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arasına doğru yürümek gerekir.","Ayaklar omuz genişliğinde açık ve dizler büküldüğünde karnı üst bacaklara değdirir gibi yapmak ve kolları kavrağırlık gerekir.","Nefes tutmamak ve sıkışan yerlere ancak nefes üflediğinde açılacağından dikkat edilmelidir."]},"beginTime":782,"endTime":830,"href":"/video/preview/8926305925520532427?parent-reqid=1767477968853084-12371334162895915056-balancer-l7leveler-kubr-yp-klg-197-BAL&text=Yogan&t=782&ask_summarization=1"},{"index":8,"title":"Yarı Yol Açma ve Denge","list":{"type":"unordered","items":["Eller bacakların üstünde veya bileklerde veya uzun bir sırtla karşıya bakarak tekrar öne katlanılır.","Dizler bükülü, başı öne doğru bırakılarak esneme sağlanır ve nefes alırken yukarıya doğru omurlar tek tek üst üste koyacak şekilde yuvarlanır.","Uzun süre baş aşağı durulduğunda başın dönmesi normaldir, nefes düzenlemek için birkaç nefes 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olabilir.","Nefes alırken kollar başın üstüne gelir, nefes verirken öne doğru katlanılır."]},"beginTime":937,"endTime":1024,"href":"/video/preview/8926305925520532427?parent-reqid=1767477968853084-12371334162895915056-balancer-l7leveler-kubr-yp-klg-197-BAL&text=Yogan&t=937&ask_summarization=1"},{"index":11,"title":"Tam Güneşe Selam","list":{"type":"unordered","items":["Tam güneşe selam için ayaklar kapatılır veya açık devam edebilir.","Nefes alırken kollar başın üstüne, nefes verirken öne katlanılır.","Nefes alırken yarı yol açıl, nefes verirken dizler bükülür ve sağ ayakla geriye büyük bir adım atılır."]},"beginTime":1024,"endTime":1058,"href":"/video/preview/8926305925520532427?parent-reqid=1767477968853084-12371334162895915056-balancer-l7leveler-kubr-yp-klg-197-BAL&text=Yogan&t=1024&ask_summarization=1"},{"index":12,"title":"Low Lounge ve Plank","list":{"type":"unordered","items":["Sağ diz yere bırakılır, eller belde getirilir ve baş yukarı doğru çevrilmeye çalışılır.","Nefes alırken kollar başın üstüne uzatılır, nefes verirken eller yere gelir.","Sağ el yere kökle, sol el belde koyulur ve beden yana doğru çevrilir."]},"beginTime":1058,"endTime":1165,"href":"/video/preview/8926305925520532427?parent-reqid=1767477968853084-12371334162895915056-balancer-l7leveler-kubr-yp-klg-197-BAL&text=Yogan&t=1058&ask_summarization=1"},{"index":13,"title":"Aşağı Bakana Köpek ve Devam","list":{"type":"unordered","items":["Aşağı bakana köpek pozisyonunda sağ ayakla geriye gidildikten sonra sağ bacak yukarı doğru kaldırılır.","Kalçalar paralel tutularak sağ ayağın parmak uçları yere bakar ve diz karnın üzerine çekilir.","Nefes alırken diğer ayak yanına gelir, nefes verirken öne katlanır."]},"beginTime":1165,"endTime":1210,"href":"/video/preview/8926305925520532427?parent-reqid=1767477968853084-12371334162895915056-balancer-l7leveler-kubr-yp-klg-197-BAL&text=Yogan&t=1165&ask_summarization=1"},{"index":14,"title":"Diğer Taraf İçin Tam Güneşe Selam","list":{"type":"unordered","items":["Ayaklar kapalı yere sağlam basılır ve düz bir duruş sağlanır.","Nefes alırken kollar iki yandan başın üstüne, nefes verirken öne katlanılır.","Nefes alırken yarıya açıl, nefes verirken dizler bükülür ve sol ayağınla geriye büyük bir adım atılır."]