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Join the 30-Day Yoga & Pilates Morning Challenge: https://bit.ly/30dayyogalates 💚 Day 23 Evening Yoga: • 15 min Evening Yoga Flow – Day #23 (Bedtim... 💚 I Radiate Joy Affirmation Cards...","preview":{"posterSrc":"//avatars.mds.yandex.net/get-vthumb/1658505/5ea98323130e61bc0a0ffd0373f6c622/564x318_1"},"target":"_self","position":"16","reqid":"1769233628129169-3185788010947470388-balancer-l7leveler-kubr-yp-sas-16-BAL","summary":{"isFull":true,"fullTextUrl":"/video/result?ask_summarization=1&numdoc=1&noreask=1&nomisspell=1&parent-reqid=1769233628129169-3185788010947470388-balancer-l7leveler-kubr-yp-sas-16-BAL&text=videoid:14113312104480707463","teaser":[{"list":{"type":"unordered","items":["Bu video, bir Pilates ve Yoga eğitmeninin sunduğu core strength (çekirdek gücü) odaklı bir egzersiz dersidir. Eğitmen, izleyicilere adım adım hareketleri göstererek yönlendirmektedir.","Ders, midline ve çekirdek kaslarını çalıştırmayı amaçlamaktadır. İlk bölümde sırtta oturarak tabletop pozisyonu, omuz köprüsü, kelebek pozisyonu, alt kaldırma ve plank pozları gibi Pilates hareketleri gösterilirken, ikinci bölümde plank, çocuk'un pozu, savaşçı iki ve yan plank gibi temel yoga pozisyonlarının çeşitli varyasyonları kullanılmaktadır.","Eğitmen her hareketi detaylı olarak anlatarak doğru teknikleri göstermekte ve izleyicilere dikkat etmeleri gereken noktaları vurgulamaktadır. Dersin sonunda bir affirmasyon verilmekte ve bir sonraki derste yapacakları pasif yoga dersi tanıtılmaktadır."]},"endTime":818,"title":"Core Strength Pilates ve Yoga Dersi","beginTime":0}],"fullResult":[{"index":0,"title":"Core Strength Pilates Dersi Tanıtımı","list":{"type":"unordered","items":["Bugün core strength (çekirdek gücü) çalışması yapılacak ve midline kasları çalıştırılacak.","Bu sınıf enerjik bir şekilde günü başlatacak ve tüm midseksiyonu (hip flexörlerden torsoya kadar) çalıştıracak.","Ders, klasik Pilates tarzında \"bir yüz\" egzersiziyle başlayacak."]},"beginTime":0,"endTime":74,"href":"/video/preview/14113312104480707463?parent-reqid=1769233628129169-3185788010947470388-balancer-l7leveler-kubr-yp-sas-16-BAL&text=Yoogar_Jede&t=0&ask_summarization=1"},{"index":1,"title":"Tabletop Egzersizi","list":{"type":"unordered","items":["Tabletop pozisyonunda (kneeler üzerinde) baş ve omuzlar mattan kaldırılarak, eller hip yüksekliğinde tutularak aktif olarak yukarı ve aşağı pompalanacak.","Bu egzersiz bir nefes alış-veriş egzersizidir ve her nefes için beş sayım yapılacak.","Egzersiz sırasında alt bel kasılmalı, omuz bıçakları mattan kaldırılmalı ve iç bacaklar birbirine doğru çekilmeli."]},"beginTime":74,"endTime":147,"href":"/video/preview/14113312104480707463?parent-reqid=1769233628129169-3185788010947470388-balancer-l7leveler-kubr-yp-sas-16-BAL&text=Yoogar_Jede&t=74&ask_summarization=1"},{"index":2,"title":"Omuz Köprüsü ve Kelebek Egzersizi","list":{"type":"unordered","items":["Omuz köprüsü pozisyonunda (squeeze seat) ayaklar kenarlara doğru açılıp kelebek pozisyonuna geçilecek.","Kneeler paralel konuma getirilip yavaşça indirilecek, özellikle iniş sırasında kontrol edilmeli.","Bu egzersiz alt vücut güçlendirmesi için yapılmış olsa da, abdominaller kasılmalı ve kontrol edilmeli."]},"beginTime":147,"endTime":229,"href":"/video/preview/14113312104480707463?parent-reqid=1769233628129169-3185788010947470388-balancer-l7leveler-kubr-yp-sas-16-BAL&text=Yoogar_Jede&t=147&ask_summarization=1"},{"index":3,"title":"Düşük Lift Egzersizi","list":{"type":"unordered","items":["Baş ve omuzlar mattan kaldırılmadan, eller kuyruk kemiğine yastık olarak yerleştirilerek düşük lift egzersizi yapılacak.","Bacaklar yukarı kaldırılıp, topuklar dokunurken ayaklar dışa doğru açılarak dış kalça dönüşü sağlanacak.","Egzersiz sırasında alt bel kasılmalı ve kontrol edilmeli, alt sırt mattan kaldırılmamalı."]