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Bu nefes çalışması esnasında Jalandrabanda’nın (çene kilidini)...","preview":{"posterSrc":"//avatars.mds.yandex.net/get-vthumb/775662/13c27289b9941b6e9162a96d582d76d3/564x318_1","videoSrc":"https://video-preview.s3.yandex.net/P233CQEAAAA.mp4","videoType":"video/mp4"},"target":"_self","position":"7","reqid":"1765288430654472-4179528549755605449-balancer-l7leveler-kubr-yp-vla-8-BAL","summary":{"isFull":true,"fullTextUrl":"/video/result?ask_summarization=1&numdoc=1&noreask=1&nomisspell=1&parent-reqid=1765288430654472-4179528549755605449-balancer-l7leveler-kubr-yp-vla-8-BAL&text=videoid:17101083823770790209","teaser":[{"list":{"type":"unordered","items":["Bu video, İpek adlı bir eğitmen tarafından sunulan pranayama (nefes çalışması) eğitimidir. Başlangıç seviyesi için uygun olan bu içerikte, nefes çalışmaları ve çene kilidi (calandra banda) teknikleri anlatılmaktadır.","Video, önce çene kilidinin ne olduğunu ve nasıl uygulanacağını açıklayarak başlıyor. Ardından temizleme nefesi tekniği gösteriliyor. Daha sonra iki farklı nefes çalışması pratik ediliyor: ilk çalışma beş saniye nefes alma, beş saniye tutma ve on saniye verme; ikinci çalışma ise beş saniye nefes alma, on saniye tutma ve on saniye verme şeklinde. Her iki çalışma da ağız kapalı, tamamen burundan nefes alma ve verme prensibine dayanıyor."]},"endTime":633,"title":"Pranayama Nefes Çalışması Eğitimi","beginTime":0}],"fullResult":[{"index":0,"title":"Pranayama ve Calandra Banda Tanıtımı","list":{"type":"unordered","items":["Bu videoda nefes çalışması pranayama üzerinde bilgi verilecek ve pratiğe geçilecek.","Calandra banda (çene kilidi), nefes çalışmaları sırasında özellikle nefes tutmalar devreye girdiğinde uygulanır.","Çene kilidi, göğüs kafesini yukarıya doğru kaldırıp, boyun kaslarını kullanarak çene ile göğsü birbirine yaklaştırmak şeklinde uygulanır."]},"beginTime":8,"endTime":107,"href":"/video/preview/17101083823770790209?parent-reqid=1765288430654472-4179528549755605449-balancer-l7leveler-kubr-yp-vla-8-BAL&text=Cihangir+Yoga&t=8&ask_summarization=1"},{"index":1,"title":"Calandra Banda'nın Amacı ve Nefes Çalışması","list":{"type":"unordered","items":["Calandra banda, nefes tutmalarda oluşan bedenin içerisinde oluşan basıncı yukarı kafaya, beyne doğru göndermemek için yapılır.","Pranayama'da ilk nefes alışı beş saniye, nefes tutuşu beş saniye ve nefes verişi on saniye sürer.","Tüm nefes alışları, tutuşları ve verişleri ağız kapalı, tamamen burundan yapılır ve nefes çalışması boyunca calandra banda kullanılır."]},"beginTime":107,"endTime":147,"href":"/video/preview/17101083823770790209?parent-reqid=1765288430654472-4179528549755605449-balancer-l7leveler-kubr-yp-vla-8-BAL&text=Cihangir+Yoga&t=107&ask_summarization=1"},{"index":2,"title":"Temizleme Nefesi","list":{"type":"unordered","items":["Nefes çalışmalarına başlamadan önce temizleme nefesi uygulanır.","Temizleme nefesi, burundan alıp ağızdan vererek tamamen ciğerleri boşaltma işlemidir.","Temizleme nefesi, sanki bir mum alevine nazikçe üflermiş gibi, alevi oynatmadan ve söndürmeden yapılır."]