title
Beginners Yoga for Weight Loss | Blast Belly Fat! Core Strength Yoga & Back Pain Relief Class

description
In this Yoga video, Courtney Bell shares a basic weight loss yoga class. ♥ 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 #BeginnersYoga -------------------------------------------- Beginners #Yoga for #WeightLoss | Blast Belly Fat! #CoreStrength Yoga & Back Pain Relief Class Visit Courtney Bell's website at http://www.YogaCurrent.com In this Yoga video, Courtney Bell shares a basic weight loss yoga class. This Yoga for weight loss is yoga for beginners. Beginners yoga will improve flexibility and blast belly fat and love handles! Follow along with this 20 minute fat burning workout. 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=PLvP8YsX0ebXZBNfbQzyF4LxdemdPZoU1B Beautiful Yoga for Flexibility and Strength, 20 Minute Beginners Class & Workout Stretch Routine http://www.youtube.com/watch?v=6OH_Ysv1TsA&list=PLvP8YsX0ebXZBNfbQzyF4LxdemdPZoU1B Yoga For Back Pain Relief & Flexibility, 20 Minute Beginners Class & Workout Stretch Routine http://www.youtube.com/watch?v=IKpFl3aDpZw&list=PLvP8YsX0ebXZBNfbQzyF4LxdemdPZoU1B Beautiful Yoga For Relaxation, Stress Relief & Sleep http://www.youtube.com/watch?v=NL8oXVfMCBk&list=PLvP8YsX0ebXZBNfbQzyF4LxdemdPZoU1B Music by iChill Music Factory http://www.ichillmusic.com Song: Secret of India Album: Gaia © Copyright 2014 Target Public Media, LLC. All Rights Reserved. #Psychetruth

detail
{'title': 'Beginners Yoga for Weight Loss | Blast Belly Fat! Core Strength Yoga & Back Pain Relief Class', 'heatmap': [{'end': 67.166, 'start': 37.535, 'weight': 0.848}], 'summary': "A beginner's series on core strength introduces standing positions, utkatasana pose, and dietary tips, while subsequent chapters demonstrate yoga flow sequences, core-strengthening with props, relaxation practices, and yoga poses for core strength, aiming to improve flexibility, stability, and overall core strength for viewers transitioning to intermediate level.", 'chapters': [{'end': 187.104, 'segs': [{'end': 67.166, 'src': 'heatmap', 'start': 1.135, 'weight': 0, 'content': [{'end': 2.758, 'text': 'new videos every day.', 'start': 1.135, 'duration': 1.623}, {'end': 13.87, 'text': "Hi, this is Courtney, and you're watching Core Strength.", 'start': 11.55, 'duration': 2.32}, {'end': 19.251, 'text': "This is a beginner's series, so be sure and favorite this video so you can watch it again.", 'start': 14.111, 'duration': 5.14}, {'end': 25.713, 'text': 'And as you get comfortable in this series, you can advance to the second video, which is an intermediate core strength.', 'start': 19.271, 'duration': 6.442}, {'end': 32.494, 'text': "And I'm looking forward to showing you some tips on how to get your core strong and connected.", 'start': 26.793, 'duration': 5.701}, {'end': 34.654, 'text': 'So please join me on your mat.', 'start': 32.674, 'duration': 1.98}, {'end': 36.775, 'text': "We're going to start in a standing position.", 'start': 34.694, 'duration': 2.081}, {'end': 42.158, 'text': 'So we stand at the top of your mat and just get comfortable standing on your feet.', 'start': 37.535, 'duration': 4.623}, {'end': 47.862, 'text': 'So you want to lift your toes off of the ground and feel the base of your toes.', 'start': 42.278, 'duration': 5.584}, {'end': 54.367, 'text': 'We call that the ball of your foot from the big toe to the little toe grounded, stretching all the way back to your heels.', 'start': 47.902, 'duration': 6.465}, {'end': 64.154, 'text': 'And you can shift your weight from side to side to explore the outside edges of your feet as well and feel stable and relax your toes back to the ground.', 'start': 54.387, 'duration': 9.767}, {'end': 67.166, 'text': 'And take a deep breath.', 'start': 66.345, 'duration': 0.821}], 'summary': "Courtney's beginner series aims to strengthen core, with 2 levels of videos.", 'duration': 53.232, 'max_score': 1.135, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/aG6sKOv-CFM/pics/aG6sKOv-CFM1135.jpg'}, {'end': 187.104, 'src': 'embed', 'start': 112.913, 'weight': 2, 'content': [{'end': 120.274, 'text': "And we'll bring your feet a little closer together for Utkatasana, or chair pose, where we bend our knees and sit our hips back.", 'start': 112.913, 'duration': 7.361}, {'end': 123.819, 'text': 'and lift your arms up overhead.', 'start': 122.378, 'duration': 1.441}, {'end': 125.72, 'text': 'In the beginning here.', 'start': 123.839, 'duration': 1.881}, {'end': 130.602, 'text': "if you're feeling unstable in your core in Utkatasana, in this pose,", 'start': 125.72, 'duration': 4.882}, {'end': 139.027, 'text': "bring your hands to the center of your chest and that's gonna give you more stability in this abdominal lower back area.", 'start': 130.602, 'duration': 8.425}, {'end': 149.295, 'text': "So we're just gonna hold this pose and I'm keeping my