},"beginTime":229,"endTime":310,"href":"/video/preview/14113312104480707463?parent-reqid=1769233628129169-3185788010947470388-balancer-l7leveler-kubr-yp-sas-16-BAL&text=Yoogar_Jede&t=229&ask_summarization=1"},{"index":4,"title":"Aşağı Yüz Köpek ve Plank Egzersizleri","list":{"type":"unordered","items":["Aşağı yüz köpek pozisyonunda (downward facing dog) sağ ve sol kene sırasıyla bükülerek ve düzleştirilerek hareket edilecek.","Plank pozisyonuna geçildikten sonra, bir kene mattan kaldırılıp, diğer kene üzerine uzanarak modifiye yan plank egzersizi yapılacak.","Yan plank pozisyonunda, destek olarak ayak şinleri kullanılarak, isteğe bağlı olarak bicep kulaklara doğru uzatılarak tam yan plank pozisyonuna geçilebilir."]},"beginTime":310,"endTime":398,"href":"/video/preview/14113312104480707463?parent-reqid=1769233628129169-3185788010947470388-balancer-l7leveler-kubr-yp-sas-16-BAL&text=Yoogar_Jede&t=310&ask_summarization=1"},{"index":5,"title":"Pilates ve Core Egzersizleri","list":{"type":"unordered","items":["Pilates'ten alınan side bend varyasyonunda, hipleri yukarı kaldırarak sağ hipinizi duvara dokunacak şekilde hareket ettirip plank pozuna geçiş yapılıyor.","Baby cobra pozisyonunda, ayak uçlarını işaret ederek ve ayak toplarına basarak, nefes alırken çene, göğüs ve elleri mattan kaldırarak hareket ediliyor.","Egzersiz sırasında parmak uçlarını yere getirip, elleri bir veya iki santim yukarı kaldırıp, elleri indirip tekrar yukarı kaldırarak hareket ediliyor."]},"beginTime":405,"endTime":465,"href":"/video/preview/14113312104480707463?parent-reqid=1769233628129169-3185788010947470388-balancer-l7leveler-kubr-yp-sas-16-BAL&text=Yoogar_Jede&t=405&ask_summarization=1"},{"index":6,"title":"Çocuk Pozu ve Aşağı Yönlü Köpek","list":{"type":"unordered","items":["Çocuk pozundan, elleri kullanarak biraz yukarı kaldırıp, nefes alırken çocuk pozuna geri dönülüyor.","Çocuk pozundan, elleri geriye uzatıp, belinizi kalçalarınızın üzerine düşürerek aşağı yönlü köpek pozuna geçiş yapılıyor.","Sağ bacak gökyüzüne doğru uzatılıp, nefes alırken keneğinizi burnunuza dokunarak plank pozuna geçiş yapılıyor."]},"beginTime":465,"endTime":522,"href":"/video/preview/14113312104480707463?parent-reqid=1769233628129169-3185788010947470388-balancer-l7leveler-kubr-yp-sas-16-BAL&text=Yoogar_Jede&t=465&ask_summarization=1"},{"index":7,"title":"Savaşçı İki Pozu ve Uzatılmış Yan Açılı","list":{"type":"unordered","items":["Sağ ayak matın kısa kenarına doğru ilerletilip, arka topuk matın kısa kenarına paralel hale getirilerek savaşçı iki pozuna geçiş yapılıyor.","Savaşçı iki pozunda, elleri yukarı kaldırıp, öne doğru eğilerek uzatılmış yan açılı pozuna geçiş yapılıyor.","Uzatılmış yan açılı pozunda, elleri yukarı kaldırıp, öne doğru eğilerek uzatılmış yan açılı pozuna geçiş yapılıyor."]},"beginTime":522,"endTime":566,"href":"/video/preview/14113312104480707463?parent-reqid=1769233628129169-3185788010947470388-balancer-l7leveler-kubr-yp-sas-16-BAL&text=Yoogar_Jede&t=522&ask_summarization=1"},{"index":8,"title":"Yan Plank ve Aşağı Yönlü Köpek","list":{"type":"unordered","items":["Yan plank pozundan, sağ ayak sol ayak yanına yerleştirilip, sol el üzerine yaslanıp, sağ el yukarı kaldırılarak klasik yan plank (vashitasana) pozuna geçiş yapılıyor.","Aşağı yönlü köpek pozundan, sağ el aşağı indirilip, kalçalar yukarı kaldırılıp, sol bacak gökyüzüne doğru 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