},"beginTime":147,"endTime":203,"href":"/video/preview/17101083823770790209?parent-reqid=1765288430654472-4179528549755605449-balancer-l7leveler-kubr-yp-vla-8-BAL&text=Cihangir+Yoga&t=147&ask_summarization=1"},{"index":3,"title":"İlk Nefes Çalışması","list":{"type":"unordered","items":["Rahat bir oturuşa geçilir, oturma kemiklerinden başın tepesine doğru gövde yükseltilir ve omuzlar geriye alınır.","Temizleme nefesi üç kez uygulanır.","Çene kilidi uygulanarak beş saniye nefes alınır, beş saniye tutulur ve on saniye nefes verilir."]},"beginTime":203,"endTime":374,"href":"/video/preview/17101083823770790209?parent-reqid=1765288430654472-4179528549755605449-balancer-l7leveler-kubr-yp-vla-8-BAL&text=Cihangir+Yoga&t=203&ask_summarization=1"},{"index":4,"title":"İkinci Nefes Çalışması","list":{"type":"unordered","items":["İkinci çalışmada nefes tutmaları beş saniye, nefes verişi on saniye sürer.","Nefes çalışması sırasında nefes kesiliyormuş gibi veya tutmakta vermekte zorlanıyorsa, ilk çalışmaya dönülmesi önerilir.","Nefes çalışmalarını yoga pratiğinden sonra, şövalsan'dan önce veya herhangi bir günün bir zaman dilimi içerisinde kendi başına da yapabilirsiniz."]},"beginTime":374,"endTime":603,"href":"/video/preview/17101083823770790209?parent-reqid=1765288430654472-4179528549755605449-balancer-l7leveler-kubr-yp-vla-8-BAL&text=Cihangir+Yoga&t=374&ask_summarization=1"}],"linkTemplate":"/video/preview/17101083823770790209?parent-reqid=1765288430654472-4179528549755605449-balancer-l7leveler-kubr-yp-vla-8-BAL&text=Cihangir+Yoga&t=%%timestamp%%&ask_summarization=1"},"isAdultDoc":false,"relatedParams":{"text":"Nefes Çalışması - 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Bu akış boyunca tıpkı hayatın akışında olduğu gibi kendini koruman ve kollaman gereken anlar olabilir. İşte o anlarda...","preview":{"posterSrc":"//avatars.mds.yandex.net/get-vthumb/3385910/d5773a6e57fa4920626dcdec500c2751/564x318_1","videoSrc":"https://video-preview.s3.yandex.net/4LoYBwEAAAA.mp4","videoType":"video/mp4"},"target":"_self","position":"8","reqid":"1765288430654472-4179528549755605449-balancer-l7leveler-kubr-yp-vla-8-BAL","summary":{"isFull":true,"fullTextUrl":"/video/result?ask_summarization=1&numdoc=1&noreask=1&nomisspell=1&parent-reqid=1765288430654472-4179528549755605449-balancer-l7leveler-kubr-yp-vla-8-BAL&text=videoid:15807457660222570308","teaser":[{"list":{"type":"unordered","items":["Bu video, Şebnem adlı bir yoga eğitmeninin sunduğu orta seviye (C2) bir yoga pratik dersidir. Eğitmen, izleyicilere adım adım çeşitli yoga pozisyonlarını ve teknikleri göstermektedir.","Video, rahat bir oturuş pozisyonu ve nefes teknikleriyle başlayıp, Tadasana, Uttanasana, Trikonasana, Utkatasana gibi temel yoga pozisyonlarını içermektedir. Ders, farklı seviyelerde uygulamalar ve pozisyonların modifikasyonlarını da sunarak, izleyicilerin kendi hızlarında pratik yapabilmelerini sağlamaktadır. Pratik, \"dolan nefes\" tekniği ve meditasyon ile devam edip, son dinlenme pozisyonu şavasana ile tamamlanmaktadır.","Videoda her pozisyon için doğru vücut hizası, dikkat edilmesi gereken noktalar ve nefes teknikleri detaylı olarak anlatılmaktadır. Pratik, fiziksel esnekliği artırmak, kasları rahatlatacak ve derin bir teslimiyet anı yaşatacak şekilde yapılandırılmıştır."]},"endTime":4184,"title":"C2 Seviyesi Kapsamlı Yoga Pratik Videosu","beginTime":0}],"fullResult":[{"index":0,"title":"C2 Seviye Pratik Tanıtımı","list":{"type":"unordered","items":["Şebnem, orta seviye bir akış pratik yapacağını ve hayatın akışında olduğu gibi bazen kendini kovalamam, önlem almam ve tedbirli olmanın gerekliliğini vurguluyor.","Pratikte kendi gerçeğe kulak vermek, eylemin sonucuna güvenmek ve rıza göstermek gerektiği belirtiliyor.","Bu pratikte iki hal arasında bir denge araştırması yapılacak."]