title
Beautiful Yoga for Flexibility and Strength, 20 Minute Beginners Class & Workout Stretch Routine

description
Beautiful Yoga for Flexibility and Strength, 20 Minute Beginners Class & Workout Stretch Routine ♥ Our FREE Yoga App for Apple: https://apple.co/2MhqR8n ♥ Our FREE Yoga App for Android: https://bit.ly/2MidhBO ♥ Start Your Two Week Free Trail http://www.wellnessplus.tv ♥ Help Support This Channel http://www.patreon.com/psychetruth ♥ Subscribe To Our Podcast http://wellnessplus.tv/podcast-audio/ #WellnessPlus #YogaWithCourtney #YogaForFlexibility -------------------------------------------- Beautiful #Yoga for Flexibility and Strength, 20 Minute Beginners Class & Workout Stretch Routine Visit Courtney Bell's website at http://www.YogaCurrent.com In this video, Jen shares the basic stretches to relieve tight, tense shoulders due to bad posture, slouching or sitting for long periods of time. Courtney Bell teaches classes in Austin, Texas. Official Courtney Bell Yoga Playlist http://www.youtube.com/playlist?list=PLvP8YsX0ebXZBNfbQzyF4LxdemdPZoU1B ♥ Follow our Social Media https://www.instagram.com/psychetruth http://www.facebook.com/psychetruthvideos http://www.twitter.com/psychetruth Related Videos Beautiful Morning Yoga Stretch For Beginners! 20 Minute Energy & Flexibility Workout Routine http://www.youtube.com/watch?v=PUwIloJTJo8&list=SPvP8YsX0ebXZBNfbQzyF4LxdemdPZoU1B 20 Minute Full Body Stretching Routine for Flexibility & Pain Relief, How to Stretch, Beginners Yoga http://www.youtube.com/watch?v=1fztE4mK7C0&list=SPvP8YsX0ebXZnbAP124v12rT2pabZ14D5 Splits Stretches Flexibility Workout How To Yoga For Beginnners, Cheer, Dance & Gymnastics http://www.youtube.com/watch?v=bhUcpoM15HU&list=SPvP8YsX0ebXbcTf1Gunhj3sfNmVT9yGFY Yoga to Make You Happy, Relaxing Beginners Routine for Stress & Depression, Lori Austin http://www.youtube.com/watch?v=Mqiqq3mutCQ&list=SPAF5794CCAFABE747 Music by iChill Music Factory http://www.ichillmusic.com Song: Gaia Journey Album: Gaia © Copyright 2014 Target Public Media, LLC. All Rights Reserved.

detail
{'title': 'Beautiful Yoga for Flexibility and Strength, 20 Minute Beginners Class & Workout Stretch Routine', 'heatmap': [{'end': 103.973, 'start': 51.057, 'weight': 0.748}], 'summary': "This yoga video by courtney bell provides a 20-minute beginners' class and workout stretch routine, emphasizing flexibility and strength through lateral stretches, back bends, and various yoga poses to improve muscle groups and balance, promoting overall well-being.", 'chapters': [{'end': 60.842, 'segs': [{'end': 60.842, 'src': 'embed', 'start': 0.45, 'weight': 0, 'content': [{'end': 11.12, 'text': 'Life Wisdom Hey everyone, my name is Courtney Bell.', 'start': 0.45, 'duration': 10.67}, {'end': 14.061, 'text': 'Thanks for stopping by to watch this video.', 'start': 11.26, 'duration': 2.801}, {'end': 17.942, 'text': "It's a yoga video focusing on flexibility.", 'start': 14.241, 'duration': 3.701}, {'end': 22.204, 'text': "As we build flexibility, we're also building our strength.", 'start': 18.542, 'duration': 3.662}, {'end': 29.786, 'text': 'This is going to allow your body to naturally open in correspondence to the strength.', 'start': 22.864, 'duration': 6.922}, {'end': 31.427, 'text': 'Favorite this video.', 'start': 30.266, 'duration': 1.161}, {'end': 34.388, 'text': 'So you can watch it over and over.', 'start': 32.307, 'duration': 2.081}, {'end': 40.992, 'text': 'It builds in intensity from the beginning sequences to the final sequences.', 'start': 34.408, 'duration': 6.584}, {'end': 47.495, 'text': "So it's possible that you might not make it through practicing with the entire video.", 'start': 41.492, 'duration': 6.003}, {'end': 48.916, 'text': 'That is fine.', 'start': 47.875, 'duration': 1.041}, {'end': 50.917, 'text': 'Feel free to leave me a comment.', 'start': 48.936, 'duration': 1.981}, {'end': 54.659, 'text': 'Let me know how far you get in the series.', 'start': 51.057, 'duration': 3.602}, {'end': 57.78, 'text': 'And then again, just keep watching it.', 'start': 55.139, 'duration': 2.641}, {'end': 60.842, 'text': 'Practice to the point where you feel comfortable.', 'start': 58.28, 'duration': 2.562}], 'summary': 'Yoga video for flexibility and strength, progressing in intensity, encouraging repeated practice.', 'duration': 60.392, 'max_score': 0.45, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/6OH_Ysv1TsA/pics/6OH_Ysv1TsA450.jpg'}], 'start': 0.45, 'title': 'Yoga for flexibility and strength', 'summary': 'Discusses a yoga video by courtney bell, emphasizing flexibility