},"beginTime":1210,"endTime":1250,"href":"/video/preview/8926305925520532427?parent-reqid=1767477968853084-12371334162895915056-balancer-l7leveler-kubr-yp-klg-197-BAL&text=Yogan&t=1210&ask_summarization=1"},{"index":15,"title":"Sol Taraf İçin Low Lounge ve Plank","list":{"type":"unordered","items":["Sol ayak kalça hizasında tutulur ve sağ ayak doksan derecede kalır.","Diz yere bırakılırken sol ayak parmak uçları hala takılı tutulur ve eller belde koyulur.","Sağ el belde koyulurken omurgadan çevrilmeye başlanır ve sol diz yere kaldırılabilir."]},"beginTime":1250,"endTime":1402,"href":"/video/preview/8926305925520532427?parent-reqid=1767477968853084-12371334162895915056-balancer-l7leveler-kubr-yp-klg-197-BAL&text=Yogan&t=1250&ask_summarization=1"},{"index":16,"title":"Aşağı Bakana Köpek ve Devam","list":{"type":"unordered","items":["Nefes tutmamak ve sesli nefes vermekten çekinmemek gerekir.","Sol ayağı yerden kaldırılırken kalçalar paralel tutulur ve sol ayak parmakları yere bakar.","Sağ ayak sol dizin yanına gider ve plank pozisyonuna geçilir."]},"beginTime":1402,"endTime":1467,"href":"/video/preview/8926305925520532427?parent-reqid=1767477968853084-12371334162895915056-balancer-l7leveler-kubr-yp-klg-197-BAL&text=Yogan&t=1402&ask_summarization=1"},{"index":17,"title":"Kapanış ve Motivasyon","list":{"type":"unordered","items":["Yorulup devam edemeyeceğinizi hissettiğiniz noktada videoyu durdurabilirsiniz.","Bugünkü tema \"üşenme, erteleme ve hareket etti\" olarak belirlenmiştir.","Devam etmek sizi güçlendirecek olan şeydir."]},"beginTime":1467,"endTime":1510,"href":"/video/preview/8926305925520532427?parent-reqid=1767477968853084-12371334162895915056-balancer-l7leveler-kubr-yp-klg-197-BAL&text=Yogan&t=1467&ask_summarization=1"},{"index":18,"title":"Savaşçı Pozları","list":{"type":"unordered","items":["Savaşçı pozlarına geçiş yaparken ekstra güçlü durmaya çalışılması gerektiği vurgulanıyor.","Nefes alırken sol ayakla geriye gidip, sağ ayak yere güçlü basarak, sol ayağın yerde ve sağ bacağın 90 derece olacak şekilde yüksek pozisyona geçiliyor.","Pozda sağ ayağın topuğu sol ayağı ortalıyor, sağ bacak 90 derece olmalı ve kollar paralel tutulmalı."]},"beginTime":1519,"endTime":1625,"href":"/video/preview/8926305925520532427?parent-reqid=1767477968853084-12371334162895915056-balancer-l7leveler-kubr-yp-klg-197-BAL&text=Yogan&t=1519&ask_summarization=1"},{"index":19,"title":"Trikonasana (Üçgen Poz)","list":{"type":"unordered","items":["Nefes verirken trikonasana (üçgen poz) pozuna geçiliyor, sol el başın üstünden yerde, sağ bacakta ciddi bir uzama bulunuyor.","Trikonasana'da sağ diz kesinlikle kırmamak gerekiyor, el yerde parmak uçlarının yerde olması en doğrusu.","Nefes alırken sırtı hayali bir duvara yaslıyormuş gibi açıp, nefesle birlikte yukarıya geliniyor."]