},"beginTime":8,"endTime":53,"href":"/video/preview/15807457660222570308?parent-reqid=1765288430654472-4179528549755605449-balancer-l7leveler-kubr-yp-vla-8-BAL&text=Cihangir+Yoga&t=8&ask_summarization=1"},{"index":1,"title":"Başlangıç Nefes Çalışması","list":{"type":"unordered","items":["Rahat bir oturuşa gelerek uzun bir omurgayla kalınması ve derin bir nefes alınması isteniyor.","Nefes alırken havanın burun deliklerinden girişini ve çıkışını duyarlı bir şekilde duyumsamak gerekiyor.","Gözler kapalı kalabilir veya göz kapaklarını ağır bırakarak yerde bir noktaya bakarak dikkat nefese yönlendirilebilir."]},"beginTime":53,"endTime":158,"href":"/video/preview/15807457660222570308?parent-reqid=1765288430654472-4179528549755605449-balancer-l7leveler-kubr-yp-vla-8-BAL&text=Cihangir+Yoga&t=53&ask_summarization=1"},{"index":2,"title":"Fiziksel Duruş ve Angeli Mudra","list":{"type":"unordered","items":["Fiziksel duruşun farkına vararak kalçaların ağırlaşması ve gövdenin kalçalar üzerinden yukarıya doğru uzaması isteniyor.","Derin bir nefes alıp omuzların rahat olması sağlanmalı.","Angeli mudra olarak eller kalp merkezinde buluşur, avuçlar nazikçe dokunur ve eylemin her anına farkındalık getirilmeli."]},"beginTime":158,"endTime":244,"href":"/video/preview/15807457660222570308?parent-reqid=1765288430654472-4179528549755605449-balancer-l7leveler-kubr-yp-vla-8-BAL&text=Cihangir+Yoga&t=158&ask_summarization=1"},{"index":3,"title":"On Mantrası ve Tadasana","list":{"type":"unordered","items":["Derin bir nefes alıp kalbinden gelen \"on\" mantrası söylenir.","Baş nazikçe ellerine doğru eğilir, eller bacaklara doğru bırakılır ve gözler açılır.","Tadasana pozisyonunda ayaklar kalça çıkık kemikleri ile hizalanmalı, ayak parmakları kaldırılıp parmak kökleri güçlüce bastırılmalı."]},"beginTime":244,"endTime":338,"href":"/video/preview/15807457660222570308?parent-reqid=1765288430654472-4179528549755605449-balancer-l7leveler-kubr-yp-vla-8-BAL&text=Cihangir+Yoga&t=244&ask_summarization=1"},{"index":4,"title":"Uttanasana ve Arda Hastasana","list":{"type":"unordered","items":["Nefes burundan alınarak kollar yukarı kaldırılır, avuç içleri birbirine dönük olmalı.","Dolan nefesle uttanasana pozisyonuna geçilir, başın ağırlığı bırakılır ve omurların arası uzaklaşır.","Arda hastasana pozisyonunda kollar biraz daha geriye, kalçalar hafifçe öne itilir ve kalp yükseltilir."]},"beginTime":338,"endTime":385,"href":"/video/preview/15807457660222570308?parent-reqid=1765288430654472-4179528549755605449-balancer-l7leveler-kubr-yp-vla-8-BAL&text=Cihangir+Yoga&t=338&ask_summarization=1"},{"index":5,"title":"Sun Salutation (Surya Namaskar)","list":{"type":"unordered","items":["Sun salutation (güneşe selam) için eller alt bacaklara yerleştirilir, kalçalardan geriye, başın tepesinden ileriye doğru uzanılır.","Uttanasana ve arda hastasana arasında geçiş yapılırken nefes kontrolüne dikkat edilmeli.","Kalçaların iki yanından yükseldiğinde hastasana pozisyonuna geçilir."]