hands in front of my chest to keep the integrity of my spine and my core in the very beginning here.", 'start': 139.687, 'duration': 9.608}, {'end': 154.32, 'text': "So a lot of people wonder what's a good thing to eat before yoga practice.", 'start': 150.176, 'duration': 4.144}, {'end': 158.584, 'text': 'And for me this morning, I love to bake apples.', 'start': 155.04, 'duration': 3.544}, {'end': 163.127, 'text': "So I had a baked apple this morning and it's really easy to do.", 'start': 159.284, 'duration': 3.843}, {'end': 171.673, 'text': 'You just heat up the oven and slice up an apple and cover it and bake it and put some cinnamon on top of it.', 'start': 163.147, 'duration': 8.526}, {'end': 173.554, 'text': "It's really delicious.", 'start': 171.693, 'duration': 1.861}, {'end': 175.696, 'text': "You don't even need any extra sweeteners.", 'start': 173.574, 'duration': 2.122}, {'end': 179.118, 'text': "So that's my breakfast tip for you today.", 'start': 176.456, 'duration': 2.662}, {'end': 187.104, 'text': "Let me know what you like to eat for breakfast if you have any tips to share and let me know if you've also ever baked an apple.", 'start': 179.659, 'duration': 7.445}], 'summary': 'Yoga instructor shares tips on utkatasana pose and breakfast, recommends baked apples.', 'duration': 74.191, 'max_score': 112.913, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/aG6sKOv-CFM/pics/aG6sKOv-CFM112913.jpg'}], 'start': 1.135, 'title': "Core strength beginner's series", 'summary': "Introduces a beginner's series on core strength, with instructions on standing position and utkatasana pose, and a breakfast tip of baked apples, aiming to guide viewers in progressing to intermediate level and sharing dietary tips.", 'chapters': [{'end': 187.104, 'start': 1.135, 'title': "Core strength beginner's series", 'summary': "Introduces a beginner's series on core strength, with instructions on standing position and utkatasana pose, and a breakfast tip of baked apples, aiming to guide viewers in progressing to intermediate level and sharing dietary tips.", 'duration': 185.969, 'highlights': ["The chapter introduces a beginner's series on core strength, aiming to guide viewers in progressing to the intermediate level.", 'Instructions are provided on the standing position, emphasizing stability and grounding through the feet.', 'The Utkatasana pose is demonstrated, with a focus on maintaining core stability and integrity of the spine.', 'A breakfast tip of baked apples is shared, promoting a healthy and easy-to-prepare option for pre-yoga practice.', 'Viewers are encouraged to share their breakfast tips and experiences with baked apples.']}], 'duration': 185.969, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/aG6sKOv-CFM/pics/aG6sKOv-CFM1135.jpg', 'highlights': ["The chapter introduces a beginner's series on core strength, aiming to guide viewers in progressing to the intermediate level.", 'Instructions are provided on the standing position, emphasizing stability and grounding through the feet.', 'The Utkatasana pose is demonstrated, with a focus on maintaining core stability and integrity of the spine.', 'A breakfast tip of baked apples is shared, promoting a healthy and easy-to-prepare option for pre-yoga practice.', 'Viewers are encouraged to share their breakfast tips and experiences with baked apples.']}, {'end': 632.536, 'segs': [{'end': 263.3, 'src': 'embed', 'start': 189.727, 'weight': 0, 'content': [{'end': 198.689, 'text': "So, from utkatasana, from chair pose, you're gonna press your thighs up, oh to stand and lift your arms back up overhead,", 'start': 189.727, 'duration': 8.962}, {'end': 202.67, 'text': 'getting fingertips together or arms separate.', 'start': 198.689, 'duration': 3.981}, {'end': 208.972, 'text': 'Exhale, go right back into that seat, pulling your hands in front of your chest.', 'start': 203.971, 'duration': 5.001}, {'end': 215.434, 'text': 'And inhale, stretching the feet down and the arms up.', 'start': 210.072, 'duration': 5.362}, {'end': 224.617, 'text': 'One more time, exhale, pulling into your core and inhale.', 'start': 217.149, 'duration': 7.468}, {'end': 234.266, 'text': "Then we're going to bend your knees gently and separate your feet so they're more hip width apart.", 'start': 227.94, 'duration': 6.326}, {'end': 241.033, 'text': "I'm going to fold over into a standing forward fold and just let my head relax.", 'start': 234.847, 'duration': 6.186}, {'end': 253.891, 'text': 'And from our forward, fold hands to your shins,', 'start': 249.927, 'duration': 3.964}, {'end': 263.3, 'text': "keep your knees soft so your hamstrings are relaxed and it's going to help open your hips and bring more integrity through your spine and through your core.", 'start': 253.891, 'duration': 9.409}], 'summary': 'Yoga instructor guides chair pose and forward fold, emphasizing core engagement and hip