},"beginTime":1625,"endTime":1681,"href":"/video/preview/8926305925520532427?parent-reqid=1767477968853084-12371334162895915056-balancer-l7leveler-kubr-yp-klg-197-BAL&text=Yogan&t=1625&ask_summarization=1"},{"index":20,"title":"Eller Belde Duruş","list":{"type":"unordered","items":["Ayak parmak uçları çevrildikten sonra iki ayağın birbirine paralel olması ve ellerin belde konması hem dinlendirici hem de üst bacakların açılmasına yardımcı oluyor.","Uzun bir duruşta kuvvetli şekilde ayaklar biraz açılarak ön eğilim kolaylaştırılıyor.","Omurgayla öne doğru katlanarak eller yere getiriliyor, eller ve ayaklar birbirine paralel tutulmalı."]},"beginTime":1681,"endTime":1771,"href":"/video/preview/8926305925520532427?parent-reqid=1767477968853084-12371334162895915056-balancer-l7leveler-kubr-yp-klg-197-BAL&text=Yogan&t=1681&ask_summarization=1"},{"index":21,"title":"Sol Ayağla Savaşçı Pozu","list":{"type":"unordered","items":["Sol ayağın parmak uçları çevrildikten sonra, sağ ayağın paralel olması ve sol dizin 90 dereceye getirilerek kolların iki yana açılması gerekiyor.","Trikonasana geçişinde sol bacağın içini uzatmak için kalça ortadayken sol bacağın içeriye doğru bastırılması ve sağa doğru çıkarmaya çalışılması gerekiyor.","Trikonasana'da göğsü yukarıya doğru çevirmek için arkanda hayali bir duvar varmış gibi hareket edilmeli."]},"beginTime":1771,"endTime":1910,"href":"/video/preview/8926305925520532427?parent-reqid=1767477968853084-12371334162895915056-balancer-l7leveler-kubr-yp-klg-197-BAL&text=Yogan&t=1771&ask_summarization=1"},{"index":22,"title":"Sol Ayağla Eller Belde Duruş","list":{"type":"unordered","items":["Sol ayağın içeriye doğru çevrilip eller belde konulduktan sonra, ayaklar birbirine paralel, dirsekler iki yana bakarak öne doğru katlanılıyor.","Dirsekler hafifçe bükülüp baş öne doğru bırakılabilir, başın tepesi yere gelebilir veya gelmeyebilir.","Nefes alırken karşıya bakarak eller belde konulup, nefes verirken öne katlanılıyor."]},"beginTime":1910,"endTime":1984,"href":"/video/preview/8926305925520532427?parent-reqid=1767477968853084-12371334162895915056-balancer-l7leveler-kubr-yp-klg-197-BAL&text=Yogan&t=1910&ask_summarization=1"},{"index":23,"title":"Uttanasana ve Ağaç Pozu","list":{"type":"unordered","items":["Uttanasana'dan çıkarken nefes alırken arkadaki sandalyeye oturulup, nefes verirken kollar bedenin iki yanında tutuluyor.","Denge çalışması için ağaç pozu (Vrikshasana) yapılıyor, ayaklar omuz genişliğinde aralık tutuluyor.","Sol ayağın üzerine denge taşınıp, sağ ayağı bükülüp diz yana açılarak sol ayağa yaslanıyor, el kalbine getirilebilir ve gözler kapatılarak denge bulunabilir."]},"beginTime":1984,"endTime":2146,"href":"/video/preview/8926305925520532427?parent-reqid=1767477968853084-12371334162895915056-balancer-l7leveler-kubr-yp-klg-197-BAL&text=Yogan&t=1984&ask_summarization=1"},{"index":24,"title":"Ağaç Pozu ve Denge","list":{"type":"unordered","items":["Ağaç pozu, düşünceler rüzgar gibi seni savururken güçlü durmaya çalışmanı simgeler.","Bu poz basit görünse de, gözlerini kapatınca düşme korkusuyla zorlaşır, sakin nefes alıp zihni harekete odaklamak kolaylaştırır.","İlerleyen seviyelerde baş üstü dururken titreme ve düşme korkusu olacak, bu nedenle zihni pratiğe odaklamak gerekir."]