},"beginTime":385,"endTime":592,"href":"/video/preview/15807457660222570308?parent-reqid=1765288430654472-4179528549755605449-balancer-l7leveler-kubr-yp-vla-8-BAL&text=Cihangir+Yoga&t=385&ask_summarization=1"},{"index":6,"title":"Plank ve Çeviklik Egzersizleri","list":{"type":"unordered","items":["Eller omuzların altında yerleştirilerek plank (falaka) pozisyonuna geçilir.","Omuzlar el bileklerinin önüne doğru hareket eder, beden tek parça olarak aşağıya doğru iner.","Çeviklik egzersizleriyle uttanasana, arda hastasana ve plank pozisyonları arasında hızlı geçişler yapılır."]},"beginTime":592,"endTime":676,"href":"/video/preview/15807457660222570308?parent-reqid=1765288430654472-4179528549755605449-balancer-l7leveler-kubr-yp-vla-8-BAL&text=Cihangir+Yoga&t=592&ask_summarization=1"},{"index":7,"title":"Sonraki Pozisyonlar ve Sıçrama Egzersizleri","list":{"type":"unordered","items":["Dizler bükülüp hoplayarak sıçrama egzersizleri yapılır.","Arda hastasana ve uttanasana arasında 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yapılır."]},"beginTime":737,"endTime":847,"href":"/video/preview/15807457660222570308?parent-reqid=1765288430654472-4179528549755605449-balancer-l7leveler-kubr-yp-vla-8-BAL&text=Cihangir+Yoga&t=737&ask_summarization=1"},{"index":9,"title":"Sol Taraf Hareketleri","list":{"type":"unordered","items":["Sol ayağı matın soluna alınarak diz yere yerleştirilir, eller kalça kemiklerine yerleştirilir ve kollar havaya kaldırılır.","Sol el bileğinden yukarı çıkarak, bedenin sol tarafı kalabilir veya sağ el parmak uçları yere indirilebilir.","Sol dirseği sağ bacağının dışına takarak, avuçlar bacağın ve kolun birleştiği yerden güç alır."]},"beginTime":847,"endTime":995,"href":"/video/preview/15807457660222570308?parent-reqid=1765288430654472-4179528549755605449-balancer-l7leveler-kubr-yp-vla-8-BAL&text=Cihangir+Yoga&t=847&ask_summarization=1"},{"index":10,"title":"Sağ Taraf Hareketleri","list":{"type":"unordered","items":["Sağ ayağı iki elin tam ortasında yere yerleştirilerek on parmak ucuna yükselme yapılır.","Arkadaki ayağın dış kenarıyla kökleşerek, gövdenin ağırlığı sağ ayağın içinde yerleştirilir.","Sağ el kolun ve bacağın birleştiği rezistanstan güç alarak sırt geriye yaslanır ve üst kol yukarı kaldırılır."]},"beginTime":995,"endTime":1298,"href":"/video/preview/15807457660222570308?parent-reqid=1765288430654472-4179528549755605449-balancer-l7leveler-kubr-yp-vla-8-BAL&text=Cihangir+Yoga&t=995&ask_summarization=1"},{"index":11,"title":"Ters Savaşçı ve Köpek Pozisyonları","list":{"type":"unordered","items":["Ters savaşçı pozisyonunda sağ ucu tavana çevrilerek geriye doğru hareket edilir.","Köpek pozisyonunda sol diz karnına çekilerek, dizler birbirine yakınlaştırılır.","Sol el beş parmak ucunda yerde, sol ayağın önünde yerleştirilir ve sırt geriye yaslanır."]},"beginTime":1298,"endTime":1467,"href":"/video/preview/15807457660222570308?parent-reqid=1765288430654472-4179528549755605449-balancer-l7leveler-kubr-yp-vla-8-BAL&text=Cihangir+Yoga&t=1298&ask_summarization=1"},{"index":12,"title":"Trikonasana ve Ardha Chandrasana","list":{"type":"unordered","items":["Karnı içeri çekerek sağ ayağı iki elin ortasında yere yerleştirilir ve arkadaki topuğunu sağa doğru hareket ettirilir.","Trikonasana pozisyonunda üst gövde açılır ve üst kol yukarı kaldırılır.","Ardha Chandrasana pozisyonunda sol bacak geriye uzatılır, sol kol yukarı kaldırılır ve bakışlar yerde tutulur."]