and strength, with a progressive intensity for gradual improvement and progress tracking.', 'chapters': [{'end': 60.842, 'start': 0.45, 'title': 'Yoga for flexibility and strength', 'summary': 'Discusses a yoga video by courtney bell focusing on flexibility and strength, with the intensity building from the beginning to the end, allowing viewers to gradually improve and track their progress.', 'duration': 60.392, 'highlights': ['The video focuses on yoga for flexibility and strength, allowing the body to naturally open with increasing strength.', 'It builds in intensity from the beginning to the final sequences, providing a progressive practice.', 'Viewers are encouraged to practice at their own pace and comfort level, with the option to track progress by leaving comments on the video.']}], 'duration': 60.392, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/6OH_Ysv1TsA/pics/6OH_Ysv1TsA450.jpg', 'highlights': ['The video focuses on yoga for flexibility and strength, allowing the body to naturally open with increasing strength.', 'It builds in intensity from the beginning to the final sequences, providing a progressive practice.', 'Viewers are encouraged to practice at their own pace and comfort level, with the option to track progress by leaving comments on the video.']}, {'end': 321.663, 'segs': [{'end': 168.261, 'src': 'embed', 'start': 61.782, 'weight': 0, 'content': [{'end': 68.966, 'text': "And eventually, if you haven't made it through the video already, you will progress to the complete video.", 'start': 61.782, 'duration': 7.184}, {'end': 73.528, 'text': "So you're going to begin standing with your feet about hip width apart.", 'start': 69.846, 'duration': 3.682}, {'end': 79.672, 'text': "And we'll inhale, reaching your arms out to the sides and up overhead.", 'start': 74.649, 'duration': 5.023}, {'end': 89.577, 'text': 'Exhale, retrace that pattern and bring your hands down through your base and return to prayer at your heart.', 'start': 81.112, 'duration': 8.465}, {'end': 103.973, 'text': 'inhale, inhale and extend open exhale and return to the center at your hearts.', 'start': 91.09, 'duration': 12.883}, {'end': 116.156, 'text': 'one more cycle inhale, stretching your shoulders open, reaching from your feet all the way to your fingertips and then exhale.', 'start': 103.973, 'duration': 12.183}, {'end': 123.463, 'text': 'return your hands to center at your heart, Now moving into some lateral stretches.', 'start': 116.156, 'duration': 7.307}, {'end': 127.825, 'text': 'bring your left hand to your hip and your right hand up overhead.', 'start': 123.463, 'duration': 4.362}, {'end': 134.768, 'text': "As you arc over your left side, you're gonna kick your hips out to the right side.", 'start': 128.925, 'duration': 5.843}, {'end': 139.17, 'text': 'And then inhale, switching sides.', 'start': 134.788, 'duration': 4.382}, {'end': 145.353, 'text': 'Right hand to your hip, left hand up, kicking your hips out to the left.', 'start': 139.77, 'duration': 5.583}, {'end': 149.051, 'text': 'And a couple more times.', 'start': 147.61, 'duration': 1.441}, {'end': 155.274, 'text': 'Your base is stable to support the rise of your spine off to the side.', 'start': 149.631, 'duration': 5.643}, {'end': 158.155, 'text': 'And inhale.', 'start': 155.294, 'duration': 2.861}, {'end': 165.339, 'text': 'Exhale Base of your body supports the upper body to stretch.', 'start': 159.396, 'duration': 5.943}, {'end': 168.261, 'text': 'One more time to each side.', 'start': 165.359, 'duration': 2.902}], 'summary': 'Progress through standing yoga poses with lateral stretches and controlled breathing.', 'duration': 106.479, 'max_score': 61.782, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/6OH_Ysv1TsA/pics/6OH_Ysv1TsA61782.jpg'}, {'end': 246.574, 'src': 'embed', 'start': 208.916, 'weight': 3, 'content': [{'end': 215.942, 'text': 'to establish the foundation for your heart to rise and your head to pour over behind you.', 'start': 208.916, 'duration': 7.026}, {'end': 220.385, 'text': 'Rise back to stand.', 'start': 218.724, 'duration': 1.661}, {'end': 233.556, 'text': 'Gently bend your knees for utkatasana, chair pose, generating the fire in our thighs and in our belly and in our shoulders and our arms.', 'start': 221.386, 'duration': 12.17}, {'end': 246.574, 'text': 'Again, the strength that we cultivate in our practice serves the flexibility and the fluidity that you will also receive.', 'start': 236.067, 'duration': 10.507}], 'summary': 'Yoga practice strengthens and generates fire in thighs, belly, shoulders, and arms, promoting