda omurgayı yere doğru uzat, dirsekleri iki yana büyük, daha da uzay yere.","Yavaş yavaş omurgayı tek tek üst üste bindir, tadasana'ya doğru gel."]},"beginTime":1166,"endTime":1230,"href":"/video/preview/3825259958412464629?parent-reqid=1765294138548081-6827574070503437988-balancer-l7leveler-kubr-yp-sas-156-BAL&text=Vinyasa+Delariva+-+Topic&t=1166&ask_summarization=1"},{"index":16,"title":"Deve Pozisyonu","list":{"type":"unordered","items":["Hazırsan gövdeni kaldır ve 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