},"beginTime":1467,"endTime":1808,"href":"/video/preview/15807457660222570308?parent-reqid=1765288430654472-4179528549755605449-balancer-l7leveler-kubr-yp-vla-8-BAL&text=Cihangir+Yoga&t=1467&ask_summarization=1"},{"index":13,"title":"Vücut Duygusal Algılama","list":{"type":"unordered","items":["Bacaklar, kalçalar, göğüs kafesi, omuzlar, boyun, yüz kasları ve kaşlar arasındaki boşluklardan girip çıkan havayı algılamak önemlidir.","Derin nefes alıp bırakmak, bilinmeyene güvenmek ve teslim olmak vücutla bağlantı kurmaya yardımcı olur."]},"beginTime":1815,"endTime":1898,"href":"/video/preview/15807457660222570308?parent-reqid=1765288430654472-4179528549755605449-balancer-l7leveler-kubr-yp-vla-8-BAL&text=Cihangir+Yoga&t=1815&ask_summarization=1"},{"index":14,"title":"Yoga Pozisyonları","list":{"type":"unordered","items":["Elleri kalçanın iki yanına getirip gözlerini aralayarak, nefesle kolları yukarı kaldırıp, nefesle katlan oturmak (uttanasana) yapılabilir.","Aşağı bakan köpek adım (kaşısana) için dizleri hafifçe büküp, ellerinin arasına bakarak sıçrayarak veya iki büyük adımla geçiş yapılabilir.","Malasana pozisyonunda kalçalar kuyruk sokumundan yere doğru, omurga uzun, başın tepesi yukarıya doğru olmalıdır."]},"beginTime":1898,"endTime":1992,"href":"/video/preview/15807457660222570308?parent-reqid=1765288430654472-4179528549755605449-balancer-l7leveler-kubr-yp-vla-8-BAL&text=Cihangir+Yoga&t=1898&ask_summarization=1"},{"index":15,"title":"Çenelik ve Omurga Hizası","list":{"type":"unordered","items":["Çeneyi hafifçe içeriye ve geriye toplamak, uzun bir omurga ve boynun omurganın devamı olduğunu hatırlamak önemlidir.","Bakarsanda pozisyonunda elleri omuz genişliğinde yerleştirip, el parmaklarının arası açık olmalı ve işaret parmakları birbirine paralel tutulmalıdır.","Parmak uçlarını matına geçirip kalçaları yükseltmek, bacakların kollarıyla temasını kaybetmemek gerekir."]},"beginTime":1992,"endTime":2066,"href":"/video/preview/15807457660222570308?parent-reqid=1765288430654472-4179528549755605449-balancer-l7leveler-kubr-yp-vla-8-BAL&text=Cihangir+Yoga&t=1992&ask_summarization=1"},{"index":16,"title":"Chaturanga ve Hazırlık Çalışması","list":{"type":"unordered","items":["Chaturanga için yukarı bakan bir tak ayak parmaklarını kaşı ağzına, ellerin olduğu yere dirsekleri yerleştirip ön kolları birbirine doğru yaslamak gerekir.","Dizleri, kalça hizasını gerisini alıp göğsü yavaşça yere doğru araştırmak ve yüzü kollarına doğru yaslamak mümkündür.","Hazırlık çalışmasında elleri dirsekli kenetleyip dirsekleri omuzların tam altına denk gelecek şekilde yerleştirmek gerekir."]},"beginTime":2066,"endTime":2230,"href":"/video/preview/15807457660222570308?parent-reqid=1765288430654472-4179528549755605449-balancer-l7leveler-kubr-yp-vla-8-BAL&text=Cihangir+Yoga&t=2066&ask_summarization=1"},{"index":17,"title":"Düzmece ve Çocuk Pozisyonu","list":{"type":"unordered","items":["Ayak parmaklarını kıvırıp kalçaları yukarı kaldırıp, elleri doğru bastırıp ayakları öne doğru yürütmek önemlidir.","Sol ayak tırnak ucuna yükselip, sol ayağı yerden birkaç parmak kadar yukarı kaldırıp yavaşça yere yerleştirmek mümkündür.","Çocuk pozisyonunda kalınabilir veya oturma pozisyonuna geçilebilir, dizler hafif aralık olabilir ve ayak parmak uçları birbirine doğru olmalıdır."]