{"videoSessions":{"przygotowanie-nogi-szpagatowej":{"highlightPoseName":"Leg circles on the side","descriptionEng":"A workout focused on preparing the splits leg by strengthening and stretching the muscles. With regular practice, you will improve flexibility and control, bringing you closer to achieving your dream splits.","titleEng":"Preparation of the Front Leg","subtitle":"","pose_group_times":{},"instructor":"monika","level":1,"propsEng":"Mat","steps":[{"id":"intro","time":0},{"id":"1","time":383,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/przygotowanie-nogi-szpagatowej/reference-pics/383.jpg"},{"id":"2","time":452,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/przygotowanie-nogi-szpagatowej/reference-pics/452.jpg"},{"id":"3","time":540,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/przygotowanie-nogi-szpagatowej/reference-pics/540.jpg"},{"id":"4","time":601,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/przygotowanie-nogi-szpagatowej/reference-pics/601.jpg"},{"id":"5","time":703,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/przygotowanie-nogi-szpagatowej/reference-pics/703.jpg"},{"id":"6","time":760,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/przygotowanie-nogi-szpagatowej/reference-pics/760.jpg"}],"props":"Mata","description":"Trening skoncentrowany na przygotowaniu nogi szpagatowej poprzez wzmacnianie i rozciąganie mięśni. Dzięki regularnej praktyce poprawisz elastyczność oraz kontrolę ruchu, zbliżając się do wymarzonego szpagatu.","id":"przygotowanie-nogi-szpagatowej","duration":"14:45","tags":"","title":"Przygotowanie nogi szpagatowej","thumbnail":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/przygotowanie-nogi-szpagatowej/przygotowanie-nogi-szpagatowej-thumbnail.jpg","headerImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/przygotowanie-nogi-szpagatowej/przygotowanie-nogi-szpagatowej-header.jpg","thumbnailSmall":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/przygotowanie-nogi-szpagatowej/przygotowanie-nogi-szpagatowej-thumbnail-small.jpg","thumbnailSmallHq":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/przygotowanie-nogi-szpagatowej/przygotowanie-nogi-szpagatowej-thumbnail-small@2x.jpg","url":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/przygotowanie-nogi-szpagatowej/przygotowanie-nogi-szpagatowej-video-hq.mp4","urlEng":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/przygotowanie-nogi-szpagatowej/przygotowanie-nogi-szpagatowej-video-eng-hq.mp4","urlHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/przygotowanie-nogi-szpagatowej/hls.m3u8","urlEngHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/przygotowanie-nogi-szpagatowej-eng/hls.m3u8","durationLabel":"short","path":"/videos/monika/przygotowanie-nogi-szpagatowej"},"ulga-dla-plecow-ledzwia":{"highlightPoseName":"","descriptionEng":"This video demonstrates exercises focused on the lumbar region of the spine, helping to relieve tension and pain in the lower back. Learn how to perform these exercises correctly to improve flexibility and comfort in movement.","titleEng":"Back Relief - Lower Back","subtitle":"","instructor":"monika","level":2,"propsEng":"","steps":[{"id":"intro","time":0}],"props":"Mata","description":"Ten film przedstawia ćwiczenia skierowane na odcinek lędźwiowy kręgosłupa, które pomagają złagodzić napięcie i ból w dolnej części pleców. Zobacz, jak prawidłowo wykonywać te ćwiczenia, aby poprawić elastyczność i komfort ruchu.","id":"ulga-dla-plecow-ledzwia","duration":"14:21","tags":"","title":"Ulga dla pleców - Lędźwia","thumbnail":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/ulga-dla-plecow-ledzwia/ulga-dla-plecow-ledzwia-thumbnail.jpg","headerImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/ulga-dla-plecow-ledzwia/ulga-dla-plecow-ledzwia-header.jpg","thumbnailSmall":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/ulga-dla-plecow-ledzwia/ulga-dla-plecow-ledzwia-thumbnail-small.jpg","thumbnailSmallHq":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/ulga-dla-plecow-ledzwia/ulga-dla-plecow-ledzwia-thumbnail-small@2x.jpg","url":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/ulga-dla-plecow-ledzwia/ulga-dla-plecow-ledzwia-video-hq.mp4","urlEng":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/ulga-dla-plecow-ledzwia/ulga-dla-plecow-ledzwia-video-eng-hq.mp4","urlHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/ulga-dla-plecow-ledzwia/hls.m3u8","urlEngHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/ulga-dla-plecow-ledzwia-eng/hls.m3u8","durationLabel":"short","path":"/videos/monika/ulga-dla-plecow-ledzwia"},"oddech-gleboki-relaks":{"highlightPoseName":"","descriptionEng":"A guided breathing and relaxation session designed to calm the body, release tension, and deepen breath awareness.","titleEng":"Breathing & Deep Relaxation","subtitle":"","pose_group_times":{},"instructor":"monika","level":1,"propsEng":"Pillow","steps":[{"id":"intro","time":0}],"props":"Poduszka","description":"Prowadzona sesja oddechowa i relaksacyjna, która pomaga wyciszyć ciało, rozluźnić napięcia i lepiej połączyć się z oddechem.","id":"oddech-gleboki-relaks","duration":"18:39","tags":"","title":"Oddech i głęboki relaks","thumbnail":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/oddech-gleboki-relaks/oddech-gleboki-relaks-thumbnail.jpg","headerImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/oddech-gleboki-relaks/oddech-gleboki-relaks-header.jpg","thumbnailSmall":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/oddech-gleboki-relaks/oddech-gleboki-relaks-thumbnail-small.jpg","thumbnailSmallHq":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/oddech-gleboki-relaks/oddech-gleboki-relaks-thumbnail-small@2x.jpg","url":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/oddech-gleboki-relaks/oddech-gleboki-relaks-video-hq.mp4","urlEng":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/oddech-gleboki-relaks/oddech-gleboki-relaks-video-eng-hq.mp4","urlHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/oddech-gleboki-relaks/hls.m3u8","urlEngHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/oddech-gleboki-relaks-eng/hls.m3u8","durationLabel":"short","path":"/videos/monika/oddech-gleboki-relaks"},"wojowniki":{"highlightPoseName":"warrior-1-right","descriptionEng":"Yoga practice for beginners. Sequence focused on the basic poses, i.e. warriors. You will learn common yoga poses that strengthen the legs.","titleEng":"Warrior Poses in Yoga Practice","subtitle":"","pose_group_times":{"standing":33,"forward_fold_straddle":54,"downward_dog":34,"warrior":233,"forward_fold":17},"instructor":"Nikola","level":1,"propsEng":"Mat","steps":[{"id":"intro","time":0},{"id":"Downward facing dog","time":643,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/Nikola/wojowniki/reference-pics/643.jpg"},{"id":"'Chair pose","time":780,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/Nikola/wojowniki/reference-pics/780.jpg"},{"id":"Warrior 1 left","time":880,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/Nikola/wojowniki/reference-pics/880.jpg"},{"id":"Warrior 2 left","time":960,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/Nikola/wojowniki/reference-pics/960.jpg"},{"id":"Warrior 3 left","time":1045,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/Nikola/wojowniki/reference-pics/1045.jpg"},{"id":"Warrior 1 right","time":1105,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/Nikola/wojowniki/reference-pics/1105.jpg"},{"id":"Warrior 2 right","time":1175,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/Nikola/wojowniki/reference-pics/1175.jpg"},{"id":"Warrior 3 right","time":1250,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/Nikola/wojowniki/reference-pics/1250.jpg"},{"id":"Forward fold with legs apart","time":1570,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/Nikola/wojowniki/reference-pics/1570.jpg"},{"id":"Forward fold","time":1625,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/Nikola/wojowniki/reference-pics/1625.jpg"}],"props":"Mata","description":"Praktyka jogi dla początkujących. Sekwencja skupiona na podstawowych asach, czyli wojownikach. Poznasz popularne pozycje jogi, które wzmacniają nogi.","id":"wojowniki","duration":"27:37","tags":"","title":"Pozycje wojownikow w praktyce