flexibility and fluidity.', 'duration': 37.658, 'max_score': 208.916, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/6OH_Ysv1TsA/pics/6OH_Ysv1TsA208916.jpg'}, {'end': 321.663, 'src': 'embed', 'start': 289.036, 'weight': 1, 'content': [{'end': 298.978, 'text': "so if our joints aren't ready and we try and stretch our muscle too much, we run into an injury.", 'start': 289.036, 'duration': 9.942}, {'end': 306.219, 'text': "so just be gentle in the beginning, as you're developing this flexibility,", 'start': 298.978, 'duration': 7.241}, {'end': 314.081, 'text': 'place your hands down to the mat and step your feet back into downward dog again in downward dog.', 'start': 306.219, 'duration': 7.862}, {'end': 315.121, 'text': 'keep your knees bent.', 'start': 314.081, 'duration': 1.04}, {'end': 321.663, 'text': "You're not overextending your hamstrings or over-rotating your hips.", 'start': 316.36, 'duration': 5.303}], 'summary': 'Gentle stretching at the beginning prevents injury, focus on flexibility and avoid overextension.', 'duration': 32.627, 'max_score': 289.036, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/6OH_Ysv1TsA/pics/6OH_Ysv1TsA289036.jpg'}], 'start': 61.782, 'title': 'Yoga for flexibility and strength', 'summary': 'Demonstrates a yoga routine emphasizing lateral stretches and back bends to promote flexibility and strength, while also focusing on the importance of balancing strength and flexibility in yoga practice to prevent injuries and promote overall well-being.', 'chapters': [{'end': 207.333, 'start': 61.782, 'title': 'Yoga stretches and poses', 'summary': 'Demonstrates a yoga routine including standing stretches and poses, emphasizing lateral stretches and back bends, promoting flexibility and strength.', 'duration': 145.551, 'highlights': ['The routine includes lateral stretches and back bends to promote flexibility and strength.', 'The sequence involves standing with feet hip-width apart, inhaling arms up and exhaling hands back to prayer position at the heart.', 'The lateral stretches involve kicking the hips out to the side, emphasizing stability and body support.']}, {'end': 321.663, 'start': 208.916, 'title': 'Yoga for flexibility and strength', 'summary': 'Focuses on the importance of cultivating strength and flexibility in yoga practice, emphasizing the balance between the two to prevent injuries and promote overall well-being.', 'duration': 112.747, 'highlights': ['Emphasizing the importance of cultivating strength and flexibility in yoga practice to prevent injuries and promote overall well-being.', 'Guidance on practicing Utkatasana (chair pose) to generate fire in thighs, belly, shoulders, and arms.', 'The significance of gentle movements and bending knees to avoid muscle strain and promote joint flexibility.']}], 'duration': 259.881, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/6OH_Ysv1TsA/pics/6OH_Ysv1TsA61782.jpg', 'highlights': ['The routine includes lateral stretches and back bends to promote flexibility and strength.', 'Emphasizing the importance of cultivating strength and flexibility in yoga practice to prevent injuries and promote overall well-being.', 'The sequence involves standing with feet hip-width apart, inhaling arms up and exhaling hands back to prayer position at the heart.', 'Guidance on practicing Utkatasana (chair pose) to generate fire in thighs, belly, shoulders, and arms.', 'The lateral stretches involve kicking the hips out to the side, emphasizing stability and body support.', 'The significance of gentle movements and bending knees to avoid muscle strain and promote joint flexibility.']}, {'end': 717.426, 'segs': [{'end': 352.093, 'src': 'embed', 'start': 324.865, 'weight': 0, 'content': [{'end': 332.47, 'text': "And with your heels lifted and your knees bent, you're going to spring up through your thighs,", 'start': 324.865, 'duration': 7.605}, {'end': 341.236, 'text': 'shift your heels off to the right side and bend your knees so that you sit your hips back towards your heels.', 'start': 332.47, 'duration': 8.766}, {'end': 352.093, 'text': "Good Again, we're stretching your side body here as well as developing strength and flexibility in your shoulders and arms.", 'start': 343.285, 'duration': 8.808}], 'summary': 'Yoga pose strengthens shoulders and arms while stretching side body.', 'duration': 27.228, 'max_score': 324.865, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/6OH_Ysv1TsA/pics/6OH_Ysv1TsA324865.jpg'}, {'end': 518.554, 'src': 'embed', 'start': 433.956, 'weight': 2, 'content': [{'end': 435.157, 'text': 'Fingertips to the