opening.', 'duration': 73.573, 'max_score': 189.727, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/aG6sKOv-CFM/pics/aG6sKOv-CFM189727.jpg'}, {'end': 360.259, 'src': 'embed', 'start': 333.521, 'weight': 2, 'content': [{'end': 338.525, 'text': 'now you can take a full chair pose with your arms extended alongside your ears.', 'start': 333.521, 'duration': 5.004}, {'end': 346.172, 'text': 'We want to be clear that core strength in yoga is not just about creating a strong abdominal wall.', 'start': 339.806, 'duration': 6.366}, {'end': 354.277, 'text': 'But core strength in yoga is about creating our whole system to be strong and integrated.', 'start': 347.915, 'duration': 6.362}, {'end': 360.259, 'text': 'So all of this energy that supports the length of our spine is our core.', 'start': 354.737, 'duration': 5.522}], 'summary': 'Yoga core strength is about whole system integration and spine support.', 'duration': 26.738, 'max_score': 333.521, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/aG6sKOv-CFM/pics/aG6sKOv-CFM333521.jpg'}, {'end': 531.204, 'src': 'embed', 'start': 493.936, 'weight': 5, 'content': [{'end': 502.78, 'text': 'Stay stable from the base of your spine and draw back through your belly button, through your navel, to give you that lift upwards through your chest.', 'start': 493.936, 'duration': 8.844}, {'end': 507.842, 'text': 'And then return your hands and step forward.', 'start': 505.481, 'duration': 2.361}, {'end': 516.506, 'text': 'You can hang out here if your thighs are calling to rest.', 'start': 512.664, 'duration': 3.842}, {'end': 520.568, 'text': 'We can also step into each side one more time.', 'start': 517.086, 'duration': 3.482}, {'end': 523.349, 'text': 'Inhaling to rise.', 'start': 522.328, 'duration': 1.021}, {'end': 528.923, 'text': 'and exhaling to come back into a lunge.', 'start': 526.622, 'duration': 2.301}, {'end': 531.204, 'text': 'Step forward.', 'start': 530.424, 'duration': 0.78}], 'summary': 'Yoga instructor guides through poses, emphasizing stability and breath control.', 'duration': 37.268, 'max_score': 493.936, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/aG6sKOv-CFM/pics/aG6sKOv-CFM493936.jpg'}, {'end': 632.536, 'src': 'embed', 'start': 599.952, 'weight': 1, 'content': [{'end': 603.014, 'text': 'So again, the balls of your feet are the pads of your toes.', 'start': 599.952, 'duration': 3.062}, {'end': 613.68, 'text': 'So you have energized feet, comfortable back, and can experiment with lifting your arms.', 'start': 603.034, 'duration': 10.646}, {'end': 617.216, 'text': 'straight up towards your toes.', 'start': 614.773, 'duration': 2.443}, {'end': 621.963, 'text': 'This is the beginners series for core strength.', 'start': 617.777, 'duration': 4.186}, {'end': 632.536, 'text': 'So in the intermediate video, which you can check out when this video, when you have cycled through this video enough and you feel really comfortable,', 'start': 622.103, 'duration': 10.433}], 'summary': 'Beginner core strength series focusing on energized feet and lifting arms.', 'duration': 32.584, 'max_score': 599.952, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/aG6sKOv-CFM/pics/aG6sKOv-CFM599952.jpg'}], 'start': 189.727, 'title': 'Yoga sequences for core strength', 'summary': "Demonstrates a yoga flow sequence including chair pose, standing forward fold, and pelvic movements, aimed at improving core strength and flexibility, and also focuses on the importance of core strength in yoga, emphasizing the integration of the entire body and energy system, and includes a beginner's series for core strength.", 'chapters': [{'end': 301.919, 'start': 189.727, 'title': 'Yoga chair pose flow', 'summary': 'Demonstrates a yoga flow sequence including chair pose, standing forward fold, and pelvic movements, aimed at improving core strength and flexibility.', 'duration': 112.192, 'highlights': ['The sequence includes chair pose transitions, focusing on core engagement and pelvic movements.', 'The instructor emphasizes keeping the knees soft to relax the hamstrings and open the hips.', 'The flow aims to improve core strength and flexibility through repetitive movements.']}, {'end': 632.536, 'start': 304.403, 'title': 'Yoga for core strength', 'summary': "Focuses on the importance of core strength in yoga, emphasizing the integration of the entire body and energy system, and includes a beginner's series for core strength.", 'duration': 328.133, 'highlights': ['The importance of core strength in yoga is about creating a strong and integrated whole system, not just a strong abdominal wall.', 'The core in yoga involves the energy that supports the length of the spine, from the legs all the way up to the chest and head, and is involved in all movements.', "A beginner's series for core strength is demonstrated, including exercises for engaging awareness in the abdominal region and energizing the feet while lifting them off the ground.", 'Step-by-step yoga poses are described to emphasize stability from the base of the spine and drawing back through the belly button for upward lift through the chest.']