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The first video of this series, which you can easily practice at home, will softe...","preview":{"posterSrc":"//avatars.mds.yandex.net/get-vthumb/4422388/cda2965fc23ee89b3dab9590cecab934/564x318_1","videoSrc":"https://video-preview.s3.yandex.net/9dPHUQEAAAA.mp4","videoType":"video/mp4"},"target":"_self","position":"3","reqid":"1765121335629057-14351484670159647739-balancer-l7leveler-kubr-yp-vla-119-BAL","summary":{"isFull":true,"fullTextUrl":"/video/result?ask_summarization=1&numdoc=1&noreask=1&nomisspell=1&parent-reqid=1765121335629057-14351484670159647739-balancer-l7leveler-kubr-yp-vla-119-BAL&text=videoid:18128480972883240012","teaser":[{"list":{"type":"unordered","items":["Bu video, Ayşe Kaya tarafından sunulan bir yoga eğitim içeriğidir. Eğitmen, hayatında hiç yoga denemeyen veya yeni başlayanlar için uygun bir program sunmaktadır.","Video, yoga başlangıç serisinin bir parçası olup, adım adım çeşitli yoga pozisyonlarını göstermektedir. 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 kullanılabilir."]},"beginTime":21,"endTime":44,"href":"/video/preview/18128480972883240012?parent-reqid=1765121335629057-14351484670159647739-balancer-l7leveler-kubr-yp-vla-119-BAL&text=Yoga+with+Lusine&t=21&ask_summarization=1"},{"index":1,"title":"Rahat Oturuş Pozisyonu","list":{"type":"unordered","items":["Kalçaların altına yastık konulabilir ve omurda düz tutulmalı, kürek kemikleri hafifçe yaklaştırılmalı.","Omuzlar aşağı indirilirken boynu uzatılır ve başın tepesinden iple çekildiği hissedilir.","Avuç içleri dizlerin üzerine konulur ve nefes alıp verilirken enerji akışı hissedilir."]},"beginTime":44,"endTime":107,"href":"/video/preview/18128480972883240012?parent-reqid=1765121335629057-14351484670159647739-balancer-l7leveler-kubr-yp-vla-119-BAL&text=Yoga+with+Lusine&t=44&ask_summarization=1"},{"index":2,"title":"Nefes Teknikleri","list":{"type":"unordered","items":["Nefes alıp verilirken avuç içlerinden enerjinin akışı hissedilir ve zihin boş tutulmaya çalışılır.","Nefes alırken omuzlar kaldırılıp kulaklara yaklaştırılır, verilirken bırakılır.","Baş yukarı kaldırılıp geriye doğru bırakılır, verilen nefesle çene göğüs kafesine yaklaştırılır."]},"beginTime":107,"endTime":194,"href":"/video/preview/18128480972883240012?parent-reqid=1765121335629057-14351484670159647739-balancer-l7leveler-kubr-yp-vla-119-BAL&text=Yoga+with+Lusine&t=107&ask_summarization=1"},{"index":3,"title":"Baş Hareketleri","list":{"type":"unordered","items":["Baş dairesel hareketlerle çevrilmeye başlanır, aldığınız nefesle baş geride, verdiğiniz nefesle önde olur.","Baş hareketleri ters yönde de tekrarlanır.","Göz kapakları onda bir açılarak önlenen renkler fark edilir ve yavaşça gözler açılır."]},"beginTime":194,"endTime":245,"href":"/video/preview/18128480972883240012?parent-reqid=1765121335629057-14351484670159647739-balancer-l7leveler-kubr-yp-vla-119-BAL&text=Yoga+with+Lusine&t=194&ask_summarization=1"},{"index":4,"title":"Gökyüzüne Uzanan 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esnetilir."]},"beginTime":275,"endTime":360,"href":"/video/preview/18128480972883240012?parent-reqid=1765121335629057-14351484670159647739-balancer-l7leveler-kubr-yp-vla-119-BAL&text=Yoga+with+Lusine&t=275&ask_summarization=1"},{"index":6,"title":"Dört Ayak Pozisyonu","list":{"type":"unordered","items":["Dizler üzerine geçilip dört ayak pozisyonuna girilir, el bilekleri omuzun altına, dizler kalça kemiklerinin altına gelir.","Nefes alırken göbek deliği indirilir, verilen nefesle göbek deliği içeri çekilir ve kalça sıkılır.","Kürek kemikleri tavanı ittirircesine çıkarılır."]