jogi","thumbnail":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/Nikola/wojowniki/wojowniki-thumbnail.jpg","headerImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/Nikola/wojowniki/wojowniki-header.jpg","thumbnailSmall":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/Nikola/wojowniki/wojowniki-thumbnail-small.jpg","thumbnailSmallHq":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/Nikola/wojowniki/wojowniki-thumbnail-small@2x.jpg","url":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/Nikola/wojowniki/wojowniki-video-hq.mp4","urlEng":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/Nikola/wojowniki/wojowniki-video-eng-hq.mp4","urlHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/wojowniki/hls.m3u8","urlEngHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/wojowniki-eng/hls.m3u8","durationLabel":"medium","path":"/videos/Nikola/wojowniki"},"pozycja-zaby":{"highlightPoseName":"","descriptionEng":"15-minute stretching training focusing on strengthening the hips in rotation and intense stretching of the adductors. The key element is working in the frog position, which allows for deep mobilization of the hips.","titleEng":"Frog pose","subtitle":"","pose_group_times":{},"instructor":"monika","level":1,"propsEng":"Mat","steps":[{"id":"intro","time":0},{"id":"1","time":140,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/pozycja-zaby/reference-pics/140.jpg"},{"id":"2","time":155,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/pozycja-zaby/reference-pics/155.jpg"},{"id":"3","time":199,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/pozycja-zaby/reference-pics/199.jpg"},{"id":"4","time":265,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/pozycja-zaby/reference-pics/265.jpg"},{"id":"5","time":410,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/pozycja-zaby/reference-pics/410.jpg"},{"id":"6","time":519,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/pozycja-zaby/reference-pics/519.jpg"},{"id":"7","time":595,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/pozycja-zaby/reference-pics/595.jpg"},{"id":"8","time":645,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/pozycja-zaby/reference-pics/645.jpg"},{"id":"9","time":846,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/pozycja-zaby/reference-pics/846.jpg"}],"props":"Mata","description":"15-minutowy trening stretchingu skupiający się na wzmocnieniu bioder w rotacjach oraz intensywnym rozciąganiu przywodzicieli. Kluczowym elementem jest praca w pozycji żaby, co pozwala na głęboką mobilizację bioder.","id":"pozycja-zaby","duration":"19:04","tags":"","title":"Pozycja żaby","thumbnail":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/pozycja-zaby/pozycja-zaby-thumbnail.jpg","headerImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/pozycja-zaby/pozycja-zaby-header.jpg","thumbnailSmall":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/pozycja-zaby/pozycja-zaby-thumbnail-small.jpg","thumbnailSmallHq":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/pozycja-zaby/pozycja-zaby-thumbnail-small@2x.jpg","url":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/pozycja-zaby/pozycja-zaby-video-hq.mp4","urlEng":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/pozycja-zaby/pozycja-zaby-video-eng-hq.mp4","urlHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/pozycja-zaby/hls.m3u8","urlEngHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/pozycja-zaby-eng/hls.m3u8","durationLabel":"short","path":"/videos/monika/pozycja-zaby"},"aktywne-biodra":{"highlightPoseName":"","descriptionEng":"A 15-minute session focused on strengthening the adductors and actively stretching the abductor muscles. You'll need a cushion for your knee. We will finish the workout with our favorite exercise - the butterfly stretch.","titleEng":"Active Hips","subtitle":"","pose_group_times":{},"instructor":"monika","level":1,"propsEng":"Mat","steps":[{"id":"intro","time":0},{"id":"1","time":284,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/aktywne-biodra/reference-pics/284.jpg"},{"id":"2","time":352,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/aktywne-biodra/reference-pics/352.jpg"},{"id":"3","time":432,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/aktywne-biodra/reference-pics/432.jpg"},{"id":"4","time":486,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/aktywne-biodra/reference-pics/486.jpg"},{"id":"5","time":713,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/aktywne-biodra/reference-pics/713.jpg"},{"id":"6","time":802,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/aktywne-biodra/reference-pics/802.jpg"},{"id":"7","time":874,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/aktywne-biodra/reference-pics/874.jpg"}],"props":"Mata","description":"Sesja 15-minutowa dedykowana wzmocnieniu mięśni odwodzących i rozciągnięciu mięśni przywodzących w aktywny sposób. Do tego treningu przyda Ci się poduszka pod kolano. Zakończymy ten trening naszym ulubionym ćwiczeniem - motylkiem","id":"aktywne-biodra","duration":"15:17","tags":"","title":"Aktywne biodra","thumbnail":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/aktywne-biodra/aktywne-biodra-thumbnail.jpg","headerImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/aktywne-biodra/aktywne-biodra-header.jpg","thumbnailSmall":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/aktywne-biodra/aktywne-biodra-thumbnail-small.jpg","thumbnailSmallHq":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/aktywne-biodra/aktywne-biodra-thumbnail-small@2x.jpg","url":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/aktywne-biodra/aktywne-biodra-video-hq.mp4","urlEng":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/aktywne-biodra/aktywne-biodra-video-eng-hq.mp4","urlHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/aktywne-biodra/hls.m3u8","urlEngHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/aktywne-biodra-eng/hls.m3u8","durationLabel":"short","path":"/videos/monika/aktywne-biodra"},"poranek-na-dominikanie-1":{"highlightPoseName":"Arch left","descriptionEng":"Dynamic yoga and stretching flow straight from the Dominican Republic! In this short but intense session you will awaken your body and gain energy for the whole day.","titleEng":"Morning in the Dominican Republic","subtitle":"","instructor":"natalia","level":2,"propsEng":"Mat","steps":[{"id":"intro","time":0},{"id":"Arch","time":60,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/poranek-na-dominikanie-1/reference-pics/60.jpg"},{"id":"Arch left","time":104,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/poranek-na-dominikanie-1/reference-pics/104.jpg"},{"id":"Arch right","time":129,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/poranek-na-dominikanie-1/reference-pics/129.jpg"},{"id":"Three legged dog left","time":311,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/poranek-na-dominikanie-1/reference-pics/311.jpg"},{"id":"Three legged dog right","time":377,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/poranek-na-dominikanie-1/reference-pics/377.jpg"},{"id":"Bow pose","time":470,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/poranek-na-dominikanie-1/reference-pics/470.jpg"}],"props":"Mata","description":"Dynamiczny flow jogowo-stretchingowy prosto z Dominikany! W tej krótkiej, lecz intensywnej sesji rozbudzisz ciało i nabierzesz energii na cały dzień.","id":"poranek-na-dominikanie-1","duration":"11:11","tags":"","title":"Poranek na Dominikanie 1","thumbnail":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/poranek-na-dominikanie-1/poranek-na-dominikanie-1-thumbnail.jpg","headerImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/poranek-na-dominikanie-1/poranek-na-dominikanie-1-header.jpg","thumbnailSmall":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/poranek-na-dominikanie-1/poranek-na-dominikanie-1-thumbnail-small.jpg","thumbnailSmallHq":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/poranek-na-dominikanie-1/poranek-na-dominikanie-1-thumbnail-small@2x.jpg","url":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/poranek-na-dominikanie-1/poranek-na-dominikanie-1-video-hq.mp4","urlEng":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/poranek-na-dominikanie-1/poranek-na-dominikanie-1-video-eng-hq.mp4","urlHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/poranek-na-dominikanie-1/hls.m3u8","urlEngHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/poranek-na-dominikanie-1-eng/hls.m3u8","durationLabel":"short","path":"/videos/natalia/poranek-na-dominikanie-1"},"medytacja-na-dzien-dobry":{"highlightPoseName":"","descriptionEng":"Start your day positively with the Good Morning meditation. Natalia will guide you into harmony with nature, awakening peace and joy within you. Allow yourself a moment of serenity in the tranquil dawn, away from the hustle and bustle, enveloped in the sounds of nature. ","titleEng":"Good Morning