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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":"12","reqid":"1765341764355064-2125222863503435005-balancer-l7leveler-kubr-yp-klg-69-BAL","summary":{"isFull":true,"fullTextUrl":"/video/result?ask_summarization=1&numdoc=1&noreask=1&nomisspell=1&parent-reqid=1765341764355064-2125222863503435005-balancer-l7leveler-kubr-yp-klg-69-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=1765341764355064-2125222863503435005-balancer-l7leveler-kubr-yp-klg-69-BAL&text=Yoga+Tr%E1%BA%A7n+Hi%E1%BB%81n&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 verirken dirsekleri önde birleştirmek gerekiyor.","Bu hareket kürek kemiklerini iki yana açarak göğsü açıyor ve nefes alırken göğsü iyice açıp çene yukarı bakarak, nefes verirken dirsekleri öne getirerek tekrarlanıyor.","Son nefes verirken, elleri bırakıp omuzları geriye doğru çevirmeye başlamak gerekiyor."]},"beginTime":47,"endTime":125,"href":"/video/preview/3544563783117369958?parent-reqid=1765341764355064-2125222863503435005-balancer-l7leveler-kubr-yp-klg-69-BAL&text=Yoga+Tr%E1%BA%A7n+Hi%E1%BB%81n&t=47&ask_summarization=1"},{"index":2,"title":"Omuz Çevirme Hareketi","list":{"type":"unordered","items":["Omuzları geriye doğru çevirmek, kulakları sıkıştırmak ve kürek kemiklerini geride birleştirip aşağı bırakmak gerekiyor.","Omuzları öne doğru çevirmek, kulakları sıkıştırmak ve geriye doğru bırakmak, bu hareket sırasında omurga sabit kalıyor.","Uzun oturuşta rahatsızlık hissi varsa altına yastık veya battaniye koyulabilir."]},"beginTime":125,"endTime":181,"href":"/video/preview/3544563783117369958?parent-reqid=1765341764355064-2125222863503435005-balancer-l7leveler-kubr-yp-klg-69-BAL&text=Yoga+Tr%E1%BA%A7n+Hi%E1%BB%81n&t=125&ask_summarization=1"},{"index":3,"title":"Omuz Mobilizasyonu","list":{"type":"unordered","items":["Omuzları geriye doğru çevirmek, kürek kemiklerini sıkıştırmak ve öne doğru yuvarlamak gerekiyor.","Genellikle öne doğru kapandığımız için omuzlar hep öne doğru dönme eğiliminde, bu hareket omuzların mobilizasyonunu korumak için iyi geliyor.","Omuzları geriye doğru çevirmek, göğsü açmak ve belinden derinleşmek gerekiyor."]},"beginTime":181,"endTime":241,"href":"/video/preview/3544563783117369958?parent-reqid=1765341764355064-2125222863503435005-balancer-l7leveler-kubr-yp-klg-69-BAL&text=Yoga+Tr%E1%BA%A7n+Hi%E1%BB%81n&t=181&ask_summarization=1"},{"index":4,"title":"Omuz Uzama Hareketi","list":{"type":"unordered","items":["Elleri başın üstünde kenetleyip, sanki birisi yukarıya 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=1765341764355064-2125222863503435005-balancer-l7leveler-kubr-yp-klg-69-BAL&text=Yoga+Tr%E1%BA%A7n+Hi%E1%BB%81n&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 gerekiyor."]},"beginTime":299,"endTime":394,"href":"/video/preview/3544563783117369958?parent-reqid=1765341764355064-2125222863503435005-balancer-l7leveler-kubr-yp-klg-69-BAL&text=Yoga+Tr%E1%BA%A7n+Hi%E1%BB%81n&t=299&ask_summarization=1"},{"index":6,"title":"Omuz Eriyik Hareketi","list":{"type":"unordered","items":["Sağ eli gökyüzüne doğru uzatıp dirsekten bükerek sırtın ortalarına doğru getirmek gerekiyor.","Sol dirseği büküp sol eli beline doğru getirip yukarıya doğru taşımaya çalışmak gerekiyor.","Eğer elleri kenetleyemiyorsanız tişört veya havluyu tutup maksimum derinleşmeyi bulabilirsiniz."]},"beginTime":394,"endTime":483,"href":"/video/preview/3544563783117369958?parent-reqid=1765341764355064-2125222863503435005-balancer-l7leveler-kubr-yp-klg-69-BAL&text=Yoga+Tr%E1%BA%A7n+Hi%E1%BB%81n&t=394&ask_summarization=1"},{"index":7,"title":"Sırt Rahatlatma Hareketleri","list":{"type":"unordered","items":["Dört ayaktayken sol el yere basıp, sağ eli sol koltuk altından geçirerek ileriye uzatıp yanağın sağını yere koyarak omzunu açmak gerekiyor.","Sol eli yere getirip, kendini yerden kaldırıp sağ eli de koyarak, sol eli sağ koltuk altından geçirip sol yanağı yere koyarak aynı hareketi tekrarlamak gerekiyor.","Dört ayaktayken dizleri geriye doğru yürüterek elleri öne doğru yürüterek \"eriyen kalp\" (melting heart) pozisyonuna geçmek gerekiyor."]},"beginTime":483,"endTime":689,"href":"/video/preview/3544563783117369958?parent-reqid=1765341764355064-2125222863503435005-balancer-l7leveler-kubr-yp-klg-69-BAL&text=Yoga+Tr%E1%BA%A7n+Hi%E1%BB%81n&t=483&ask_summarization=1"},{"index":8,"title":"Pratikin Tamamlanması","list":{"type":"unordered","items":["Pratik, çocuk pozuyla tamamlanıyor; dizler iki yana açılıp alnın yere getiriliyor.","Pratik sayesinde sadece fiziksel sorunlar giderilirken aynı zamanda neden bu sorunları yaşadığımızı anlamaya yardımcı oluyor.","Pratik tamamlanırken eller kalbin ortasında birleştirilip \"namaste\" ile veda 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