}], 'duration': 442.809, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/aG6sKOv-CFM/pics/aG6sKOv-CFM189727.jpg', 'highlights': ['The sequence includes chair pose transitions, focusing on core engagement and pelvic movements.', 'The flow aims to improve core strength and flexibility through repetitive movements.', 'The importance of core strength in yoga is about creating a strong and integrated whole system, not just a strong abdominal wall.', 'The core in yoga involves the energy that supports the length of the spine, from the legs all the way up to the chest and head, and is involved in all movements.', "A beginner's series for core strength is demonstrated, including exercises for engaging awareness in the abdominal region and energizing the feet while lifting them off the ground.", 'Step-by-step yoga poses are described to emphasize stability from the base of the spine and drawing back through the belly button for upward lift through the chest.', 'The instructor emphasizes keeping the knees soft to relax the hamstrings and open the hips.']}, {'end': 773.906, 'segs': [{'end': 773.906, 'src': 'embed', 'start': 670.432, 'weight': 0, 'content': [{'end': 674.076, 'text': 'You want to have your thighs engaged to stabilize your hips here.', 'start': 670.432, 'duration': 3.644}, {'end': 683.001, 'text': "And then we'll keep this engagement of your legs trying to press up into your hands as you lower your legs down at an angle.", 'start': 675.317, 'duration': 7.684}, {'end': 691.806, 'text': 'Try and keep your lower back flat, belly nice and secure towards the ground, and then bend your knees and grab your ankles.', 'start': 683.541, 'duration': 8.265}, {'end': 693.747, 'text': 'Again, relaxing.', 'start': 692.706, 'duration': 1.041}, {'end': 698.386, 'text': 'Extend your legs straight up, pressure on your thighs.', 'start': 695.245, 'duration': 3.141}, {'end': 704.989, 'text': 'Angle down as you exhale lightly and then bend your knees and hold your ankles.', 'start': 699.187, 'duration': 5.802}, {'end': 709.47, 'text': 'Just keep on going here.', 'start': 707.37, 'duration': 2.1}, {'end': 716.233, 'text': "Anytime you feel like you're losing your core strength, just relax.", 'start': 711.131, 'duration': 5.102}, {'end': 720.534, 'text': 'Come to a resting position, place where you feel comfortable.', 'start': 717.353, 'duration': 3.181}, {'end': 724.176, 'text': 'You can reconnect with a easy flow of your breath.', 'start': 720.574, 'duration': 3.602}, {'end': 726.492, 'text': 'Relax your body.', 'start': 725.492, 'duration': 1}, {'end': 732.154, 'text': "And when you're ready, join me for some more.", 'start': 726.512, 'duration': 5.642}, {'end': 739.856, 'text': "Now that I'm doing this core work, I'm looking up at my legs.", 'start': 733.034, 'duration': 6.822}, {'end': 750.48, 'text': "These red pants are just reminding me of that delicious baked apple that I ate for breakfast and it's making me hungry for another apple.", 'start': 740.617, 'duration': 9.863}, {'end': 757.972, 'text': 'Will somebody please bake me an apple and leave it for me in the comments section?', 'start': 752.829, 'duration': 5.143}, {'end': 773.906, 'text': 'Just kidding, How are your, how is your core feeling after staying with me for all of this and Abdominal work?', 'start': 757.972, 'duration': 15.934}], 'summary': 'Engage thighs, lower legs at an angle, keep core strong, relax, reconnect with breath.', 'duration': 103.474, 'max_score': 670.432, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/aG6sKOv-CFM/pics/aG6sKOv-CFM670432.jpg'}], 'start': 632.536, 'title': 'Core strengthening yoga with props', 'summary': 'Demonstrates a core-strengthening yoga sequence using blocks or weights, engaging the thighs and stabilizing the hips, with relaxation and mindfulness practices, humor, and community building through audience interaction.', 'chapters': [{'end': 773.906, 'start': 632.536, 'title': 'Core strengthening yoga with props', 'summary': 'Demonstrates a core-strengthening yoga sequence using blocks or weights, focusing on engaging the thighs and stabilizing the hips, with intermittent relaxation and mindfulness practices, while also incorporating humor and building a sense of community through audience interaction.', 'duration': 141.37, 'highlights': ['The chapter focuses on engaging the thighs and stabilizing the hips while performing core-strengthening yoga poses using blocks or weights.', 'Intermittent relaxation and mindfulness practices are incorporated throughout the sequence to maintain core strength and encourage a sense of community.', 'The instructor humorously interacts with the audience, creating a light-hearted atmosphere during the core-strengthening practice.', 'The instructor humorously shares personal anecdotes, such as craving a baked apple, to connect with the audience and build a sense of community.']