meditation","subtitle":"","instructor":"natalia","level":1,"propsEng":"","steps":[{"id":"intro","time":0}],"props":"Mata","description":"Rozpocznij dzień pozytywnie dzięki medytacji na dzień dobry. Natalia wprowadzi Cię w harmonię z naturą, budząc w Tobie spokój i radość. Pozwól sobie na chwilę zatopienia w spokojnym świcie poranka, z dala od zgiełku, zmysłów otulonych dźwiękami natury.","id":"medytacja-na-dzien-dobry","duration":"07:54","tags":"","title":"Medytacja na dobry dzień","thumbnail":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/medytacja-na-dzien-dobry/medytacja-na-dzien-dobry-thumbnail.jpg","headerImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/medytacja-na-dzien-dobry/medytacja-na-dzien-dobry-header.jpg","thumbnailSmall":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/medytacja-na-dzien-dobry/medytacja-na-dzien-dobry-thumbnail-small.jpg","thumbnailSmallHq":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/medytacja-na-dzien-dobry/medytacja-na-dzien-dobry-thumbnail-small@2x.jpg","url":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/medytacja-na-dzien-dobry/medytacja-na-dzien-dobry-video-hq.mp4","urlEng":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/medytacja-na-dzien-dobry/medytacja-na-dzien-dobry-video-eng-hq.mp4","urlHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/medytacja-na-dzien-dobry/hls.m3u8","urlEngHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/medytacja-na-dzien-dobry-eng/hls.m3u8","durationLabel":"short","path":"/videos/natalia/medytacja-na-dzien-dobry"},"praca-na-boku":{"highlightPoseName":"Leg circles on the side","descriptionEng":"A 15-minute workout from the Splits Challenge course in the Stretchme.app focuses on strengthening the core, hips, and legs while improving flexibility and mobility. This side-focused session ends with a relaxing stretch for the glutes, helping you balance strength and flexibility on your journey to achieving the splits.","titleEng":"Side Focus: Path to Splits","subtitle":"","pose_group_times":{},"instructor":"monika","level":1,"propsEng":"Mat","steps":[{"id":"intro","time":0},{"id":"1","time":402,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/praca-na-boku/reference-pics/402.jpg"},{"id":"2","time":433,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/praca-na-boku/reference-pics/433.jpg"},{"id":"3","time":558,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/praca-na-boku/reference-pics/558.jpg"},{"id":"4","time":608,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/praca-na-boku/reference-pics/608.jpg"},{"id":"5","time":629,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/praca-na-boku/reference-pics/629.jpg"},{"id":"6","time":706,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/praca-na-boku/reference-pics/706.jpg"},{"id":"7","time":753,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/praca-na-boku/reference-pics/753.jpg"},{"id":"8","time":773,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/praca-na-boku/reference-pics/773.jpg"}],"props":"Mata","description":"15-minutowy trening z kursu Wyzwanie Szpagat w aplikacji Stretchme.app skupia się na wzmacnianiu mięśni korpusu, bioder i nóg, jednocześnie poprawiając ich elastyczność i mobilność. Sesja zakończona rozciąganiem pośladków pozwoli Ci poczuć równowagę między siłą a relaksem, przybliżając Cię do wymarzonego szpagatu.","id":"praca-na-boku","duration":"14:40","tags":"","title":"Praca na boku: droga do szpagatu","thumbnail":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/praca-na-boku/praca-na-boku-thumbnail.jpg","headerImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/praca-na-boku/praca-na-boku-header.jpg","thumbnailSmall":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/praca-na-boku/praca-na-boku-thumbnail-small.jpg","thumbnailSmallHq":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/praca-na-boku/praca-na-boku-thumbnail-small@2x.jpg","url":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/praca-na-boku/praca-na-boku-video-hq.mp4","urlEng":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/praca-na-boku/praca-na-boku-video-eng-hq.mp4","urlHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/praca-na-boku/hls.m3u8","urlEngHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/praca-na-boku-eng/hls.m3u8","durationLabel":"short","path":"/videos/monika/praca-na-boku"},"przygotowanie-do-szpagatu-2":{"highlightPoseName":"szpagat","descriptionEng":"Training to prepare the body for beautiful splits. Thanks to it, you will stretch and strengthen your leg muscles and improve your overall fitness.","titleEng":"Preparation for Splits 2","subtitle":"","pose_group_times":{"pigeon":163,"four_point_kneel":137,"lunge":71,"split":47,"warmup":97,"forward_fold":345},"instructor":"monika","level":1,"propsEng":"Mat, Pillow, Yoga Blocks","steps":[{"id":"intro","time":0},{"id":"Pigeon pose left","time":385,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/przygotowanie-do-szpagatu-2/reference-pics/385.jpg"},{"id":"Pigeon pose with bent back leg left","time":420,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/przygotowanie-do-szpagatu-2/reference-pics/420.jpg"},{"id":"Pigeon pose right","time":510,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/przygotowanie-do-szpagatu-2/reference-pics/510.jpg"},{"id":"Pigeon pose with bent back leg left","time":538,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/przygotowanie-do-szpagatu-2/reference-pics/538.jpg"},{"id":"Seated leg pull left","time":650,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/przygotowanie-do-szpagatu-2/reference-pics/650.jpg"},{"id":"Seated leg pull right","time":720,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/przygotowanie-do-szpagatu-2/reference-pics/720.jpg"},{"id":"Seated forward fold","time":810,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/przygotowanie-do-szpagatu-2/reference-pics/810.jpg"},{"id":"Right split","time":1403,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/przygotowanie-do-szpagatu-2/reference-pics/1403.jpg"},{"id":"Left split","time":1490,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/przygotowanie-do-szpagatu-2/reference-pics/1490.jpg"}],"props":"Poduszka, Bloczki","description":"Drugi trening mający na celu przygotowanie ciała do pięknych szpagatow. Dzięki niemu rozciągniesz i wzmocnisz mięśnie nóg oraz poprawisz ogólną sprawność.","id":"przygotowanie-do-szpagatu-2","duration":"26:13","tags":"","title":"Przygotowanie do szpagatu 2","thumbnail":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/przygotowanie-do-szpagatu-2/przygotowanie-do-szpagatu-2-thumbnail.jpg","headerImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/przygotowanie-do-szpagatu-2/przygotowanie-do-szpagatu-2-header.jpg","thumbnailSmall":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/przygotowanie-do-szpagatu-2/przygotowanie-do-szpagatu-2-thumbnail-small.jpg","thumbnailSmallHq":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/przygotowanie-do-szpagatu-2/przygotowanie-do-szpagatu-2-thumbnail-small@2x.jpg","url":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/przygotowanie-do-szpagatu-2/przygotowanie-do-szpagatu-2-video-hq.mp4","urlEng":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/przygotowanie-do-szpagatu-2/przygotowanie-do-szpagatu-2-video-eng-hq.mp4","urlHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/przygotowanie-do-szpagatu-2/hls.m3u8","urlEngHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/przygotowanie-do-szpagatu-2-eng/hls.m3u8","durationLabel":"medium","path":"/videos/monika/przygotowanie-do-szpagatu-2"},"ballet-body-4":{"highlightPoseName":"","descriptionEng":"This training focuses on battement tendu, a key element of ballet technique that helps build strength and precision in the legs. The session offers a series of exercises that strengthen the muscles of the thighs, calves, and buttocks, while also increasing control over leg movements. By combining these dynamic exercises with stretching sequences, the training provides a comprehensive approach to strengthening the lower body, while improving flexibility and range of motion","titleEng":"Battement Tendu","subtitle":"","instructor":"hania","level":3,"urlENG":"ballet-bosy-4-video-eng-hq.mp4","propsEng":"","steps":[{"id":"intro","time":0}],"props":"Mata, cięzarki","description":"Ten trening skupia się na battement tendu, kluczowym elemencie techniki baletowej, który pomaga w budowaniu siły i precyzji w nogach. Sesja oferuje serię ćwiczeń, które wzmacniają mięśnie ud, łydek i pośladków, jednocześnie zwiększając kontrolę nad ruchami nóg. Przez połączenie tych dynamicznych ćwiczeń