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Ders, dağ pozisyonu ile başlayıp, cactus pozisyonu, bilek egzersizleri, ileri kıvrım, yüksek plank, chaturanga, aşağı bakan köpek, yarım kıvrım, sandalye pozisyonu, airplane crescent, triangle, standing split ve handstand jumps gibi çeşitli yoga hareketlerini içermektedir. Dersin sonunda shavasana (son dinlenme pozu) ile tamamlanmaktadır.","Eğitmen, her poz için derin nefes alma ve verme tekniklerini vurgulayarak, izleyicilere farklı seviyelerde (pupil'den yogi'ye) uygulanabilir seçenekler sunmaktadır. Ayrıca, bloklar kullanarak destek alınabileceğini ve pozlarda daha zorlanma seçenekleri sunduğunu belirtmektedir."]},"endTime":1594,"title":"Dinamik Midday Yoga Flow","beginTime":0}],"fullResult":[{"index":0,"title":"Dynamic Midday Yoga Flow Tanıtımı","list":{"type":"unordered","items":["Liberty adlı eğitmen, dinamik bir midday yoga akışı sunuyor.","Bu sınıf için iki blok gerekiyor.","İzleyiciler, şu anda pratik yapamadıkları durumlarda videoyu kaydedip daha sonra izleyebilirler."]},"beginTime":15,"endTime":37,"href":"/video/preview/12077677710626478159?parent-reqid=1769992673603683-10610102415256180925-balancer-l7leveler-kubr-yp-klg-217-BAL&text=YOGA&t=15&ask_summarization=1"},{"index":1,"title":"Başlangıç Pozisyonu ve Nefes Teknikleri","list":{"type":"unordered","items":["Sınıf, matın tepesinde dağ pozisyonunda başlıyor.","Orta ayak parmakları düz, dizler topuklara, kalçalar dizlere konuluyor.","Pembe parmaklarla kalça kemikleri, baş parmaklarla göğüs kemikleri hissediliyor.","Derin nefesler alınarak kalça kemikleri ve göğüs kemikleri birbirine yaklaştırılıyor, kuyruk kemiği içeri çekiliyor ve çekirdek kası aktif hale getiriliyor.","Gözler kapatılarak vücut hissediliyor ve günün endişelerinden uzaklaşılıyor."]},"beginTime":37,"endTime":107,"href":"/video/preview/12077677710626478159?parent-reqid=1769992673603683-10610102415256180925-balancer-l7leveler-kubr-yp-klg-217-BAL&text=YOGA&t=37&ask_summarization=1"},{"index":2,"title":"İlk Hareketler","list":{"type":"unordered","items":["Derin nefes alınarak eller gökyüzüne doğru kaldırılıyor, nefes verilerek eller aşağı indiriliyor.","Eller cactus pozisyonunda açılıyor, kollar 90 derece bükülüyor ve kollar omuzların yüksekliğinde tutuluyor.","Derin nefes alınarak kollar geriye doğru itiliyor, nefes verilerek kollar birbirine bağlanıyor.","Eller açılıp kapanarak hızlı hareketler yapılıyor, bu hareketlerle bileklerin güçlendirilmesi 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sandalye pozisyonu alınır, eller yüksek tutulur ve parmaklar matın üzerine bastırılır.","Baş kemikleri ile göğüs kemikleri arasında düz bir çizgi oluşturulur ve bu pozisyonda nefes alınır."]},"beginTime":363,"endTime":470,"href":"/video/preview/12077677710626478159?parent-reqid=1769992673603683-10610102415256180925-balancer-l7leveler-kubr-yp-klg-217-BAL&text=YOGA&t=363&ask_summarization=1"},{"index":6,"title":"Yoga Egzersizleri","list":{"type":"unordered","items":["Egzersiz sırasında elleri kulakların yanında tutabilir veya kalbe getirerek dinlenme hissi verebilirsiniz.","Derin nefes alarak oturup, nefes verirken daha da aşağı inebilirsiniz.","Uçak crescent pozisyonunda, elleri geriye doğru hareket ettirip, sol ayak geriye doğru uzatabilirsiniz."]