ground.', 'start': 433.956, 'duration': 1.201}, {'end': 440.681, 'text': 'And sway from your right side to your left side.', 'start': 436.618, 'duration': 4.063}, {'end': 446.807, 'text': 'Opening some movement through your rib cage.', 'start': 441.822, 'duration': 4.985}, {'end': 453.143, 'text': 'but also developing some strength in your upper body and your arms.', 'start': 448.24, 'duration': 4.903}, {'end': 466.812, 'text': 'Then back to center for cobra, hands under your shoulders, elbows in, lift your heart as you reach back through the tips of your toes.', 'start': 456.685, 'duration': 10.127}, {'end': 475.437, 'text': 'Return to the ground and press up and back for downward facing dog.', 'start': 468.653, 'duration': 6.784}, {'end': 482.791, 'text': 'From downward dog, walk your feet forward to the top of your mat.', 'start': 477.967, 'duration': 4.824}, {'end': 485.493, 'text': 'Inhale, lengthen.', 'start': 484.072, 'duration': 1.421}, {'end': 488.176, 'text': 'Exhale, fold.', 'start': 486.814, 'duration': 1.362}, {'end': 493.12, 'text': 'Roll your body up to stand.', 'start': 490.998, 'duration': 2.122}, {'end': 495.622, 'text': 'Arms open.', 'start': 494.761, 'duration': 0.861}, {'end': 498.284, 'text': 'Hands overhead.', 'start': 497.083, 'duration': 1.201}, {'end': 504.97, 'text': 'And exhale, fold back into standing forward fold.', 'start': 498.304, 'duration': 6.666}, {'end': 514.451, 'text': 'From here, keep your right foot forward, step your left foot back and lower your knee to the ground.', 'start': 507.827, 'duration': 6.624}, {'end': 518.554, 'text': 'You can have your toes hooked or you can unhook your toes.', 'start': 514.892, 'duration': 3.662}], 'summary': 'Yoga sequence with emphasis on upper body strength and flexibility, incorporating cobra and standing forward fold poses.', 'duration': 84.598, 'max_score': 433.956, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/6OH_Ysv1TsA/pics/6OH_Ysv1TsA433956.jpg'}, {'end': 675.738, 'src': 'embed', 'start': 607.1, 'weight': 1, 'content': [{'end': 617.307, 'text': 'keep your left foot forward, step your right foot back and keep your knee elevated and your back knee elevated.', 'start': 607.1, 'duration': 10.207}, {'end': 618.988, 'text': "So we're in a runner's lunge.", 'start': 617.627, 'duration': 1.361}, {'end': 628.154, 'text': "I'd like for you to shift from your left to your right so you can feel your hips swaying.", 'start': 620.449, 'duration': 7.705}, {'end': 639.661, 'text': "And as you sway, then return to center, you'll feel that natural steady core running through your body.", 'start': 629.695, 'duration': 9.966}, {'end': 648.695, 'text': "I'd like for you to plant your hands, draw up through your foot, and hover it back into plank pose.", 'start': 640.562, 'duration': 8.133}, {'end': 653.656, 'text': 'So this is developing some strength in your legs and in your core.', 'start': 649.535, 'duration': 4.121}, {'end': 665.198, 'text': "With that strength, we're gonna open into greater flexibility through your hips by drawing your left leg to the sky in downward dog splits.", 'start': 654.616, 'duration': 10.582}, {'end': 675.738, 'text': 'You can bend this top knee and lift it over your pose if that feels comfortable,', 'start': 668.439, 'duration': 7.299}], 'summary': "Exercise routine: develop strength and flexibility through runner's lunge, plank pose, and downward dog splits.", 'duration': 68.638, 'max_score': 607.1, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/6OH_Ysv1TsA/pics/6OH_Ysv1TsA607100.jpg'}], 'start': 324.865, 'title': 'Yoga for strength and flexibility', 'summary': 'Showcases yoga sequences and poses for increasing strength and flexibility, featuring movements such as side stretches, plank poses, and lunges to improve various muscle groups including shoulders, arms, and core, promoting balance and stability.', 'chapters': [{'end': 475.437, 'start': 324.865, 'title': 'Yoga flow for strength and flexibility', 'summary': 'Demonstrates a yoga sequence focusing on developing strength and flexibility, including movements like side stretches, plank poses, and cobra stretches, to improve the shoulders, arms, and side body.', 'duration': 150.572, 'highlights': ['The sequence involves movements to stretch the side body and develop strength and flexibility in the shoulders and arms.', 'Demonstrates transitions from downward dog to plank pose, focusing on building strength and control in the core and upper body.', 'The cobra stretch variation widens the hands for a broader chest, promoting strength in the upper body and arms.']