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Eğitmen, her pozun nasıl yapılacağını detaylı olarak anlatmakta ve izleyicilere nefes alma tekniklerini vurgulamaktadır."]},"endTime":950,"title":"Pilates Inspired 15 Dakika Cooldown Stretch Routine","beginTime":0}],"fullResult":[{"index":0,"title":"Pilates Inspired Cooldown Stretch Routine","list":{"type":"unordered","items":["This is a 50 dakikalık Pilates inspired cooldown stretch routine that can be done after any workout.","The routine consists of poses to go through, each one for 30-30 seconds.","Start by kneeling on the mat with hips back towards heels, reaching arms forward while lowering chest towards the mat."]},"beginTime":0,"endTime":61,"href":"/video/preview/8816300452195559243?parent-reqid=1769736801646926-4192159049933087393-balancer-l7leveler-kubr-yp-vla-203-BAL&text=stretch&t=0&ask_summarization=1"},{"index":1,"title":"Cat-Cow Pose","list":{"type":"unordered","items":["Move on to all fours for cat-cow pose, with wrists under shoulders and knees under hips.","Take a 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good stretch.","Repeat on the other side, get into downward dog pozisyon veya just get straight into it.","Lift left ankle, give quads a good stretch."]},"beginTime":559,"endTime":694,"href":"/video/preview/8816300452195559243?parent-reqid=1769736801646926-4192159049933087393-balancer-l7leveler-kubr-yp-vla-203-BAL&text=stretch&t=559&ask_summarization=1"},{"index":8,"title":"T Shape Stretch","list":{"type":"unordered","items":["Lay flat on mat and turn to your right with left knee bent.","Extend arms out in T shape ve turn head facing up.","This is a good stretch for spine and hips."]},"beginTime":694,"endTime":785,"href":"/video/preview/8816300452195559243?parent-reqid=1769736801646926-4192159049933087393-balancer-l7leveler-kubr-yp-vla-203-BAL&text=stretch&t=694&ask_summarization=1"},{"index":9,"title":"Cobra Pose","list":{"type":"unordered","items":["Get into a downward dog position, lower hips down to mat while raising chest up into a cobra pose.","Flow back into a stretch smoothly, focus on breathing and relaxing body."]},"beginTime":785,"endTime":830,"href":"/video/preview/8816300452195559243?parent-reqid=1769736801646926-4192159049933087393-balancer-l7leveler-kubr-yp-vla-203-BAL&text=stretch&t=785&ask_summarization=1"},{"index":10,"title":"Reverse Stretch","list":{"type":"unordered","items":["Move into a reverse stretch, this can be challenging, if you can't do forward hold stretch yerine.","Sit on mat with feet placed together, grab onto feet, press knees towards mat for deeper stretch."]},"beginTime":830,"endTime":907,"href":"/video/preview/8816300452195559243?parent-reqid=1769736801646926-4192159049933087393-balancer-l7leveler-kubr-yp-vla-203-BAL&text=stretch&t=830&ask_summarization=1"},{"index":11,"title":"Child Pose","list":{"type":"unordered","items":["Get into a child pose to finish the cooldown.","Enjoy the rest of your day, and see you in the next 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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=1769736801646926-4192159049933087393-balancer-l7leveler-kubr-yp-vla-203-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=1769736801646926-4192159049933087393-balancer-l7leveler-kubr-yp-vla-203-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=1769736801646926-4192159049933087393-balancer-l7leveler-kubr-yp-vla-203-BAL&text=stretch&t=198&ask_summarization=1"},{"index":4,"title":"Aşağı Yüz Yüzey Köpek 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geriye doğru yuvarlayarak, diğer bacağını açarak derin bir nefes alıyorlar."]},"beginTime":315,"endTime":394,"href":"/video/preview/13901678628997793699?parent-reqid=1769736801646926-4192159049933087393-balancer-l7leveler-kubr-yp-vla-203-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=1769736801646926-4192159049933087393-balancer-l7leveler-kubr-yp-vla-203-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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