z sekwencjami rozciągających, trening zapewnia kompleksowe podejście do wzmocnienia dolnych partii ciała, jednocześnie poprawiając elastyczność i zakres ruchu","id":"ballet-body-4","duration":"31:10","tags":"","title":"Battement Tendu","thumbnail":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/hania/ballet-body-4/ballet-body-4-thumbnail.jpg","headerImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/hania/ballet-body-4/ballet-body-4-header.jpg","thumbnailSmall":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/hania/ballet-body-4/ballet-body-4-thumbnail-small.jpg","thumbnailSmallHq":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/hania/ballet-body-4/ballet-body-4-thumbnail-small@2x.jpg","url":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/hania/ballet-body-4/ballet-body-4-video-hq.mp4","urlEng":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/hania/ballet-body-4/ballet-body-4-video-eng-hq.mp4","urlHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/ballet-body-4/hls.m3u8","urlEngHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/ballet-body-4-eng/hls.m3u8","durationLabel":"medium","path":"/videos/hania/ballet-body-4"},"piatek-podsumowanie-sznurek":{"highlightPoseName":"","descriptionEng":"A full-body stretching session with a strong focus on final preparation for the middle split.","titleEng":"Friday: Last session","subtitle":"","pose_group_times":{},"instructor":"magda","level":2,"propsEng":"Mat, yoga blocks","steps":[{"id":"intro","time":0}],"props":"Mata, kostki do jogi","description":"Intensywne rozciąganie całego ciała z naciskiem na finalne przygotowanie do szpagatu poprzecznego.","id":"piatek-podsumowanie-sznurek","duration":"36:18","tags":"","title":"Piątek: Ostateczna sesja rozciągania do sznurka","thumbnail":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/magda/piatek-podsumowanie-sznurek/piatek-podsumowanie-sznurek-thumbnail.jpg","headerImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/magda/piatek-podsumowanie-sznurek/piatek-podsumowanie-sznurek-header.jpg","thumbnailSmall":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/magda/piatek-podsumowanie-sznurek/piatek-podsumowanie-sznurek-thumbnail-small.jpg","thumbnailSmallHq":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/magda/piatek-podsumowanie-sznurek/piatek-podsumowanie-sznurek-thumbnail-small@2x.jpg","url":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/magda/piatek-podsumowanie-sznurek/piatek-podsumowanie-sznurek-video-hq.mp4","urlEng":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/magda/piatek-podsumowanie-sznurek/piatek-podsumowanie-sznurek-video-eng-hq.mp4","urlHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/piatek-podsumowanie-sznurek/hls.m3u8","urlEngHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/piatek-podsumowanie-sznurek-eng/hls.m3u8","durationLabel":"medium","path":"/videos/magda/piatek-podsumowanie-sznurek"},"szpagat-3":{"highlightPoseName":"szpagat","descriptionEng":"A leg stretching and loosening workout that will prepare you for perfect splits.","titleEng":"Splits everyday","subtitle":"","pose_group_times":{"split":63,"frog":45,"forward_fold":510,"sideways_fold":84,"forward_fold_straddle":174,"lunge":108,"buttocks_stretch":47,"warmup":185},"instructor":"monika","level":1,"steps":[{"id":"intro","time":0},{"id":"Butterfly pose","time":1286,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/szpagat-3/reference-pics/1286.jpg"},{"id":"Low lunge right","time":1346,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/szpagat-3/reference-pics/1346.jpg"},{"id":"Righ half split","time":1373,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/szpagat-3/reference-pics/1373.jpg"},{"id":"Right split","time":1443,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/szpagat-3/reference-pics/1443.jpg"},{"id":"Low lunge left","time":1506,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/szpagat-3/reference-pics/1506.jpg"},{"id":"Left half split","time":1557,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/szpagat-3/reference-pics/1557.jpg"},{"id":"Left split","time":1612,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/szpagat-3/reference-pics/1612.jpg"}],"props":"Mata, Bloczki","description":"Trening rozciągający i rozluźniający nogi. Przygotuje Cię do idealnych szpagatów.","id":"szpagat-3","duration":"30:35","tags":"","title":"Przygotowanie do szpagatów 3","thumbnail":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/szpagat-3/szpagat-3-thumbnail.jpg","headerImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/szpagat-3/szpagat-3-header.jpg","thumbnailSmall":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/szpagat-3/szpagat-3-thumbnail-small.jpg","thumbnailSmallHq":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/szpagat-3/szpagat-3-thumbnail-small@2x.jpg","url":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/szpagat-3/szpagat-3-video-hq.mp4","urlEng":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/szpagat-3/szpagat-3-video-eng-hq.mp4","urlHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/szpagat-3/hls.m3u8","urlEngHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/szpagat-3-eng/hls.m3u8","durationLabel":"medium","path":"/videos/monika/szpagat-3"},"joga-na-dobranoc-1":{"highlightPoseName":"half-happy-baby-right","descriptionEng":"A yoga practice that will help you calm down before bedtime. By focusing on your breathing, it will help you sleep soundly.","titleEng":"Goodnight. Sleep well","subtitle":"","pose_group_times":{"frog":115,"pigeon":179,"laying_leg_rises":369},"instructor":"nikola","level":1,"propsEng":"Mat","steps":[{"id":"intro","time":0},{"id":"Botterfly pose laying down","time":600,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/nikola/joga-na-dobranoc-1/reference-pics/600.jpg"},{"id":"Right half happy baby","time":830,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/nikola/joga-na-dobranoc-1/reference-pics/830.jpg"},{"id":"Left half happy baby","time":1010,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/nikola/joga-na-dobranoc-1/reference-pics/1010.jpg"},{"id":"Right straight right leg","time":1190,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/nikola/joga-na-dobranoc-1/reference-pics/1190.jpg"},{"id":"Left straight leg pull","time":1360,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/nikola/joga-na-dobranoc-1/reference-pics/1360.jpg"}],"props":"Mata, Taśma","description":"Praktyka jogi, która pomoże Ci wyciszyć i uspokoić się przed snem. Dzięki skupieniu na odechu, ułatwi Ci zdrowy sen.","id":"joga-na-dobranoc-1","duration":"27:38","tags":"","title":"Dobranoc. Śpij dobrze","thumbnail":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/nikola/joga-na-dobranoc-1/joga-na-dobranoc-1-thumbnail.jpg","headerImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/nikola/joga-na-dobranoc-1/joga-na-dobranoc-1-header.jpg","thumbnailSmall":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/nikola/joga-na-dobranoc-1/joga-na-dobranoc-1-thumbnail-small.jpg","thumbnailSmallHq":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/nikola/joga-na-dobranoc-1/joga-na-dobranoc-1-thumbnail-small@2x.jpg","url":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/nikola/joga-na-dobranoc-1/joga-na-dobranoc-1-video-hq.mp4","urlEng":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/nikola/joga-na-dobranoc-1/joga-na-dobranoc-1-video-eng-hq.mp4","urlHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/joga-na-dobranoc-1/hls.m3u8","urlEngHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/joga-na-dobranoc-1-eng/hls.m3u8","durationLabel":"medium","path":"/videos/nikola/joga-na-dobranoc-1"},"sycylia-good-morning":{"highlightPoseName":"","descriptionEng":"Start your day with positive energy with Monika. This 10 min workout will get you energised for the day","titleEng":"Good Morning from Sicily","subtitle":"","instructor":"monika","level":1,"urlENG":"sycylia-good-morning-video-hq-en.mp4","propsEng":"Yoga Mat","steps":[{"id":"intro","time":0},{"id":"Pose 1","time":147,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/sycylia-good-morning/reference-pics/147.jpg"},{"id":"Pose 2","time":211,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/sycylia-good-morning/reference-pics/211.jpg"},{"id":"Pose 3","time":343,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/sycylia-good-morning/reference-pics/343.jpg"},{"id":"Pose 4","time":497,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/sycylia-good-morning/reference-pics/497.jpg"},{"id":"Pose 5","time":542,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/sycylia-good-morning/reference-pics/542.jpg"},{"id":"Pose 