}, {'end': 639.661, 'start': 477.967, 'title': 'Yoga flow for flexibility', 'summary': "Demonstrates a yoga flow sequence focusing on flexibility and strength, involving standing forward fold, lunges, and runner's lunge, promoting balance and core stability.", 'duration': 161.694, 'highlights': ["The sequence involves standing forward fold, lunges, and runner's lunge, promoting flexibility and core stability.", "The instructor emphasizes the importance of hip swaying in runner's lunge for enhanced flexibility and strength.", "Demonstration of various yoga poses for flexibility and strength, including standing forward fold, lunges, and runner's lunge."]}, {'end': 717.426, 'start': 640.562, 'title': 'Yoga poses for strength and flexibility', 'summary': "Demonstrates yoga poses for strength and flexibility, including developing strength in legs and core through plank pose, and increasing flexibility through hips using downward dog splits and runner's lunge.", 'duration': 76.864, 'highlights': ['Develop strength in legs and core through plank pose, enhancing overall physical fitness and stability.', 'Increase flexibility through hips by performing downward dog splits, aiding in improving range of motion and reducing muscle tightness.', "Practice runner's lunge to enhance lower body flexibility and stability, promoting better balance and agility."]}], 'duration': 392.561, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/6OH_Ysv1TsA/pics/6OH_Ysv1TsA324865.jpg', 'highlights': ['The sequence involves movements to stretch the side body and develop strength and flexibility in the shoulders and arms.', 'Demonstrates transitions from downward dog to plank pose, focusing on building strength and control in the core and upper body.', 'The cobra stretch variation widens the hands for a broader chest, promoting strength in the upper body and arms.', "The sequence involves standing forward fold, lunges, and runner's lunge, promoting flexibility and core stability.", 'Develop strength in legs and core through plank pose, enhancing overall physical fitness and stability.', 'Increase flexibility through hips by performing downward dog splits, aiding in improving range of motion and reducing muscle tightness.', "The instructor emphasizes the importance of hip swaying in runner's lunge for enhanced flexibility and strength.", "Practice runner's lunge to enhance lower body flexibility and stability, promoting better balance and agility.", "Demonstration of various yoga poses for flexibility and strength, including standing forward fold, lunges, and runner's lunge."]}, {'end': 1117.947, 'segs': [{'end': 762.903, 'src': 'embed', 'start': 718.567, 'weight': 5, 'content': [{'end': 723.13, 'text': 'So you find your center and then step forward to the top of your mat.', 'start': 718.567, 'duration': 4.563}, {'end': 727.573, 'text': 'Roll your body up.', 'start': 726.132, 'duration': 1.441}, {'end': 738.969, 'text': 'to stand and for our final cycle, exhale, folding back in inhale.', 'start': 729.403, 'duration': 9.566}, {'end': 754.117, 'text': 'stretch your spine long this time, step both feet straight back into downward dog from downward dog, lift your heels, roll forward into plank,', 'start': 738.969, 'duration': 15.148}, {'end': 756.799, 'text': 'pose and exhale.', 'start': 754.117, 'duration': 2.682}, {'end': 762.903, 'text': 'come all the way down to the ground, inhale.', 'start': 756.799, 'duration': 6.104}], 'summary': 'Yoga practice: roll up, stretch, and flow through poses to strengthen and lengthen the body.', 'duration': 44.336, 'max_score': 718.567, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/6OH_Ysv1TsA/pics/6OH_Ysv1TsA718567.jpg'}, {'end': 1017.513, 'src': 'embed', 'start': 847.384, 'weight': 0, 'content': [{'end': 848.665, 'text': 'Hover your right foot.', 'start': 847.384, 'duration': 1.281}, {'end': 853.008, 'text': 'Send it up to the sky and downward dog splits.', 'start': 850.046, 'duration': 2.962}, {'end': 858.813, 'text': 'Return your right foot alongside your left.', 'start': 856.152, 'duration': 2.661}, {'end': 861.534, 'text': 'Inhale your left leg.', 'start': 859.854, 'duration': 1.68}, {'end': 863.935, 'text': 'Bend your knee.', 'start': 863.115, 'duration': 0.82}, {'end': 865.976, 'text': 'Open your hips to the sky.', 'start': 864.376, 'duration': 1.6}, {'end': 872.599, 'text': 'Create a big circle around the left side of your body.', 'start': 867.317, 'duration': 5.282}, {'end': 877.161, 'text': 'Retrace the circle all the way up.', 'start': 874.22, 'duration': 2.941}, {'end': 882.854, 