},"beginTime":2230,"endTime":2312,"href":"/video/preview/15807457660222570308?parent-reqid=1765288430654472-4179528549755605449-balancer-l7leveler-kubr-yp-vla-8-BAL&text=Cihangir+Yoga&t=2230&ask_summarization=1"},{"index":18,"title":"Meditasyon ve Fiziksel Olarak Rahatlama","list":{"type":"unordered","items":["Geçmişte yaşadığınız her şeyi bırakıp, sonuca rıza göstererek teslim olun.","Bedeninize ve sağlığınız için şükran duyun.","Fiziksel olarak rahatlamak için boyun esnetme hareketi yapabilirsiniz."]},"beginTime":2334,"endTime":2412,"href":"/video/preview/15807457660222570308?parent-reqid=1765288430654472-4179528549755605449-balancer-l7leveler-kubr-yp-vla-8-BAL&text=Cihangir+Yoga&t=2334&ask_summarization=1"},{"index":19,"title":"Boyun Esnetme Hareketleri","list":{"type":"unordered","items":["Sol el parmak ucunu yere, sağ kolunu nazikçe başınıza uygulayarak yüzde 15-20 baskı yapın.","Omzunuzu rahat bırakın ve derinleşmeyi başı çekerek değil, yerdeki elinizi yana yürüterek yapın.","Çeneyi omzuna doğru eğip yavaşça çekin, sonra diğer taraf için aynı hareketi tekrarlayın."]},"beginTime":2412,"endTime":2545,"href":"/video/preview/15807457660222570308?parent-reqid=1765288430654472-4179528549755605449-balancer-l7leveler-kubr-yp-vla-8-BAL&text=Cihangir+Yoga&t=2412&ask_summarization=1"},{"index":20,"title":"Aşağı Bakarak Köpek Pozisyonu","list":{"type":"unordered","items":["Dizlerinizi matın önüne, kalçalarınızı üzerine oturun ve diz kapaklarını yakalayın.","Omuz başlarınızı geriye, karnınızı içeriye alarak sırtınızı geriye yaslayın.","Kollarınızı ileriye uzatıp, bacaklarınızı teker teker yukarı kaldırabilirsiniz."]},"beginTime":2545,"endTime":2573,"href":"/video/preview/15807457660222570308?parent-reqid=1765288430654472-4179528549755605449-balancer-l7leveler-kubr-yp-vla-8-BAL&text=Cihangir+Yoga&t=2545&ask_summarization=1"},{"index":21,"title":"Plank ve Full Pozisyon","list":{"type":"unordered","items":["Nava hazırlığı için karnınızı toparlayın ve ayak parmaklarınızı aktif tutun.","Geriye yuvarlanarak full pozisyon için bel ve bacaklarınızı ileriye uzatın.","Kolları kulakların yanından geriye uzatıp, beli yerden açmadan nefes alın."]},"beginTime":2573,"endTime":2651,"href":"/video/preview/15807457660222570308?parent-reqid=1765288430654472-4179528549755605449-balancer-l7leveler-kubr-yp-vla-8-BAL&text=Cihangir+Yoga&t=2573&ask_summarization=1"},{"index":22,"title":"Kaşımasana (Bacak Bükme Hareketi)","list":{"type":"unordered","items":["Sağ dizinizi büyük ve sağ ayağınızı sağ elin içinde yere yerleştirin.","Arkadaki dizinizi geriye yürüterek yere koyun ve sol elinizi matın soluna doğru getirin.","Sağ eli kalçanıza çevirip öndeki bacağına doğru arkadaki dizi ve ayağının içinden omzunuzu geriye alarak streç yapın."]},"beginTime":2651,"endTime":2810,"href":"/video/preview/15807457660222570308?parent-reqid=1765288430654472-4179528549755605449-balancer-l7leveler-kubr-yp-vla-8-BAL&text=Cihangir+Yoga&t=2651&ask_summarization=1"},{"index":23,"title":"Setubanda ve Sarvangasa","list":{"type":"unordered","items":["Topuklarınızı dizlerinize aynı hizaya getirin ve ayakları kalça genişliği mesafesinde tutun.","Elleri kalçaların iki yanında yerleştirin ve başının altında yükseklik oluşturulmasın.","Elleri çözüp kalçaları aşağıya doğru indirerek tekrar yapabilirsiniz."]