},"beginTime":473,"endTime":521,"href":"/video/preview/12077677710626478159?parent-reqid=1769992673603683-10610102415256180925-balancer-l7leveler-kubr-yp-klg-217-BAL&text=YOGA&t=473&ask_summarization=1"},{"index":7,"title":"Cactus ve Twist 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kaldırılıp, nefes verirken geri dönülebilir.","Eller aşağı doğru hareket ettirip, sağ ayak geriye doğru uzatılabilir."]},"beginTime":678,"endTime":747,"href":"/video/preview/12077677710626478159?parent-reqid=1769992673603683-10610102415256180925-balancer-l7leveler-kubr-yp-klg-217-BAL&text=YOGA&t=678&ask_summarization=1"},{"index":11,"title":"Twist ve Dönen Egzersizler","list":{"type":"unordered","items":["Twist egzersizinde, sağ eli sol bacağına, sol eli ise yukarı doğru uzatabilirsiniz.","Dönen egzersizde, arka ayak yere, sağ ayak ise sağ tarafa doğru uzatılabilir.","Üçgen pozisyonunda, ön ayak uzatılıp, nefes alırken geri dönülebilir."]},"beginTime":747,"endTime":832,"href":"/video/preview/12077677710626478159?parent-reqid=1769992673603683-10610102415256180925-balancer-l7leveler-kubr-yp-klg-217-BAL&text=YOGA&t=747&ask_summarization=1"},{"index":12,"title":"Standın Split ve Mountain Pose","list":{"type":"unordered","items":["Standın split pozisyonunda, elleri ön tarafa doğru hareket ettirip, sol ayak mattan kaldırılabilir.","Bloklar kullanılarak destek alınabilir ve sağ ayak daha da yukarı kaldırılabilir.","Mountain pose'da, elleri kalp merkezine getirip, nefes alırken elleri yukarı kaldırabilirsiniz."]},"beginTime":832,"endTime":888,"href":"/video/preview/12077677710626478159?parent-reqid=1769992673603683-10610102415256180925-balancer-l7leveler-kubr-yp-klg-217-BAL&text=YOGA&t=832&ask_summarization=1"},{"index":13,"title":"Sandalye Pose ve Uçak Crescent","list":{"type":"unordered","items":["Sandalye pose'da, elleri yukarı kaldırıp, daha da aşağı inebilirsiniz.","Uçak crescent pozisyonunda, sol ayak yukarı kaldırılıp, nefes verirken geri dönülebilir.","Eller aşağı doğru hareket ettirip, sağ ayak geriye doğru uzatılabilir."]},"beginTime":888,"endTime":947,"href":"/video/preview/12077677710626478159?parent-reqid=1769992673603683-10610102415256180925-balancer-l7leveler-kubr-yp-klg-217-BAL&text=YOGA&t=888&ask_summarization=1"},{"index":14,"title":"Dönen Egzersizler ve Plank","list":{"type":"unordered","items":["Dönen egzersizde, arka ayak yere, sağ ayak ise sağ tarafa doğru uzatılabilir.","Üçgen pozisyonunda, ön ayak uzatılıp, nefes alırken geri dönülebilir.","Plank pozisyonunda, elleri yukarı kaldırıp, daha da aşağı inebilirsiniz."]},"beginTime":947,"endTime":1018,"href":"/video/preview/12077677710626478159?parent-reqid=1769992673603683-10610102415256180925-balancer-l7leveler-kubr-yp-klg-217-BAL&text=YOGA&t=947&ask_summarization=1"},{"index":15,"title":"Oblik Egzersizleri","list":{"type":"unordered","items":["Plank pozisyonunda, ayakları birleştirip, nefes alırken öne doğru eğilebilirsiniz.","Heels'i sol tarafa doğru hareket ettirip, nefes verirken geri dönebilirsiniz.","Oblik egzersizlerinde, elleri eşit şekilde mat üzerinde tutarak hareket 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