'text': 'And then draw your left foot forward in between your hands.', 'start': 879.211, 'duration': 3.643}, {'end': 888.417, 'text': 'Pivot your back heel down, hips squared to the front of your mat.', 'start': 884.255, 'duration': 4.162}, {'end': 892.86, 'text': 'Inhale, warrior one, arms up overhead.', 'start': 889.578, 'duration': 3.282}, {'end': 898.184, 'text': 'Exhale, hands down into a lunge.', 'start': 894.882, 'duration': 3.302}, {'end': 905.769, 'text': 'Hover your left foot back, send it to the sky and downward dog splits.', 'start': 899.084, 'duration': 6.685}, {'end': 910.339, 'text': 'both feet to the mat.', 'start': 907.538, 'duration': 2.801}, {'end': 914.06, 'text': 'inhale forward to plank pose.', 'start': 910.339, 'duration': 3.721}, {'end': 927.405, 'text': 'exhale lower chaturanga, either all the way to the ground in cobra or up an upward dog.', 'start': 914.06, 'duration': 13.345}, {'end': 935.928, 'text': 'exhale. return your hips to the sky and downward dog and ride the flow of your breath.', 'start': 927.405, 'duration': 8.523}, {'end': 953.345, 'text': "Now from downward dog, let's step your feet forward to the top of your mat.", 'start': 947.638, 'duration': 5.707}, {'end': 959.413, 'text': 'Have a seat down behind your heels.', 'start': 957.43, 'duration': 1.983}, {'end': 971.597, 'text': "And we're going to rock onto your back.", 'start': 968.414, 'duration': 3.183}, {'end': 981.284, 'text': 'Keep your knees bent into your chest and wrap your arms around your legs to create a nice little cocoon for yourself.', 'start': 972.157, 'duration': 9.127}, {'end': 986.008, 'text': 'Rocking from the left side of your spine to the right.', 'start': 982.905, 'duration': 3.103}, {'end': 1002.026, 'text': "So from here, you'll place your left foot to the ground and cross your right ankle over your left thigh.", 'start': 994.358, 'duration': 7.668}, {'end': 1009.012, 'text': 'This is a great pose for opening flexibility in your strong legs and your strong hips.', 'start': 1003.047, 'duration': 5.965}, {'end': 1017.513, 'text': "So you might want to stay right here if this feels like it's moving and circulating around your hip.", 'start': 1010.011, 'duration': 7.502}], 'summary': 'Yoga session involves various poses and movements to enhance flexibility and strength.', 'duration': 170.129, 'max_score': 847.384, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/6OH_Ysv1TsA/pics/6OH_Ysv1TsA847384.jpg'}, {'end': 1078.816, 'src': 'embed', 'start': 1048.784, 'weight': 2, 'content': [{'end': 1055.351, 'text': 'So strength is going to mingle with your flexibility.', 'start': 1048.784, 'duration': 6.567}, {'end': 1062.299, 'text': "So don't get frustrated if you aren't as deep into your hips as you think you should be or as if you'd like to be.", 'start': 1055.411, 'duration': 6.888}, {'end': 1064.661, 'text': 'Be compassionate with yourself.', 'start': 1062.319, 'duration': 2.342}, {'end': 1078.816, 'text': 'compassionate with the life you live and your activities, and everything that makes you strong, and also everything that cultivates flexibility.', 'start': 1065.967, 'duration': 12.849}], 'summary': 'Strength and flexibility are equally important for physical well-being. embrace your current level and cultivate both aspects.', 'duration': 30.032, 'max_score': 1048.784, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/6OH_Ysv1TsA/pics/6OH_Ysv1TsA1048784.jpg'}], 'start': 718.567, 'title': 'Yoga flow sequences', 'summary': 'Details yoga flow sequences focusing on centering, movement, breathwork, and alignment, with a specific emphasis on transitioning through poses and maintaining proper form. it also emphasizes building strength and flexibility through movements like warrior one, downward dog splits, and hip-opening poses, while promoting compassion and presence in the practice.', 'chapters': [{'end': 811.66, 'start': 718.567, 'title': 'Yoga flow: centering and movement', 'summary': 'Focuses on a yoga flow sequence and emphasizes the importance of breathwork and alignment, with a specific emphasis on transitioning through poses and maintaining proper form, culminating in the extension of the right leg to the sky during the sequence.', 'duration': 93.093, 'highlights': ['The chapter emphasizes the importance of breathwork and alignment, with a focus on transitioning through poses and maintaining proper form.', 'The sequence culminates in the extension of the right leg to the sky, highlighting the progression of the practice.', 'The instructor guides the practitioners through a series of movements, including standing at the top of the mat, folding back, stretching the spine, stepping into downward dog, transitioning to plank pose, and eventually extending the right leg to the sky.', 'The practitioners are encouraged to find their center, emphasizing the importance of stability and balance during the practice.']