},"beginTime":2810,"endTime":2881,"href":"/video/preview/15807457660222570308?parent-reqid=1765288430654472-4179528549755605449-balancer-l7leveler-kubr-yp-vla-8-BAL&text=Cihangir+Yoga&t=2810&ask_summarization=1"},{"index":24,"title":"Urdvadanurasana (Yükselen Köpek Pozisyonu)","list":{"type":"unordered","items":["Elleri omuzların altında yere yerleştirin ve el parmak uçları omuzlara dönük olacak şekilde dirsekleri toparlayın.","Başın tepesine yükselerek burada durabilirsiniz.","Ayaklarınızı mat genişliğinde aralayarak dizlerinizi birbirine düşürün ve kolları rahatlayın."]},"beginTime":2881,"endTime":3065,"href":"/video/preview/15807457660222570308?parent-reqid=1765288430654472-4179528549755605449-balancer-l7leveler-kubr-yp-vla-8-BAL&text=Cihangir+Yoga&t=2881&ask_summarization=1"},{"index":25,"title":"Bacak Devir Hareketi","list":{"type":"unordered","items":["Bacaklarınızı birleştirip ayak tabanlarını ve minik parmaklarını birbirine değecek şekilde tutun.","Dizlerinize gevşetip, yerçekimi çeksin ağırlığınızca izin verin.","Kalçalarınızı ve belinizi yumuşamasına izin verin."]},"beginTime":3065,"endTime":3186,"href":"/video/preview/15807457660222570308?parent-reqid=1765288430654472-4179528549755605449-balancer-l7leveler-kubr-yp-vla-8-BAL&text=Cihangir+Yoga&t=3065&ask_summarization=1"},{"index":26,"title":"Çıkık Bacak Hareketi","list":{"type":"unordered","items":["Sağ bacağınızı sol bacağın üzerine atıp kalçalarınızı matın sağ tarafına yönlendirin.","Bacaklarınızı sol yana devirip kolları iki yana açın.","Bacakları devirdiğiniz yöndeki kolu kaldırıp sol kürek kemiğini sağ kürek kemiğinden uzaklaştırabilirsiniz."]},"beginTime":3186,"endTime":3246,"href":"/video/preview/15807457660222570308?parent-reqid=1765288430654472-4179528549755605449-balancer-l7leveler-kubr-yp-vla-8-BAL&text=Cihangir+Yoga&t=3186&ask_summarization=1"},{"index":27,"title":"Çıkık Bacak Hareketi Diğer Taraf","list":{"type":"unordered","items":["Sol bacağınızı sağ bacağın üzerine atıp kalçalarınızı matın sol tarafına yönlendirin.","Bacaklarınızı sağa düşürdüğünüz yöndeki kolunu yukarı kaldırın.","Sağ kürek kemiğini daha da alan açmış olarak yere yerleştirin."]},"beginTime":3246,"endTime":3292,"href":"/video/preview/15807457660222570308?parent-reqid=1765288430654472-4179528549755605449-balancer-l7leveler-kubr-yp-vla-8-BAL&text=Cihangir+Yoga&t=3246&ask_summarization=1"},{"index":28,"title":"Çıkık Bacak Hareketi Son Hareket","list":{"type":"unordered","items":["Bacaklarınızı ortaya, kalçalarınızı ortaya yerleştirin.","Dizlerinizi karnınıza doğru çekip kendinize sarılın.","Sırtınızı yuvarlayarak yumuşak hareketlerle kendinizi kollayarak sırt üstü uzanın."]},"beginTime":3292,"endTime":3314,"href":"/video/preview/15807457660222570308?parent-reqid=1765288430654472-4179528549755605449-balancer-l7leveler-kubr-yp-vla-8-BAL&text=Cihangir+Yoga&t=3292&ask_summarization=1"},{"index":29,"title":"Çıkık Bacak Hareketi Son Hareket","list":{"type":"unordered","items":["Sağa sola sallandırarak bacaklarınızı ve belinizi masaj yapar gibi hareket ettirin.","Sağda can ruhsat kalçanın tam karşısına denk gelecek şekilde sol dizinizi bükün.","Gövdenizi öndeki bacağa doğru çevirip karnınızı ve gövdenizi yükseltin."]},"beginTime":3314,"endTime":3410,"href":"/video/preview/15807457660222570308?parent-reqid=1765288430654472-4179528549755605449-balancer-l7leveler-kubr-yp-vla-8-BAL&text=Cihangir+Yoga&t=3314&ask_summarization=1"},{"index":30,"title":"Yoga Pozları","list":{"type":"unordered","items":["Uzun bir hareketle eli kalçanın arkasına yerleştirip, diğer el bükülü dizden destek alarak iki omzun birleştirmek ve göğsü içe çekmek gerekiyor.","Sağ bacağın dışını yerde sağlam tutarak, dizinden yakaladığın i kalçaya doğru getirip, üst kolunu geriye ve göğsü çevirmek isteniyor.","Dolan nefesiyle yükselmek, bacakları öne doğru uzatıp gevşetmek ve ayak parmaklarının arasını açıp büzmek gerekiyor."]