},"beginTime":2156,"endTime":2211,"href":"/video/preview/8926305925520532427?parent-reqid=1767477968853084-12371334162895915056-balancer-l7leveler-kubr-yp-klg-197-BAL&text=Yogan&t=2156&ask_summarization=1"},{"index":25,"title":"Ayağın Bacağa Yerleştirilmesi","list":{"type":"unordered","items":["Sağ bacağın üzerine dengeyi bulup, sol ayak parmaklarını taktıktan sonra sol elle ayağı bacağın içine yerleştirirsin.","Ayak tabanı ile bacağın içi birbirine itilmeli, yana açık diz seni öne doğru çeker.","Hazır hissettiğinde eller kalbin ortasına gelir, gözler kapatılabilir veya kollar iki yana açılarak ayağın bırakılabilir."]},"beginTime":2211,"endTime":2272,"href":"/video/preview/8926305925520532427?parent-reqid=1767477968853084-12371334162895915056-balancer-l7leveler-kubr-yp-klg-197-BAL&text=Yogan&t=2211&ask_summarization=1"},{"index":26,"title":"Kök Güç Çalışması","list":{"type":"unordered","items":["Kök güç çalışması için önce sfenks pozunda dirsekler yerde, omuzlar hizasında olmalı.","Dirsekleri birbirine kavrayıp, ayak parmak uçlarına mata takarak dizleri yere kaldır.","Ayakları yavaşça öne doğru yürütüp kalça yukarı iterek, baş aşağı duruşa benzer bir pozisyona gelirsin."]},"beginTime":2272,"endTime":2377,"href":"/video/preview/8926305925520532427?parent-reqid=1767477968853084-12371334162895915056-balancer-l7leveler-kubr-yp-klg-197-BAL&text=Yogan&t=2272&ask_summarization=1"},{"index":27,"title":"Kök Güçün Önemi","list":{"type":"unordered","items":["Kök güç çalışması özellikle baş aşağı duruşlarda (headstand, handstand) kolların kuvvetli olmasından bile daha önemlidir.","Pratiğin arasında kök gücü harekete geçiren ve nasıl kullanılacağını öğreten hareketler yapılmalıdır.","Kalça yukarı itme hareketini yaparken, sanki kalça başının üstüne gelecekmiş gibi hayal edebilirsin."]},"beginTime":2377,"endTime":2469,"href":"/video/preview/8926305925520532427?parent-reqid=1767477968853084-12371334162895915056-balancer-l7leveler-kubr-yp-klg-197-BAL&text=Yogan&t=2377&ask_summarization=1"},{"index":28,"title":"Rahatlatma Pozları","list":{"type":"unordered","items":["Ayakları bağdaş yapıp öne uzatıp, sırtüstü yatıp dizleri göğsüne çekerek karnı rahatlatabilirsin.","Happy baby (mutlu bebek) pozunda, ayakları yukarı kaldırıp iki yana açıp, dizlerin içinden ayakların dışını yakalayarak sallanabilirsin.","Bu poz hem kalçaları hem bel omurgayı rahatlatır."]},"beginTime":2469,"endTime":2645,"href":"/video/preview/8926305925520532427?parent-reqid=1767477968853084-12371334162895915056-balancer-l7leveler-kubr-yp-klg-197-BAL&text=Yogan&t=2469&ask_summarization=1"},{"index":29,"title":"Dersin Sonu ve Şavasana","list":{"type":"unordered","items":["Dersin sonunda her şeyi yere bırakma zamanı gelir, şavasana pozisyonuna geçebilirsin.","Başlangıçta zorlandığın ve belki kızgındığın unutulmalı, dersi tamamladığın için kendine teşekkür etmelisin.","Kendine bu zamanı ayırdığın için teşekkür etmek 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Kanalıma Abone olmayı unutmayıııın ♡ www.youtube.com/user/elvinimin?sub_co... 