6","time":602,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/sycylia-good-morning/reference-pics/602.jpg"}],"props":"Mata","description":"Rozpocznij dzień z pozytywną energią z Moniką. Ten 10 min trening da Ci zastrzyk energii na wiele, wiele godzin","id":"sycylia-good-morning","duration":"10:35","tags":"","title":"Energia prosto ze słonecznej Sycylii","thumbnail":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/sycylia-good-morning/sycylia-good-morning-thumbnail.jpg","headerImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/sycylia-good-morning/sycylia-good-morning-header.jpg","thumbnailSmall":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/sycylia-good-morning/sycylia-good-morning-thumbnail-small.jpg","thumbnailSmallHq":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/sycylia-good-morning/sycylia-good-morning-thumbnail-small@2x.jpg","url":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/sycylia-good-morning/sycylia-good-morning-video-hq.mp4","urlEng":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/sycylia-good-morning/sycylia-good-morning-video-eng-hq.mp4","urlHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/sycylia-good-morning/hls.m3u8","urlEngHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/sycylia-good-morning-eng/hls.m3u8","durationLabel":"short","path":"/videos/monika/sycylia-good-morning"},"rozgrzewka-tylna-tasma":{"highlightPoseName":"Leg circles on the side","descriptionEng":"We begin with a thorough warm-up to prepare your body for the exercises ahead. The focus is on stretching the posterior chain – from the calves, through the hamstrings, to the back – to increase range of motion and improve flexibility.","titleEng":"Warm-up and Posterior Chain Stretching","subtitle":"","pose_group_times":{},"instructor":"hania","level":3,"propsEng":"Mat, wall, yoga blocks, pillow","steps":[{"id":"intro","time":0},{"id":"1","time":790,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/hania/rozgrzewka-tylna-tasma/reference-pics/790.jpg"},{"id":"2","time":870,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/hania/rozgrzewka-tylna-tasma/reference-pics/870.jpg"},{"id":"3","time":1631,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/hania/rozgrzewka-tylna-tasma/reference-pics/1631.jpg"},{"id":"4","time":1680,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/hania/rozgrzewka-tylna-tasma/reference-pics/1680.jpg"},{"id":"5","time":2246,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/hania/rozgrzewka-tylna-tasma/reference-pics/2246.jpg"},{"id":"6","time":2531,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/hania/rozgrzewka-tylna-tasma/reference-pics/2531.jpg"},{"id":"7","time":2686,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/hania/rozgrzewka-tylna-tasma/reference-pics/2686.jpg"}],"props":"Mata, ściana, kostki, poduszka","description":"Rozpoczynamy od starannej rozgrzewki, która przygotuje ciało do dalszych ćwiczeń. Skupiamy się na rozciągnięciu tylnej taśmy mięśniowej – od łydek, przez mięśnie dwugłowe uda, po plecy – aby zwiększyć zakres ruchu i poprawić elastyczność.","id":"rozgrzewka-tylna-tasma","duration":"49:22","tags":"","title":"Rozgrzewka i rozciągnięcie tylnej taśmy","thumbnail":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/hania/rozgrzewka-tylna-tasma/rozgrzewka-tylna-tasma-thumbnail.jpg","headerImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/hania/rozgrzewka-tylna-tasma/rozgrzewka-tylna-tasma-header.jpg","thumbnailSmall":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/hania/rozgrzewka-tylna-tasma/rozgrzewka-tylna-tasma-thumbnail-small.jpg","thumbnailSmallHq":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/hania/rozgrzewka-tylna-tasma/rozgrzewka-tylna-tasma-thumbnail-small@2x.jpg","url":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/hania/rozgrzewka-tylna-tasma/rozgrzewka-tylna-tasma-video-hq.mp4","urlEng":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/hania/rozgrzewka-tylna-tasma/rozgrzewka-tylna-tasma-video-eng-hq.mp4","urlHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/rozgrzewka-tylna-tasma/hls.m3u8","urlEngHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/rozgrzewka-tylna-tasma-eng/hls.m3u8","durationLabel":"long","path":"/videos/hania/rozgrzewka-tylna-tasma"},"czwartek-rolowanie":{"highlightPoseName":"","descriptionEng":"This session is a full-body rolling workout designed to release muscle tension and prepare your body for deeper stretching. Regular rolling improves recovery, increases mobility, and reduces the risk of injuries, which is essential for achieving the splits.","titleEng":"Thursday: Roller time","subtitle":"","pose_group_times":{},"instructor":"zuzia","level":2,"propsEng":"Mat, yoga blocks","steps":[{"id":"intro","time":0}],"props":"Mata, klocki do jogi","description":"Ten trening to kompleksowa sesja rolowania całego ciała, która pomoże Ci rozluźnić napięte mięśnie i przygotować je do głębszego rozciągania. Regularne rolowanie poprawia regenerację, zwiększa mobilność i zmniejsza ryzyko kontuzji, co jest kluczowe w pracy nad szpagatem.","id":"czwartek-rolowanie","duration":"46:58","tags":"","title":"Czwartek: Czas na rolowanie","thumbnail":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/zuzia/czwartek-rolowanie/czwartek-rolowanie-thumbnail.jpg","headerImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/zuzia/czwartek-rolowanie/czwartek-rolowanie-header.jpg","thumbnailSmall":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/zuzia/czwartek-rolowanie/czwartek-rolowanie-thumbnail-small.jpg","thumbnailSmallHq":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/zuzia/czwartek-rolowanie/czwartek-rolowanie-thumbnail-small@2x.jpg","url":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/zuzia/czwartek-rolowanie/czwartek-rolowanie-video-hq.mp4","urlEng":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/zuzia/czwartek-rolowanie/czwartek-rolowanie-video-eng-hq.mp4","urlHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/czwartek-rolowanie/hls.m3u8","urlEngHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/czwartek-rolowanie-eng/hls.m3u8","durationLabel":"long","path":"/videos/zuzia/czwartek-rolowanie"},"ballet-body-2":{"highlightPoseName":"","descriptionEng":"This training focuses on one of the most important elements of ballet - plié, which is a fundamental movement used to build strength, flexibility, and balance. This session offers exercises based on various forms of plié, aimed at strengthening the leg muscles, buttocks, and core, while maintaining fluidity of movement. The training is also enriched with stretching exercises, which aid in recovery and increase joint mobility.","titleEng":"Plié","subtitle":"","instructor":"hania","level":3,"urlENG":"ballet-body-2-video-eng-hq.mp4","propsEng":"","steps":[{"id":"intro","time":0}],"props":"Mata","description":"Ten trening skupia się na jednym z najważniejszych elementów baletu - plié, który jest fundamentalnym ruchem wykorzystywanym do budowania siły, elastyczności i równowagi. Sesja ta oferuje ćwiczenia oparte na różnych formach plié, które mają na celu wzmacnianie mięśni nóg, pośladków oraz rdzenia ciała, przy jednoczesnym zachowaniu płynności ruchów. Trening jest również wzbogacony o ćwiczenia rozciągające, które pomagają w regeneracji i zwiększają mobilność stawów.","id":"ballet-body-2","duration":"32:40","tags":"","title":"Plié","thumbnail":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/hania/ballet-body-2/ballet-body-2-thumbnail.jpg","headerImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/hania/ballet-body-2/ballet-body-2-header.jpg","thumbnailSmall":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/hania/ballet-body-2/ballet-body-2-thumbnail-small.jpg","thumbnailSmallHq":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/hania/ballet-body-2/ballet-body-2-thumbnail-small@2x.jpg","url":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/hania/ballet-body-2/ballet-body-2-video-hq.mp4","urlEng":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/hania/ballet-body-2/ballet-body-2-video-eng-hq.mp4","urlHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/ballet-body-2/hls.m3u8","urlEngHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/ballet-body-2-eng/hls.m3u8","durationLabel":"medium","path":"/videos/hania/ballet-body-2"},"poniedzialek-rozpoczynamy-kurs-sznurka":{"highlightPoseName":"","descriptionEng":"The first session of our intensive side splits course. We will focus on general stretching. At the end of the workout we will move to the splits for the first