},"beginTime":3429,"endTime":3517,"href":"/video/preview/15807457660222570308?parent-reqid=1765288430654472-4179528549755605449-balancer-l7leveler-kubr-yp-vla-8-BAL&text=Cihangir+Yoga&t=3429&ask_summarization=1"},{"index":31,"title":"Omurga Çevirme ve Yürüyüş Pozu","list":{"type":"unordered","items":["Derin bir nefes alıp, nefesi verirken olabildiğince omuzları eşit tutarak ve bacağının tersi yönündeki eli uzatmak gerekiyor.","Sanki bir şeye uzanmak ister gibi eli, kolu ve bedenin o yönünü de uzatarak yakalamak ve gövdeyi bacaklarından yükseltmek isteniyor.","Dolan nefesle tekrar yükselip, kolu uzun tutarak kuyruk sokmak ve her iki elinden aldığın güçlü omuzları geriye almak gerekiyor."]},"beginTime":3517,"endTime":3706,"href":"/video/preview/15807457660222570308?parent-reqid=1765288430654472-4179528549755605449-balancer-l7leveler-kubr-yp-vla-8-BAL&text=Cihangir+Yoga&t=3517&ask_summarization=1"},{"index":32,"title":"Nefes Çalışması","list":{"type":"unordered","items":["Beş nefes alıp, on sayı tutup on sayıda nefes veren bir nefes çalışması yapılacak.","Jalandra banda (boğaz kilidi) kullanılarak çene geriye doğru ve çene ile göğs arasında bir kağıt tutuyormuş gibi yaklaştırılacak.","Son nefesle baş dikleştirilip, ban çözülüp ağızdan nefes verilecek ve son nefes alındıktan sonra nefes alış ve veriş arasındaki anlar fark edilecek."]},"beginTime":3706,"endTime":3926,"href":"/video/preview/15807457660222570308?parent-reqid=1765288430654472-4179528549755605449-balancer-l7leveler-kubr-yp-vla-8-BAL&text=Cihangir+Yoga&t=3706&ask_summarization=1"},{"index":33,"title":"Şavasana (Dinlenme Pozu)","list":{"type":"unordered","items":["Sırt üstü uzanıp, bacakların mat genişliğinde aralıktan, elleri ense köküne getirerek boynun arkasını nazikçe uzatıp başı öne yerleştirmek gerekiyor.","Kollar kalçaların iki yanından yere yayılmış halde, bacaklar rahat, dudaklar hafifçe aralık olmalı.","Ayak tabanlarını, bacakları, kalçaları, karın boşluğunu, omuzları ve kolları 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Matta görüşürüz! #herkeseyoga #herkeseevdeyoga #türkçeyoga...","preview":{"posterSrc":"//avatars.mds.yandex.net/get-vthumb/3049061/bebcea2bc0d11474cb12ac78a52cf522/564x318_1","videoSrc":"https://video-preview.s3.yandex.net/Ms9FKgEAAAA.mp4","videoType":"video/mp4"},"target":"_self","position":"16","reqid":"1765288430654472-4179528549755605449-balancer-l7leveler-kubr-yp-vla-8-BAL","summary":{"fullTextUrl":"/int_search_summary?data=http%3A%2F%2Fwww.youtube.com%2Fwatch%3Fv%3D1XsawFimNyU","linkTemplate":"/video/preview/8034389371226853340?parent-reqid=1765288430654472-4179528549755605449-balancer-l7leveler-kubr-yp-vla-8-BAL&text=Cihangir+Yoga&t=%%timestamp%%&ask_summarization=1"},"isAdultDoc":false,"relatedParams":{"text":"CY Akış - Her Seviyeye Açık ～ Cihangir Yoga - Müge Özkan","related_orig_text":"Cihangir Yoga","related_porno":false,"related_less_3m_off":true,"client":"d2d","no_cnt":1,"related_src":"serp","related":"{\"porno\":false,\"vfp\":1,\"orig_text\":\"Cihangir 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