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Bu yoga serisi, sabah rutinine dahil edilerek enerji verici ve günlük hayata hazırlık için faydalı olabilir."]},"endTime":878,"title":"10 Dakikalık Sabah Yoga Serisi","beginTime":0}],"fullResult":[{"index":0,"title":"Giriş ve Sabah Yoga Serisi","list":{"type":"unordered","items":["Cassandra, tüm deneyim seviyeleri için uygun ve hiçbir ekipman gerektirmeyen 10 dakikalık bir sabah yoga serisi sunuyor.","Seri, oturarak başlıyor ve katılımcılar çapraz bacaklı bir pozisyonda oturup, omuzlarını geriye doğru yuvarlayarak ve sırtlarını uzatarak oturuyorlar.","Katılımcılar gözlerini kapatıp, başlarını kalçalarının üzerine yerleştirerek ve nefeslerini burunlarından alıp vererek sabah hislerini fark ediyorlar."]},"beginTime":0,"endTime":55,"href":"/video/preview/13901678628997793699?parent-reqid=1769336584957739-9961775692685541606-balancer-l7leveler-kubr-yp-sas-191-BAL&text=Stretch&t=0&ask_summarization=1"},{"index":1,"title":"İlk Hareketler ve Spinal 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hareketleri, rotasyon ve yan vücut uzaması gibi temel hareketleri yapıyorlar."]},"beginTime":153,"endTime":198,"href":"/video/preview/13901678628997793699?parent-reqid=1769336584957739-9961775692685541606-balancer-l7leveler-kubr-yp-sas-191-BAL&text=Stretch&t=153&ask_summarization=1"},{"index":3,"title":"Tabletop Pozisyonu ve Spinal Egzersizleri","list":{"type":"unordered","items":["Katılımcılar eller ve dizler üzerinde oturup, tabletop pozisyonunda spinal egzersizleri yapıyorlar.","Cat ve cow pozisyonlarında, nefes alırken belini indirip, gözlerini kaldırıp kuyruk kemiğini yukarı kaldırıyorlar.","Nefes verirken, matı uzaklaştırarak ve belini çekerek, her iki pozisyonda da nefesle birlikte hareket ediyorlar."]},"beginTime":198,"endTime":259,"href":"/video/preview/13901678628997793699?parent-reqid=1769336584957739-9961775692685541606-balancer-l7leveler-kubr-yp-sas-191-BAL&text=Stretch&t=198&ask_summarization=1"},{"index":4,"title":"Aşağı Yüz Yüzey Köpek Pozisyonu","list":{"type":"unordered","items":["Katılımcılar eller ve dizler üzerinde oturup, aşağı yüz yüzey köpek pozisyonuna geçiyorlar.","Eller biraz daha öne doğru uzatılıyor ve parmaklar ve dizler üzerine basılıyor.","Katılımcılar, ayaklarını kaydırarak ve bir keyiği bükerek, diğer keyiği düzleştirerek, arka bacak ve ayak kaslarını uzatıyorlar."]},"beginTime":259,"endTime":315,"href":"/video/preview/13901678628997793699?parent-reqid=1769336584957739-9961775692685541606-balancer-l7leveler-kubr-yp-sas-191-BAL&text=Stretch&t=259&ask_summarization=1"},{"index":5,"title":"Üç Bacaklı Köpek ve Savaşçı Pozisyonu","list":{"type":"unordered","items":["Katılımcılar bir bacağını gökyüzüne doğru kaldırıp, diğer bacağını bükerek üç bacaklı köpek pozisyonuna geçiyorlar.","Savaşçı iki pozisyonunda, bir ayak matın ortasına yerleştiriliyor ve diğer ayak matın kenarına paralel olarak yerleştiriliyor.","Katılımcılar, omuzlarını kalçalarının üzerine yerleştirerek, ellerini uzatarak ve bir omuzu geriye doğru yuvarlayarak, diğer bacağını açarak derin bir nefes alıyorlar."]},"beginTime":315,"endTime":394,"href":"/video/preview/13901678628997793699?parent-reqid=1769336584957739-9961775692685541606-balancer-l7leveler-kubr-yp-sas-191-BAL&text=Stretch&t=315&ask_summarization=1"},{"index":6,"title":"Üçgen ve Ağaç Pozisyonu","list":{"type":"unordered","items":["Katılımcılar bir bacağını gökyüzüne doğru kaldırıp, diğer bacağını gökyüzüne doğru kaldırarak üçgen pozisyonuna geçiyorlar.","Katılımcılar, omuzlarını geriye doğru yuvarlayarak, diğer bacağını açarak ve bacaklarını uzatarak, hamstring kaslarını uzatıyorlar.","Katılımcılar, ellerini kalplerine getirerek ağaç pozisyonuna geçiyorlar ve bir bacağını diğer bacağın içine yerleştirerek, diğer bacağını açarak ve bacaklarını uzatarak, ağaç dallarını 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ayaklarını geriye doğru uzatarak, plank pozisyonuna geçiyorlar.","Katılımcılar, dizlerini bükerek veya ellerini yere yerleştirerek, push-up pozisyonuna geçiyorlar.","Katılımcılar, ellerini yere yerleştirerek ve ayaklarını geriye doğru uzatarak, aşağı yüz yüzey köpek pozisyonuna geçiyorlar."]},"beginTime":507,"endTime":548,"href":"/video/preview/13901678628997793699?parent-reqid=1769336584957739-9961775692685541606-balancer-l7leveler-kubr-yp-sas-191-BAL&text=Stretch&t=507&ask_summarization=1"},{"index":9,"title":"İkinci Taraf Egzersizleri","list":{"type":"unordered","items":["Katılımcılar, bir bacağını gökyüzüne doğru kaldırıp, diğer bacağını bükerek üç bacaklı köpek pozisyonuna geçiyorlar.","Katılımcılar, bir bacağını gökyüzüne doğru kaldırıp, diğer bacağını gökyüzüne doğru kaldırarak üçgen pozisyonuna geçiyorlar.","Katılımcılar, ellerini kalplerine getirerek ağaç pozisyonuna geçiyorlar ve bir bacağını diğer bacağın içine yerleştirerek, diğer bacağını açarak ve bacaklarını uzatarak, 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