}], 'duration': 141.37, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/aG6sKOv-CFM/pics/aG6sKOv-CFM632536.jpg', 'highlights': ['The chapter focuses on engaging the thighs and stabilizing the hips while performing core-strengthening yoga poses using blocks or weights.', 'Intermittent relaxation and mindfulness practices are incorporated throughout the sequence to maintain core strength and encourage a sense of community.', 'The instructor humorously interacts with the audience, creating a light-hearted atmosphere during the core-strengthening practice.', 'The instructor humorously shares personal anecdotes, such as craving a baked apple, to connect with the audience and build a sense of community.']}, {'end': 954.616, 'segs': [{'end': 818.176, 'src': 'embed', 'start': 774.507, 'weight': 0, 'content': [{'end': 778.507, 'text': "You guys feeling good? Let's draw your knees into your chest.", 'start': 774.507, 'duration': 4}, {'end': 783.929, 'text': 'Wrap your arms around your legs and give your core a squeeze.', 'start': 779.208, 'duration': 4.721}, {'end': 785.869, 'text': 'From tail to crown.', 'start': 784.829, 'duration': 1.04}, {'end': 789.07, 'text': 'And relax.', 'start': 785.889, 'duration': 3.181}, {'end': 791.27, 'text': 'Roll up to a seat.', 'start': 789.95, 'duration': 1.32}, {'end': 797.612, 'text': 'And now step back onto your hands and your knees.', 'start': 794.491, 'duration': 3.121}, {'end': 802.404, 'text': 'Just integrate all of that work we did on your back.', 'start': 799.002, 'duration': 3.402}, {'end': 807.148, 'text': 'Now coming back up onto all fours.', 'start': 804.466, 'duration': 2.682}, {'end': 810.65, 'text': 'Exhale Tuck your tail.', 'start': 808.169, 'duration': 2.481}, {'end': 813.192, 'text': 'Flex your spine.', 'start': 810.67, 'duration': 2.522}, {'end': 815.274, 'text': 'And inhale.', 'start': 813.953, 'duration': 1.321}, {'end': 818.176, 'text': 'Expand and extend.', 'start': 816.134, 'duration': 2.042}], 'summary': 'Yoga instructor guides students through core exercises and spinal flexion for relaxation and integration.', 'duration': 43.669, 'max_score': 774.507, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/aG6sKOv-CFM/pics/aG6sKOv-CFM774507.jpg'}, {'end': 954.616, 'src': 'embed', 'start': 882.162, 'weight': 1, 'content': [{'end': 887.323, 'text': 'and that just gives a nice stretch for the lower belly and so a stretch for the inner hips.', 'start': 882.162, 'duration': 5.161}, {'end': 896.625, 'text': 'Your right foot back down and shift now weight onto your right leg.', 'start': 892.404, 'duration': 4.221}, {'end': 906.247, 'text': 'Drawing your left leg up, put some downward pressure with your left hand and then return your hand to the ground.', 'start': 897.745, 'duration': 8.502}, {'end': 911.79, 'text': 'So my right hand is on my right hip to stabilize my standing leg.', 'start': 907.486, 'duration': 4.304}, {'end': 926.204, 'text': "And as I lift my left knee, I'm engaging my core muscles, the psoas muscle that runs right along the spine.", 'start': 912.651, 'duration': 13.553}, {'end': 931.932, 'text': 'and stabilizes your lower back and your belly.', 'start': 927.771, 'duration': 4.161}, {'end': 939.654, 'text': 'This is a really important action to get comfortable with and familiar with in your body.', 'start': 932.312, 'duration': 7.342}, {'end': 950.096, 'text': 'And then let your leg hang out, pressing your shin forward into your hands and drawing back into your abdomen.', 'start': 939.674, 'duration': 10.422}, {'end': 954.616, 'text': 'Remember to breathe here.', 'start': 953.174, 'duration': 1.442}], 'summary': 'Yoga move engages core and stabilizes lower back and belly.', 'duration': 72.454, 'max_score': 882.162, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/aG6sKOv-CFM/pics/aG6sKOv-CFM882162.jpg'}], 'start': 774.507, 'title': 'Yoga poses and stretches', 'summary': 'Demonstrates yoga poses for core strength, including knee hugs, spine flexion, and tree pose, as well as yoga stretches for the lower belly and inner hips, emphasizing core muscle engagement and stability.', 'chapters': [{'end': 882.162, 'start': 774.507, 'title': 'Yoga poses for core strength', 'summary': 'Demonstrates yoga poses for core strength, including knee hugs, spine flexion, and tree pose, focusing on integrating core engagement and balance.', 'duration': 107.655, 'highlights': ['The chapter demonstrates yoga poses for core strength, including knee hugs, spine flexion, and tree pose, focusing on integrating core engagement and balance.', 'The instructor guides the participants through knee hugs, spine flexion, and tree pose, emphasizing core engagement and balance.', 'Participants are instructed to integrate the work on their back by stepping back onto their hands and knees, focusing on core engagement and flexibility.', 'The participants are encouraged to shift weight into their left foot, draw their right heel off the ground, and engage their lower abdomen for balance and core strength.', 'The instructor encourages participants to open their hip and play with the tree pose variation for added balance and core engagement.']