}, {'end': 1117.947, 'start': 812.7, 'title': 'Yoga flow for strength and flexibility', 'summary': 'Details a yoga flow sequence that focuses on building strength and flexibility, involving movements such as warrior one, downward dog splits, and hip-opening poses, emphasizing the importance of being compassionate and present in the practice.', 'duration': 305.247, 'highlights': ['The importance of strength and flexibility is emphasized, encouraging individuals to be compassionate and present in their practice, acknowledging that different sides of the body may exhibit varying levels of flexibility.', 'Detailed guidance on yoga movements, including warrior one, downward dog splits, and hip-opening poses, emphasizing the flow of breath and the need to avoid pushing through barriers.', 'Instructions on transitioning through yoga poses, such as stepping feet forward, rocking onto the back, and crossing ankles to open flexibility in the legs and hips.', 'Encouragement to be present in the practice, acknowledging the varying sensations and differences in flexibility from one side of the body to another.']}], 'duration': 399.38, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/6OH_Ysv1TsA/pics/6OH_Ysv1TsA718567.jpg', 'highlights': ['The chapter emphasizes breathwork, alignment, and transitioning through poses.', 'Detailed guidance on yoga movements, including warrior one, downward dog splits, and hip-opening poses.', 'Encouragement to be present in the practice, acknowledging varying sensations and differences in flexibility.', 'The sequence culminates in extending the right leg to the sky, highlighting the progression of the practice.', 'Emphasis on strength and flexibility, promoting compassion and presence in the practice.', 'Encouragement to find center, emphasizing stability and balance during the practice.', 'Instructions on transitioning through yoga poses, such as stepping feet forward and crossing ankles to open flexibility.', 'Practitioners guided through a series of movements, including standing at the top of the mat, folding back, and transitioning to plank pose.']}, {'end': 1289.261, 'segs': [{'end': 1257.094, 'src': 'embed', 'start': 1149.675, 'weight': 0, 'content': [{'end': 1160.357, 'text': "you'll place blocks or cushions or blankets under your thighs so that your knees aren't just hanging out and freaking out without any support.", 'start': 1149.675, 'duration': 10.682}, {'end': 1176.825, 'text': "If you're open enough to go without support, feel the inner hips opening, soles of the feet together, And you can stay here as long as you like.", 'start': 1161.637, 'duration': 15.188}, {'end': 1181.566, 'text': 'This pose is great to stay in for five minutes or more.', 'start': 1176.965, 'duration': 4.601}, {'end': 1187.887, 'text': 'But you can also extend your feet and find a resting pose in savasana.', 'start': 1181.906, 'duration': 5.981}, {'end': 1203.13, 'text': "You're welcome to stay in savasana as well for as long as you'd like.", 'start': 1197.409, 'duration': 5.721}, {'end': 1216.295, 'text': "Whenever you're ready to come out, generate some movement through your toes, through your fingers, and then bend your knees,", 'start': 1205.407, 'duration': 10.888}, {'end': 1219.978, 'text': 'rock or roll up to a comfortable seat.', 'start': 1216.295, 'duration': 3.683}, {'end': 1226.175, 'text': 'And great job practicing with me today.', 'start': 1222.474, 'duration': 3.701}, {'end': 1234.678, 'text': 'Let me know how you did, how far you got along in this series and if there was anything that really spoke to you,', 'start': 1226.195, 'duration': 8.483}, {'end': 1238.5, 'text': 'and if there was anything that was really too challenging for you.', 'start': 1234.678, 'duration': 3.822}, {'end': 1243.146, 'text': 'Feel free to watch the video over and over.', 'start': 1239.841, 'duration': 3.305}, {'end': 1252.721, 'text': "You can learn a lot just by watching and practicing as well when you feel like you're in the mood.", 'start': 1243.266, 'duration': 9.455}, {'end': 1257.094, 'text': 'But also watching The movements does go a long way.', 'start': 1252.881, 'duration': 4.213}], 'summary': 'Yoga practice with support for hips, 5-min pose, savasana, encourage watching and practicing.', 