🎵 Epidemic Sound - Kullandığım Ses & Müzikler...","preview":{"posterSrc":"//avatars.mds.yandex.net/get-vthumb/4272400/4e0547757e97c5d39629b2ed3eb0c162/564x318_1","videoSrc":"https://video-preview.s3.yandex.net/pH6jYwAAAAA.mp4","videoType":"video/mp4"},"target":"_self","position":"3","reqid":"1767477968853084-12371334162895915056-balancer-l7leveler-kubr-yp-klg-197-BAL","summary":{"isFull":true,"fullTextUrl":"/video/result?ask_summarization=1&numdoc=1&noreask=1&nomisspell=1&parent-reqid=1767477968853084-12371334162895915056-balancer-l7leveler-kubr-yp-klg-197-BAL&text=videoid:11191956552746661390","teaser":[{"list":{"type":"unordered","items":["Bu video, bir yoga eğitmeni tarafından sunulan head stand (baş duruşu) için dört haftalık bir eğitim serisinin ilk bölümüdür. Eğitmen, Bülent adında bir arkadaşıyla birlikte çalışmaktadır.","Video, head stand için temel hazırlık adımlarını adım adım göstermektedir. Eğitmen önce masa pozisyonu, ardından kedi-inek ısınma pozu ve aşağı bakan köpek duruşunu detaylı olarak anlatmaktadır. Her pozisyonda üst bedenin nasıl kullanılacağı, dirseklerin içeri doğru çevrilmesi, karnın sıkılması ve kulakların omuz başlarından uzak tutulması gibi önemli noktalar vurgulanmaktadır. Eğitmen, bu serinin sadece head stand için değil, tüm yoga pratiğini daha farkında ve beden farkındalığı ile yapmak için de faydalı olduğunu belirtmektedir."]},"endTime":681,"title":"Head Stand (Baş Duruşu) Eğitim Serisi: İlk Bölüm","beginTime":0}],"fullResult":[{"index":0,"title":"Head Stand Serisi Tanıtımı","list":{"type":"unordered","items":["Head stand (baş duruşu) yoga'da temel duruşlardan biri olup, sadece kol-karın dengesi değil, tüm bedenin denge içinde olması gerektiği bir harekettir.","Dört haftalık bir seride adım adım bu duruşa ulaşma süreci anlatılacaktır.","Seriyi yaparken ısınma serileri koymayacak, ancak bedeni hazırlamak için üst beden, karn ve poza giriş adımları öğretilecektir."]},"beginTime":3,"endTime":104,"href":"/video/preview/11191956552746661390?parent-reqid=1767477968853084-12371334162895915056-balancer-l7leveler-kubr-yp-klg-197-BAL&text=Yogan&t=3&ask_summarization=1"},{"index":1,"title":"Masa Pozisyonu","list":{"type":"unordered","items":["Masa pozisyonunda 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I'm waiting for your comments... Don't forget to subscribe to my channel :) https://goo.gl/lzyXTw 🎵 Epidemic Sound...","preview":{"posterSrc":"//avatars.mds.yandex.net/get-vthumb/1626750/cf1dfb9e2c758bab5388e3782daaabe2/564x318_1","videoSrc":"https://video-preview.s3.yandex.net/y7BqtwAAAAA.mp4","videoType":"video/mp4"},"target":"_self","position":"5","reqid":"1767477968853084-12371334162895915056-balancer-l7leveler-kubr-yp-klg-197-BAL","summary":{"fullTextUrl":"/int_search_summary?data=http%3A%2F%2Fwww.youtube.com%2Fwatch%3Fv%3D7SSpmPXkf5E","linkTemplate":"/video/preview/1973910895087976875?parent-reqid=1767477968853084-12371334162895915056-balancer-l7leveler-kubr-yp-klg-197-BAL&text=Yogan&t=%%timestamp%%&ask_summarization=1"},"isAdultDoc":false,"relatedParams":{"text":"YOGA Yeni Başlayanların Evde Yapabileceği Başlangıç Seviye 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