}, {'end': 954.616, 'start': 882.162, 'title': 'Yoga stretches for lower belly and inner hips', 'summary': 'Focuses on yoga stretches for the lower belly and inner hips, emphasizing the engagement of core muscles, specifically the psoas muscle, to stabilize the lower back and belly.', 'duration': 72.454, 'highlights': ['Engaging the core muscles like the psoas muscle is crucial for stabilizing the lower back and belly - a key action to get comfortable and familiar with in your body.', 'The stretch provides a nice stretch for the lower belly and inner hips, promoting flexibility and muscle engagement.', 'The importance of breathing is emphasized during the yoga stretches, promoting relaxation and mindfulness.']}], 'duration': 180.109, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/aG6sKOv-CFM/pics/aG6sKOv-CFM774507.jpg', 'highlights': ['The chapter demonstrates yoga poses for core strength, including knee hugs, spine flexion, and tree pose, focusing on integrating core engagement and balance.', 'Engaging the core muscles like the psoas muscle is crucial for stabilizing the lower back and belly - a key action to get comfortable and familiar with in your body.', 'The stretch provides a nice stretch for the lower belly and inner hips, promoting flexibility and muscle engagement.', 'The importance of breathing is emphasized during the yoga stretches, promoting relaxation and mindfulness.', 'Participants are instructed to integrate the work on their back by stepping back onto their hands and knees, focusing on core engagement and flexibility.']}, {'end': 1312.681, 'segs': [{'end': 1045.419, 'src': 'embed', 'start': 954.676, 'weight': 0, 'content': [{'end': 958.119, 'text': "It's okay to feel shaky in your standing leg.", 'start': 954.676, 'duration': 3.443}, {'end': 962.504, 'text': 'If you want to, open into tree pose.', 'start': 958.139, 'duration': 4.365}, {'end': 970.068, 'text': 'and then both feet back down onto the ground.', 'start': 967.887, 'duration': 2.181}, {'end': 970.749, 'text': 'Good work.', 'start': 970.349, 'duration': 0.4}, {'end': 976.973, 'text': "You can shake out your feet a little bit if they're cramping up from standing on one leg.", 'start': 970.769, 'duration': 6.204}, {'end': 984.758, 'text': "It's really very wonderful to practice standing on one leg, so that's why we do it in the beginner series.", 'start': 976.993, 'duration': 7.765}, {'end': 991.862, 'text': 'It helps develop our confidence, which is directly related to our core strength.', 'start': 984.778, 'duration': 7.084}, {'end': 997.186, 'text': "So I'm going to fold back forward into Uttanasana, standing forward fold.", 'start': 992.423, 'duration': 4.763}, {'end': 1003.495, 'text': 'And then keep my right foot forward, left foot back into a lunge.', 'start': 999.514, 'duration': 3.981}, {'end': 1009.137, 'text': 'Pivot the heel down, rise into warrior one as we did in the beginning.', 'start': 1005.136, 'duration': 4.001}, {'end': 1016.859, 'text': 'And from warrior one, return your hands down to the ground.', 'start': 1013.338, 'duration': 3.521}, {'end': 1020.8, 'text': "So now we're gonna take a big step into your core.", 'start': 1017.939, 'duration': 2.861}, {'end': 1029.772, 'text': 'draw this back foot in a couple of inches and extend your hands out in front of your front foot.', 'start': 1022.611, 'duration': 7.161}, {'end': 1038.236, 'text': "Now I'm gonna step up into my front leg and extend my left leg straight back behind me.", 'start': 1030.854, 'duration': 7.382}, {'end': 1040.337, 'text': 'so the back is long.', 'start': 1038.236, 'duration': 2.101}, {'end': 1041.396, 'text': 'spine is supported.', 'start': 1040.337, 'duration': 1.059}, {'end': 1045.419, 'text': 'draw your belly up close to the back of your body.', 'start': 1041.396, 'duration': 4.023}], 'summary': 'Beginner yoga sequence focusing on building core strength and balance through standing poses and lunges.', 'duration': 90.743, 'max_score': 954.676, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/aG6sKOv-CFM/pics/aG6sKOv-CFM954676.jpg'}, {'end': 1121.492, 'src': 'embed', 'start': 1090.699, 'weight': 3, 'content': [{'end': 1095.741, 'text': 'And then from a lunge, pivot your back heel down, rise into warrior one.', 'start': 1090.699, 'duration': 5.042}, {'end': 1102.903, 'text': 'Exhale, bring your hands back down.', 'start': 1101.083, 'duration': 1.82}, {'end': 1110.566, 'text': "So