},"beginTime":360,"endTime":425,"href":"/video/preview/18128480972883240012?parent-reqid=1765121335629057-14351484670159647739-balancer-l7leveler-kubr-yp-vla-119-BAL&text=Yoga+with+Lusine&t=360&ask_summarization=1"},{"index":7,"title":"Topuk İndirme Hareketi","list":{"type":"unordered","items":["Sağ ayağın batının arkasına atılıp topuğun aşağı doğru indirilir ve yere yapıştırılır.","Nefes alırken topuğun indirilir, verilen nefesle öne itilir.","Sol ayağın da aynı şekilde matın arkasına takılıp topuğun indirilir."]},"beginTime":425,"endTime":503,"href":"/video/preview/18128480972883240012?parent-reqid=1765121335629057-14351484670159647739-balancer-l7leveler-kubr-yp-vla-119-BAL&text=Yoga+with+Lusine&t=425&ask_summarization=1"},{"index":8,"title":"Aşağı Bakar Köpek Pozisyonu","list":{"type":"unordered","items":["Ayak parmakları matın üstüne takılır, dizler kaldırılırken kalça yükseltilir.","Tavana doğru göğüs kafesi yaklaştırılır ve omurda düzleştirilir.","Göbek deliği ile üst bacak yaklaştırmaya çalışılarak aşağı bakar köpek pozisyonuna girilir."]},"beginTime":503,"endTime":549,"href":"/video/preview/18128480972883240012?parent-reqid=1765121335629057-14351484670159647739-balancer-l7leveler-kubr-yp-vla-119-BAL&text=Yoga+with+Lusine&t=503&ask_summarization=1"},{"index":9,"title":"Kare Pozisyonu","list":{"type":"unordered","items":["Ayaklar ve eller arasına yürüyerek dizler hafifçe bükülür ve karn üst 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göğüs kafes açılıp, kürek kemikleri arkada birleştirilerek hareket devam ediyor.","Dizler yerleştirilip, sol ayağın matın arkasına atılmasıyla \"blank\" pozisyonu oluşturuluyor."]},"beginTime":746,"endTime":831,"href":"/video/preview/18128480972883240012?parent-reqid=1765121335629057-14351484670159647739-balancer-l7leveler-kubr-yp-vla-119-BAL&text=Yoga+with+Lusine&t=746&ask_summarization=1"},{"index":13,"title":"Aşağı Bakma Pozisyonu","list":{"type":"unordered","items":["Dizler bükülüp omurga düzleştirilerek aşağı bakma pozisyonu yapılıyor.","Sağ ayağın önüne atılıp, sol diz ve ayağın üstü yere bırakılarak hareket devam ediyor.","Göğüs kafesi açılıp, kalça aşağı indirilerek iki diz yerleştirilip, alnın ortası matın üstüne bırakılarak hareket 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bırakılarak omuzlar yere yaklaştırılıyor.","Sağ ve sol tarafta twist pozisyonları yapılıyor, nefes almakta zorlanma normal olarak kabul ediliyor."]},"beginTime":957,"endTime":1035,"href":"/video/preview/18128480972883240012?parent-reqid=1765121335629057-14351484670159647739-balancer-l7leveler-kubr-yp-vla-119-BAL&text=Yoga+with+Lusine&t=957&ask_summarization=1"},{"index":16,"title":"Çıkık Ayak Pozisyonu","list":{"type":"unordered","items":["Sağ ayak sol diz kapağının üzerine yerleştirilip, kendine doğru çekilerek çıkık ayak pozisyonu yapılıyor.","Sol ayak bileği de kapağın üzerine takılıp, kendine çekiliyor.","İki ayak da üzerine yerleştirilip, avuç içleri tavana bakarak beden rahatlatılıyor."]},"beginTime":1035,"endTime":1089,"href":"/video/preview/18128480972883240012?parent-reqid=1765121335629057-14351484670159647739-balancer-l7leveler-kubr-yp-vla-119-BAL&text=Yoga+with+Lusine&t=1035&ask_summarization=1"},{"index":17,"title":"Nefes 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