time to assess our starting point for this week of training.","titleEng":"Monday: General Stretching","subtitle":"","pose_group_times":{},"instructor":"magda","level":2,"propsEng":"Mat, yoga blocks","steps":[{"id":"intro","time":0}],"props":"Mata, kostki do jogi, poduszki","description":"Pierwsza sesja z naszego intensywnego kursu sznurka. Skupimy się na ogólnym rozciągnięciu i otwieraniu bioder. Będziemy robić tez nasze pierwsze rozjazdy do sznurka","id":"poniedzialek-rozpoczynamy-kurs-sznurka","duration":"54:43","tags":"","title":"Poniedziałek: Rozpoczynamy kurs sznurka","thumbnail":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/magda/poniedzialek-rozpoczynamy-kurs-sznurka/poniedzialek-rozpoczynamy-kurs-sznurka-thumbnail.jpg","headerImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/magda/poniedzialek-rozpoczynamy-kurs-sznurka/poniedzialek-rozpoczynamy-kurs-sznurka-header.jpg","thumbnailSmall":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/magda/poniedzialek-rozpoczynamy-kurs-sznurka/poniedzialek-rozpoczynamy-kurs-sznurka-thumbnail-small.jpg","thumbnailSmallHq":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/magda/poniedzialek-rozpoczynamy-kurs-sznurka/poniedzialek-rozpoczynamy-kurs-sznurka-thumbnail-small@2x.jpg","url":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/magda/poniedzialek-rozpoczynamy-kurs-sznurka/poniedzialek-rozpoczynamy-kurs-sznurka-video-hq.mp4","urlEng":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/magda/poniedzialek-rozpoczynamy-kurs-sznurka/poniedzialek-rozpoczynamy-kurs-sznurka-video-eng-hq.mp4","urlHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/poniedzialek-rozpoczynamy-kurs-sznurka/hls.m3u8","urlEngHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/poniedzialek-rozpoczynamy-kurs-sznurka-eng/hls.m3u8","durationLabel":"long","path":"/videos/magda/poniedzialek-rozpoczynamy-kurs-sznurka"},"medytacja-na-oddech":{"highlightPoseName":"","descriptionEng":"Breath Meditation - is a meditation focusing on the breath. It often involves concentrating on the breath, mindful breathing, and observing how air enters and leaves the body. It's one of the most fundamental and popular forms of meditation.","titleEng":"Breath Meditation","subtitle":"","instructor":"monika","level":1,"propsEng":"","steps":[{"id":"intro","time":0}],"props":"Mata","description":"To medytacja skupiająca się na oddechu. Polega na koncentracji na oddechu, świadomym oddychaniu i obserwowaniu tego, jak powietrze wchodzi i wychodzi z ciała. To jedna z najbardziej podstawowych i popularnych form medytacji.","id":"medytacja-na-oddech","duration":"10:10","tags":"","title":"Medytacja na oddech","thumbnail":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/medytacja-na-oddech/medytacja-na-oddech-thumbnail.jpg","headerImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/medytacja-na-oddech/medytacja-na-oddech-header.jpg","thumbnailSmall":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/medytacja-na-oddech/medytacja-na-oddech-thumbnail-small.jpg","thumbnailSmallHq":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/medytacja-na-oddech/medytacja-na-oddech-thumbnail-small@2x.jpg","url":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/medytacja-na-oddech/medytacja-na-oddech-video-hq.mp4","urlEng":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/medytacja-na-oddech/medytacja-na-oddech-video-eng-hq.mp4","urlHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/medytacja-na-oddech/hls.m3u8","urlEngHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/medytacja-na-oddech-eng/hls.m3u8","durationLabel":"short","path":"/videos/monika/medytacja-na-oddech"},"lekki-pms":{"highlightPoseName":"Leg circles on the side","descriptionEng":"Many women struggle with painful menstrual periods. We understand that increased stress and lack of proper stretching can be contributing factors. In this training, you will find carefully selected stretching and breathing exercises that provide relief during uncomfortable times and promote a sense of lightness. Enhance the well-being of your lower back and pelvis through this program. https://lekkocbd.com/produkt/zelki-no-more-pms/","titleEng":"No more PMS","subtitle":"","pose_group_times":{"four_point_kneel":75,"cobra":65,"forward_fold_straddle":109,"frog":123,"laying_leg_rises":66,"warmup":273},"instructor":"monika","level":1,"propsEng":"Mat, pillow","steps":[{"id":"intro","time":0}],"props":"Mata, poduszka","description":"Wiele kobiet boryka się z problemem bolesnych miesiączek. Wiemy, że jedna z przyczyn są wzmożone napięcia związane ze stresem oraz brakiem odpowiedniego rozciągania. W tym treningu znajdziesz odpowiednie dobranego ćwiczenia stretchingowe oraz oddechowe, które przyniosą Ci ulgę w złym samopoczuciu i pozwolą Ci na lekkość. Dzięki temu treningowi poprawisz życie odcinka lędźwiowego oraz miednicy. https://lekkocbd.com/produkt/zelki-no-more-pms/ ","id":"lekki-pms","duration":"20:36","tags":"","title":"Lekki PMS","thumbnail":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/lekki-pms/lekki-pms-thumbnail.jpg","headerImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/lekki-pms/lekki-pms-header.jpg","thumbnailSmall":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/lekki-pms/lekki-pms-thumbnail-small.jpg","thumbnailSmallHq":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/lekki-pms/lekki-pms-thumbnail-small@2x.jpg","url":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/lekki-pms/lekki-pms-video-hq.mp4","urlEng":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/lekki-pms/lekki-pms-video-eng-hq.mp4","urlHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/lekki-pms/hls.m3u8","urlEngHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/lekki-pms-eng/hls.m3u8","durationLabel":"medium","path":"/videos/monika/lekki-pms"},"poniedzialek-rozciaganie-tylnej-tasmy":{"highlightPoseName":"","descriptionEng":"The first session of our intensive splits course. We will focus on stretching the posterior band and strengthening our legs. At the end of the workout we will move to the splits for the first time to assess our starting point for this week of training.","titleEng":"Monday: Stretching the back of the legs","subtitle":"","pose_group_times":{},"instructor":"zuzia","level":2,"propsEng":"Mat, yoga blocks","steps":[{"id":"intro","time":0},{"id":"1","time":649,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/zuzia/poniedzialek-rozciaganie-tylnej-tasmy/reference-pics/649.jpg"},{"id":"2","time":787,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/zuzia/poniedzialek-rozciaganie-tylnej-tasmy/reference-pics/787.jpg"},{"id":"3","time":881,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/zuzia/poniedzialek-rozciaganie-tylnej-tasmy/reference-pics/881.jpg"},{"id":"4","time":1159,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/zuzia/poniedzialek-rozciaganie-tylnej-tasmy/reference-pics/1159.jpg"},{"id":"5","time":1321,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/zuzia/poniedzialek-rozciaganie-tylnej-tasmy/reference-pics/1321.jpg"},{"id":"6","time":1794,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/zuzia/poniedzialek-rozciaganie-tylnej-tasmy/reference-pics/1794.jpg"},{"id":"7","time":1874,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/zuzia/poniedzialek-rozciaganie-tylnej-tasmy/reference-pics/1874.jpg"},{"id":"8","time":1940,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/zuzia/poniedzialek-rozciaganie-tylnej-tasmy/reference-pics/1940.jpg"},{"id":"9","time":2020,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/zuzia/poniedzialek-rozciaganie-tylnej-tasmy/reference-pics/2020.jpg"}],"props":"Mata, kostki do jogi","description":"Pierwsza sesja z naszego intensywnego kursu szpagatu. Skupimy się na rozciągnięciu tylnej taśmy i wzmocnieniu naszych nóg. Na koniec treningu rozjedziemy się pierwszy raz do szpagatu, aby ocenić nasz punkt wyjściowy w tym tygodniu treningów. ","id":"poniedzialek-rozciaganie-tylnej-tasmy","duration":"36:42","tags":"","title":"Poniedziałek: Rozciąganie tylnej