you're gonna shift forward, put some weight into your arms and extend your right leg straight back.", 'start': 1102.923, 'duration': 7.643}, {'end': 1115.591, 'text': "So I'm gonna keep my left knee soft so I don't overstretch my hamstrings.", 'start': 1111.51, 'duration': 4.081}, {'end': 1118.051, 'text': 'And I wanna keep my belly engaged.', 'start': 1116.131, 'duration': 1.92}, {'end': 1121.492, 'text': 'So abdomen pulling up towards the back of the body.', 'start': 1118.371, 'duration': 3.121}], 'summary': 'Yoga instructor demonstrates lunge, warrior one, and leg extension for hamstring safety and core engagement.', 'duration': 30.793, 'max_score': 1090.699, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/aG6sKOv-CFM/pics/aG6sKOv-CFM1090699.jpg'}, {'end': 1312.681, 'src': 'embed', 'start': 1204.046, 'weight': 2, 'content': [{'end': 1209.11, 'text': "It's like a little, call it a and massage.", 'start': 1204.046, 'duration': 5.064}, {'end': 1215.835, 'text': 'That helps tone the muscles but also stimulates relaxation.', 'start': 1210.17, 'duration': 5.665}, {'end': 1225.302, 'text': "Bring your hands up so you're relaxing over your shoulders.", 'start': 1221.519, 'duration': 3.783}, {'end': 1230.066, 'text': 'Really wringing out the core of your body.', 'start': 1227.324, 'duration': 2.742}, {'end': 1233.229, 'text': 'Whole length of your spine.', 'start': 1230.086, 'duration': 3.143}, {'end': 1246.739, 'text': 'And slowly return back into still standing position.', 'start': 1233.249, 'duration': 13.49}, {'end': 1252.484, 'text': 'And inhale, let your arms expand.', 'start': 1246.759, 'duration': 5.725}, {'end': 1260.393, 'text': 'And exhale, center your hands in front of your chest.', 'start': 1256.273, 'duration': 4.12}, {'end': 1275.353, 'text': 'Thank you so much for watching and be sure to favorite this video so you can practice with me again and get comfortable with these moves.', 'start': 1268.288, 'duration': 7.065}, {'end': 1281.298, 'text': 'Once you feel really integrated in your core, and this video is starting to really work for you.', 'start': 1276.174, 'duration': 5.124}, {'end': 1289.023, 'text': 'check out our intermediate series, where I show you how to use a block for some more techniques to develop strength and stability.', 'start': 1281.298, 'duration': 7.725}, {'end': 1291.986, 'text': "And if you don't have a block, don't worry.", 'start': 1290.144, 'duration': 1.842}, {'end': 1293.327, 'text': "Don't let that intimidate you.", 'start': 1292.026, 'duration': 1.301}, {'end': 1294.567, 'text': 'You can use anything.', 'start': 1293.367, 'duration': 1.2}, {'end': 1297.45, 'text': 'It just has a little bit of weight resistance.', 'start': 1294.608, 'duration': 2.842}, {'end': 1299.111, 'text': 'You could use a book.', 'start': 1297.87, 'duration': 1.241}, {'end': 1302.693, 'text': 'You could even use a big bag of apples.', 'start': 1300.112, 'duration': 2.581}, {'end': 1307.037, 'text': 'So check me out at my website, yogacurrent.com.', 'start': 1303.294, 'duration': 3.743}, {'end': 1311.22, 'text': 'Subscribe to Psyche Truth, and I look forward to seeing you in more videos.', 'start': 1307.577, 'duration': 3.643}, {'end': 1312.681, 'text': 'Namaste.', 'start': 1312.22, 'duration': 0.461}], 'summary': 'Yoga tutorial emphasizes muscle toning, relaxation techniques, and alternative props for resistance.', 'duration': 108.635, 'max_score': 1204.046, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/aG6sKOv-CFM/pics/aG6sKOv-CFM1204046.jpg'}], 'start': 954.676, 'title': 'Yoga for strength and core', 'summary': 'Focuses on standing yoga poses, yoga flow with standing twists, and core strength exercises, promoting balance, relaxation, muscle toning, and a transition to intermediate series, aimed at viewers seeking to develop confidence, stability, and core strength, with a call to action and website subscription for further yoga training.', 'chapters': [{'end': 1045.419, 'start': 954.676, 'title': 'Standing yoga poses for strength', 'summary': 'Focuses on practicing standing yoga poses, such as tree pose and warrior one, to develop confidence and core strength, promoting balance and stability.', 'duration': 90.743, 'highlights': ['Practicing standing yoga poses helps develop confidence and core strength, promoting balance and stability.', 'Emphasizes the benefits of practicing standing on one leg for beginners.', 'Instructions for transitioning from warrior one to a lunge and core engagement.', 'Focuses on maintaining proper alignment and core engagement during yoga poses.', 'Instructions for stepping up into the front leg and extending the back leg for spine support.']