'duration': 107.419, 'max_score': 1149.675, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/6OH_Ysv1TsA/pics/6OH_Ysv1TsA1149675.jpg'}], 'start': 1120.876, 'title': 'Yoga practice for flexibility and balance', 'summary': "Guides through a series of yoga poses, including bridge pose, cobbler's pose, and savasana, emphasizing flexibility and relaxation, encouraging viewers to stay in cobbler's pose for at least five minutes and to extend the feet for resting in savasana.", 'chapters': [{'end': 1289.261, 'start': 1120.876, 'title': 'Yoga practice for flexibility and balance', 'summary': "Guides through a series of yoga poses, including bridge pose, cobbler's pose, and savasana, with emphasis on flexibility and relaxation, encouraging viewers to stay in cobbler's pose for at least five minutes and to extend the feet for resting in savasana.", 'duration': 168.385, 'highlights': ["The chapter emphasizes the importance of cobbler's pose for flexibility by suggesting to stay in the pose for at least five minutes or more.", 'The instructor encourages viewers to extend their feet and find a resting pose in savasana, promoting relaxation and flexibility.', "The chapter advises using support such as blocks, cushions, or blankets under the thighs in cobbler's pose if uncomfortable, promoting the importance of comfort and support in yoga practice.", 'The instructor encourages viewers to generate movement through their toes and fingers, promoting awareness and mindfulness in the practice.', "The chapter ends with the instructor expressing anticipation to hear about the viewers' experience with the practice, promoting engagement and feedback."]}], 'duration': 168.385, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/6OH_Ysv1TsA/pics/6OH_Ysv1TsA1120876.jpg', 'highlights': ["The chapter emphasizes the importance of cobbler's pose for flexibility by suggesting to stay in the pose for at least five minutes or more.", 'The instructor encourages viewers to extend their feet and find a resting pose in savasana, promoting relaxation and flexibility.', "The chapter advises using support such as blocks, cushions, or blankets under the thighs in cobbler's pose if uncomfortable, promoting the importance of comfort and support in yoga practice.", 'The instructor encourages viewers to generate movement through their toes and fingers, promoting awareness and mindfulness in the practice.', "The chapter ends with the instructor expressing anticipation to hear about the viewers' experience with the practice, promoting engagement and feedback."]}], 'highlights': ['The routine includes lateral stretches and back bends to promote flexibility and strength.', 'The video focuses on yoga for flexibility and strength, allowing the body to naturally open with increasing strength.', 'The sequence involves movements to stretch the side body and develop strength and flexibility in the shoulders and arms.', "The chapter emphasizes the importance of cobbler's pose for flexibility by suggesting to stay in the pose for at least five minutes or more.", 'It builds in intensity from the beginning to the final sequences, providing a progressive practice.', 'The chapter emphasizes breathwork, alignment, and transitioning through poses.', 'The significance of gentle movements and bending knees to avoid muscle strain and promote joint flexibility.', 'The sequence involves standing with feet hip-width apart, inhaling arms up and exhaling hands back to prayer position at the heart.', 'The instructor encourages viewers to extend their feet and find a resting pose in savasana, promoting relaxation and flexibility.', 'The instructor encourages viewers to generate movement through their toes and fingers, promoting awareness and mindfulness in the practice.', 'Viewers are encouraged to practice at their own pace and comfort level, with the option to track progress by leaving comments on the video.', "The chapter advises using support such as blocks, cushions, or blankets under the thighs in cobbler's pose if uncomfortable, promoting the importance of comfort and support in yoga practice.", 'Guidance on practicing Utkatasana (chair pose) to generate fire in thighs, belly, shoulders, and arms.', "The instructor emphasizes the importance of hip swaying in runner's lunge for enhanced flexibility and strength.", 'The sequence culminates in extending the right leg to the sky, highlighting the progression of the practice.', "The chapter ends with the instructor expressing anticipation to hear about the viewers' experience with the practice, promoting engagement and feedback."]}