taśmy","thumbnail":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/zuzia/poniedzialek-rozciaganie-tylnej-tasmy/poniedzialek-rozciaganie-tylnej-tasmy-thumbnail.jpg","headerImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/zuzia/poniedzialek-rozciaganie-tylnej-tasmy/poniedzialek-rozciaganie-tylnej-tasmy-header.jpg","thumbnailSmall":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/zuzia/poniedzialek-rozciaganie-tylnej-tasmy/poniedzialek-rozciaganie-tylnej-tasmy-thumbnail-small.jpg","thumbnailSmallHq":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/zuzia/poniedzialek-rozciaganie-tylnej-tasmy/poniedzialek-rozciaganie-tylnej-tasmy-thumbnail-small@2x.jpg","url":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/zuzia/poniedzialek-rozciaganie-tylnej-tasmy/poniedzialek-rozciaganie-tylnej-tasmy-video-hq.mp4","urlEng":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/zuzia/poniedzialek-rozciaganie-tylnej-tasmy/poniedzialek-rozciaganie-tylnej-tasmy-video-eng-hq.mp4","urlHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/poniedzialek-rozciaganie-tylnej-tasmy/hls.m3u8","urlEngHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/poniedzialek-rozciaganie-tylnej-tasmy-eng/hls.m3u8","durationLabel":"medium","path":"/videos/zuzia/poniedzialek-rozciaganie-tylnej-tasmy"},"joga-na-dobranoc-2":{"highlightPoseName":"pigeon-right","descriptionEng":"Stretch your body before bed, release all accumulated thoughts and blockages to sleep better.","titleEng":"Goodnight yoga.","subtitle":"","pose_group_times":{"pigeon":286,"lunge":96,"warmup":197,"sideways_fold":134,"forward_fold_vertical_thighs":48},"instructor":"nikola","level":1,"propsEng":"Mat, Blocks","steps":[{"id":"intro","time":0},{"id":"Neck stretch right","time":420,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/nikola/joga-na-dobranoc-2/reference-pics/420.jpg"},{"id":"Neck stretch left","time":460,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/nikola/joga-na-dobranoc-2/reference-pics/460.jpg"},{"id":"Side stretch right","time":590,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/nikola/joga-na-dobranoc-2/reference-pics/590.jpg"},{"id":"Side stretch left","time":660,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/nikola/joga-na-dobranoc-2/reference-pics/660.jpg"},{"id":"Low lunge right","time":930,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/nikola/joga-na-dobranoc-2/reference-pics/930.jpg"},{"id":"Low lunge left","time":1050,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/nikola/joga-na-dobranoc-2/reference-pics/1050.jpg"}],"props":"Mata, Bloczki","description":"Rozciągnij ciało przed snem, uwolnij wszystkie nagromadzone myśli i blokady, aby spało się lepiej.","id":"joga-na-dobranoc-2","duration":"29:25","tags":"","title":"Rozciągająca joga na dobranoc","thumbnail":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/nikola/joga-na-dobranoc-2/joga-na-dobranoc-2-thumbnail.jpg","headerImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/nikola/joga-na-dobranoc-2/joga-na-dobranoc-2-header.jpg","thumbnailSmall":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/nikola/joga-na-dobranoc-2/joga-na-dobranoc-2-thumbnail-small.jpg","thumbnailSmallHq":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/nikola/joga-na-dobranoc-2/joga-na-dobranoc-2-thumbnail-small@2x.jpg","url":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/nikola/joga-na-dobranoc-2/joga-na-dobranoc-2-video-hq.mp4","urlEng":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/nikola/joga-na-dobranoc-2/joga-na-dobranoc-2-video-eng-hq.mp4","urlHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/joga-na-dobranoc-2/hls.m3u8","urlEngHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/joga-na-dobranoc-2-eng/hls.m3u8","durationLabel":"medium","path":"/videos/nikola/joga-na-dobranoc-2"},"przygotowanie-do-szpagatu-1":{"highlightPoseName":"szpagat","descriptionEng":"Training aimed at preparing for beautiful splits. It will help you quickly achieve your dream goal by stretching and strengthening your legs.","titleEng":"Introduction to split trainings","subtitle":"","pose_group_times":{"pigeon":224,"split":40,"forward_fold":192,"forward_fold_straddle":90,"lunge":100,"laying_leg_rises":153,"warmup":123},"instructor":"monika","level":1,"propsEng":"Mat, Yoga Blocks","steps":[{"id":"intro","time":0},{"id":"Pigeon pose left","time":519,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/przygotowanie-do-szpagatu-1/reference-pics/519.jpg"},{"id":"Pigeon pose with bent back leg left","time":610,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/przygotowanie-do-szpagatu-1/reference-pics/610.jpg"},{"id":"Pigeon pose right","time":680,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/przygotowanie-do-szpagatu-1/reference-pics/680.jpg"},{"id":"Pigeon pose with bent back leg left","time":764,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/przygotowanie-do-szpagatu-1/reference-pics/764.jpg"},{"id":"Straddle with blocks","time":922,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/przygotowanie-do-szpagatu-1/reference-pics/922.jpg"},{"id":"Seated fold to right leg","time":978,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/przygotowanie-do-szpagatu-1/reference-pics/978.jpg"},{"id":"Seated fold to left leg","time":1055,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/przygotowanie-do-szpagatu-1/reference-pics/1055.jpg"},{"id":"Right lunge","time":1193,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/przygotowanie-do-szpagatu-1/reference-pics/1193.jpg"},{"id":"Left lunge","time":1341,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/przygotowanie-do-szpagatu-1/reference-pics/1341.jpg"},{"id":"Right split","time":1516,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/przygotowanie-do-szpagatu-1/reference-pics/1516.jpg"},{"id":"Left split","time":1610,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/przygotowanie-do-szpagatu-1/reference-pics/1610.jpg"}],"props":"Bloczki","description":"Trening mający na celu przygotowanie do pięknych szpagatow. Pomoże Ci szybko osiągnąć wymarzony cel, rozciagając i wzmocnieniając nogi.","id":"przygotowanie-do-szpagatu-1","duration":"31:13","tags":"","title":"Przygotowanie do szpagatu 1","thumbnail":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/przygotowanie-do-szpagatu-1/przygotowanie-do-szpagatu-1-thumbnail.jpg","headerImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/przygotowanie-do-szpagatu-1/przygotowanie-do-szpagatu-1-header.jpg","thumbnailSmall":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/przygotowanie-do-szpagatu-1/przygotowanie-do-szpagatu-1-thumbnail-small.jpg","thumbnailSmallHq":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/przygotowanie-do-szpagatu-1/przygotowanie-do-szpagatu-1-thumbnail-small@2x.jpg","url":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/przygotowanie-do-szpagatu-1/przygotowanie-do-szpagatu-1-video-hq.mp4","urlEng":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/przygotowanie-do-szpagatu-1/przygotowanie-do-szpagatu-1-video-eng-hq.mp4","urlHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/przygotowanie-do-szpagatu-1/hls.m3u8","urlEngHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/przygotowanie-do-szpagatu-1-eng/hls.m3u8","durationLabel":"medium","path":"/videos/monika/przygotowanie-do-szpagatu-1"},"monika-plecy-1":{"highlightPoseName":"Leg circles on the side","descriptionEng":"Improve your posture with our specialized back workout! This training program targets the muscles of your back, including the upper back, lower back, and core, to help you achieve better alignment and posture.","titleEng":"Better Posture","subtitle":"","pose_group_times":{"cobra":87,"four_point_kneel":50,"laying_chest_lifts":557,"warmup":179,"forward_fold_vertical_thighs":20},"instructor":"monika","level":1,"propsEng":"Mat","steps":[{"id":"intro","time":0},{"id":"","time":540,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/monika-plecy-1/reference-pics/540.jpg"},{"id":"","time":838,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/monika-plecy-1/reference-pics/838.jpg"},{"id":"","time":1204,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/monika-plecy-1/reference-pics/1204.jpg"},{"id":"","time":1359,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/monika-plecy-1/reference-pics/1359.jpg"},{"id":"","time":1387,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/monika-plecy-1/reference-pics/1387.jpg"}],"props":"Mata","description":"Popraw swoją postawę ciała dzięki naszemu specjalnemu treningowi pleców! Ten program treningowy skupia się na mięśniach pleców, w tym górnej i dolnej części pleców oraz mięśniach core, aby pomóc Ci osiągnąć lepszą równowagę i postawę ciała.","id":"monika-plecy-1","duration":"24:01","tags":"","title":"Better