}, {'end': 1260.393, 'start': 1048.04, 'title': 'Yoga flow and standing twists', 'summary': 'Involves a yoga sequence focusing on standing poses with emphasis on balance, strength, and relaxation, including a gentle standing spinal twist to promote muscle relaxation and core toning.', 'duration': 212.353, 'highlights': ['The sequence includes standing poses with a focus on balance and strength, emphasizing engaging the thigh and keeping the belly and core engaged.', 'The practice involves a gentle standing spinal twist, allowing fluid movement through the joints for muscle relaxation and toning.', 'The instructor encourages a gentle massage-like movement to stimulate relaxation and tone the muscles, promoting a sense of relaxation and muscle toning.', 'The sequence concludes with a relaxation technique, where the arms expand on inhale and center in front of the chest on exhale, promoting a sense of calm and centering.']}, {'end': 1312.681, 'start': 1268.288, 'title': 'Yoga core strength', 'summary': 'Introduces yoga core strength exercises, encourages viewers to practice and offers a transition to the intermediate series, along with alternative props, ending with a call to action and website subscription, promoting yoga training.', 'duration': 44.393, 'highlights': ['The chapter introduces yoga core strength exercises and encourages viewers to practice with the video.', 'It offers a transition to the intermediate series for further techniques to develop strength and stability.', 'Alternative props like a block, book, or bag of apples are suggested for weight resistance during the exercises.', 'A call to action is made to check out the website, yogacurrent.com, and subscribe to Psyche Truth for more videos.']}], 'duration': 358.005, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/aG6sKOv-CFM/pics/aG6sKOv-CFM954676.jpg', 'highlights': ['Practicing standing yoga poses helps develop confidence and core strength, promoting balance and stability.', 'The sequence includes standing poses with a focus on balance and strength, emphasizing engaging the thigh and keeping the belly and core engaged.', 'The practice involves a gentle standing spinal twist, allowing fluid movement through the joints for muscle relaxation and toning.', 'Instructions for transitioning from warrior one to a lunge and core engagement.', 'Instructions for maintaining proper alignment and core engagement during yoga poses.', 'The sequence concludes with a relaxation technique, promoting a sense of calm and centering.', 'Emphasizes the benefits of practicing standing on one leg for beginners.', 'Instructions for stepping up into the front leg and extending the back leg for spine support.', 'The chapter introduces yoga core strength exercises and encourages viewers to practice with the video.', 'Alternative props like a block, book, or bag of apples are suggested for weight resistance during the exercises.', 'A call to action is made to check out the website, yogacurrent.com, and subscribe to Psyche Truth for more videos.', 'It offers a transition to the intermediate series for further techniques to develop strength and stability.']}], 'highlights': ['The sequence includes chair pose transitions, focusing on core engagement and pelvic movements.', 'The chapter demonstrates yoga poses for core strength, including knee hugs, spine flexion, and tree pose, focusing on integrating core engagement and balance.', 'The chapter focuses on engaging the thighs and stabilizing the hips while performing core-strengthening yoga poses using blocks or weights.', 'The Utkatasana pose is demonstrated, with a focus on maintaining core stability and integrity of the spine.', 'The importance of core strength in yoga is about creating a strong and integrated whole system, not just a strong abdominal wall.', 'Instructions for transitioning from warrior one to a lunge and core engagement.', 'Instructions for maintaining proper alignment and core engagement during yoga poses.', 'The sequence includes standing poses with a focus on balance and strength, emphasizing engaging the thigh and keeping the belly and core engaged.', 'The practice involves a gentle standing spinal twist, allowing fluid movement through the joints for muscle relaxation and toning.', 'The importance of breathing is emphasized during the yoga stretches, promoting relaxation and mindfulness.', "The chapter introduces a beginner's series on core strength, aiming to guide viewers in progressing to the intermediate level.", 'The sequence aims to improve core strength and flexibility through repetitive movements.', 'The instructor humorously interacts with the audience, creating a light-hearted atmosphere during the core-strengthening practice.', 'The instructor humorously shares personal anecdotes, such as craving a baked apple, to connect with the audience and build a sense of community.', 'A breakfast tip of baked apples is shared, promoting a healthy and easy-to-prepare option for pre-yoga practice.', 'A call to action is made to check out the website, yogacurrent.com, and subscribe to Psyche Truth for more videos.']}