Posture","thumbnail":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/monika-plecy-1/monika-plecy-1-thumbnail.jpg","headerImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/monika-plecy-1/monika-plecy-1-header.jpg","thumbnailSmall":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/monika-plecy-1/monika-plecy-1-thumbnail-small.jpg","thumbnailSmallHq":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/monika-plecy-1/monika-plecy-1-thumbnail-small@2x.jpg","url":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/monika-plecy-1/monika-plecy-1-video-hq.mp4","urlEng":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/monika-plecy-1/monika-plecy-1-video-eng-hq.mp4","urlHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/monika-plecy-1/hls.m3u8","urlEngHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/monika-plecy-1-eng/hls.m3u8","durationLabel":"medium","path":"/videos/monika/monika-plecy-1"},"wzmocnij-sie":{"highlightPoseName":"","descriptionEng":"This workout mainly revolves around strengthening exercises. Take care of a strong core, a healthy spine, and an improved posture by performing a few simple exercises. We assure you that your day will become better!","titleEng":"Strengthen Your Core!","subtitle":"","pose_group_times":{"laying_leg_rises":120,"abs_strengthening":189},"instructor":"monika","level":1,"propsEng":"Chair","steps":[{"id":"intro","time":0}],"props":"Krzesło","description":"Trening skupiający w sobie głównie ćwiczenia wzmacniające. Zadbaj o silny core, zdrowy kręgosłup oraz lepsza postawę wykonując kilka prostych ćwiczeń. Zapewniamy, ze twój dzień stanie się lepszy!","id":"wzmocnij-sie","duration":"10:24","tags":"","title":"Wzmocnij się","thumbnail":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/wzmocnij-sie/wzmocnij-sie-thumbnail.jpg","headerImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/wzmocnij-sie/wzmocnij-sie-header.jpg","thumbnailSmall":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/wzmocnij-sie/wzmocnij-sie-thumbnail-small.jpg","thumbnailSmallHq":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/wzmocnij-sie/wzmocnij-sie-thumbnail-small@2x.jpg","url":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/wzmocnij-sie/wzmocnij-sie-video-hq.mp4","urlEng":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/wzmocnij-sie/wzmocnij-sie-video-eng-hq.mp4","urlHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/wzmocnij-sie/hls.m3u8","urlEngHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/wzmocnij-sie-eng/hls.m3u8","durationLabel":"short","path":"/videos/monika/wzmocnij-sie"},"poczuj-sie-lekko":{"highlightPoseName":"Leg circles on the side","descriptionEng":"We know the amazing feeling of supplementing with CBD oils and the lightness after stretching sessions. The perfect harmony created by combining these two. Lengthen your muscles, release tension, work on muscle flexibility, strengthen, improve posture, and discover the joy of dynamic stretching! https://lekkocbd.com/produkt/olejek-450mg","titleEng":"Feel Light","subtitle":"","pose_group_times":{"standing":127,"four_point_kneel":84,"squat":132,"standing_leg_rises":192,"forward_fold":277,"forward_fold_straddle":139,"buttocks_stretch":70,"warmup":44},"instructor":"monika","level":1,"propsEng":"Mat","steps":[{"id":"intro","time":0},{"id":"","time":460,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/poczuj-sie-lekko/reference-pics/460.jpg"},{"id":"","time":1165,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/poczuj-sie-lekko/reference-pics/1165.jpg"},{"id":"","time":1390,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/poczuj-sie-lekko/reference-pics/1390.jpg"},{"id":"","time":1569,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/poczuj-sie-lekko/reference-pics/1569.jpg"},{"id":"","time":1672,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/poczuj-sie-lekko/reference-pics/1672.jpg"},{"id":"","time":1755,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/poczuj-sie-lekko/reference-pics/1755.jpg"},{"id":"","time":1804,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/poczuj-sie-lekko/reference-pics/1804.jpg"}],"props":"Mata","description":"Znamy to wspaniałe uczucie po suplementowaniu olejków CBD oraz luz po zajęciach stretchingu. Połączenie tego tworzy harmonię doskonałą. Wydłuż mięśnie, rozluźnij napięcia, popracuj nad elastycznością mięśni, wzmocnij, popraw postawę, odnajdź radość płynącą z dynamicznego stretchingu! https://lekkocbd.com/produkt/olejek-450mg","id":"poczuj-sie-lekko","duration":"31:27","tags":"","title":"Poczuj się lekko","thumbnail":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/poczuj-sie-lekko/poczuj-sie-lekko-thumbnail.jpg","headerImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/poczuj-sie-lekko/poczuj-sie-lekko-header.jpg","thumbnailSmall":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/poczuj-sie-lekko/poczuj-sie-lekko-thumbnail-small.jpg","thumbnailSmallHq":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/poczuj-sie-lekko/poczuj-sie-lekko-thumbnail-small@2x.jpg","url":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/poczuj-sie-lekko/poczuj-sie-lekko-video-hq.mp4","urlEng":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/poczuj-sie-lekko/poczuj-sie-lekko-video-eng-hq.mp4","urlHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/poczuj-sie-lekko/hls.m3u8","urlEngHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/poczuj-sie-lekko-eng/hls.m3u8","durationLabel":"medium","path":"/videos/monika/poczuj-sie-lekko"},"medytacja-na-akceptacje":{"highlightPoseName":"","descriptionEng":"Meditation that helps develop the ability to accept oneself, others, and life situations. It often involves accepting reality as it is, rather than trying to control or change it. It can be particularly helpful in coping with difficulties and life challenges","titleEng":"Acceptance Meditation","subtitle":"","instructor":"monika","level":1,"propsEng":"","steps":[{"id":"intro","time":0}],"props":"","description":"Medytacja, która pomaga rozwijać umiejętność akceptacji siebie, innych i sytuacji życiowych. Często opiera się na przyjmowaniu rzeczywistości taką, jaka jest, zamiast próby kontrolowania jej lub zmiany. To może być szczególnie pomocne w radzeniu sobie z trudnościami i wyzwania życiowe","id":"medytacja-na-akceptacje","duration":"10:06","tags":"","title":"Medytacja na akceptację","thumbnail":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/medytacja-na-akceptacje/medytacja-na-akceptacje-thumbnail.jpg","headerImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/medytacja-na-akceptacje/medytacja-na-akceptacje-header.jpg","thumbnailSmall":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/medytacja-na-akceptacje/medytacja-na-akceptacje-thumbnail-small.jpg","thumbnailSmallHq":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/medytacja-na-akceptacje/medytacja-na-akceptacje-thumbnail-small@2x.jpg","url":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/medytacja-na-akceptacje/medytacja-na-akceptacje-video-hq.mp4","urlEng":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/medytacja-na-akceptacje/medytacja-na-akceptacje-video-eng-hq.mp4","urlHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/medytacja-na-akceptacje/hls.m3u8","urlEngHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/medytacja-na-akceptacje-eng/hls.m3u8","durationLabel":"short","path":"/videos/monika/medytacja-na-akceptacje"},"joga-na-dzien-dobry-2":{"highlightPoseName":"half-moon-pose-right","descriptionEng":"A practice that will move your body in a pleasant way and prepare it for the whole day.","titleEng":"Start your day with Yoga!","subtitle":"","pose_group_times":{"downward_dog":20,"lunge":56,"warmup":65,"warrior":32,"abs_strengthening":44},"instructor":"nikola","level":1,"propsEng":"Mat","steps":[{"id":"intro","time":0},{"id":"Boat pose","time":710,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/nikola/joga-na-dzien-dobry-2/reference-pics/710.jpg"},{"id":"Downward facing dog","time":740,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/nikola/joga-na-dzien-dobry-2/reference-pics/740.jpg"},{"id":"Half moon pose right","time":850,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/nikola/joga-na-dzien-dobry-2/reference-pics/850.jpg"},{"id":"Half moon pose left","time":920,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/nikola/joga-na-dzien-dobry-2/reference-pics/920.jpg"},{"id":"High lunge right","time":1030,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/nikola/joga-na-dzien-dobry-2/reference-pics/1030.jpg"},{"id":"High lunge left","time":1100,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/nikola/joga-na-dzien-dobry-2/reference-pics/1100.jpg"}],"props":"Mata","description":"Praktyka, która w przyjemny sposób poruszy Twoje ciałem i przygotuje je do całego dnia.","id":"joga-na-dzien-dobry-2","duration":"29:25","tags":"","title":"Zacznij dzień od jogi","thumbnail":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/nikola/joga-na-dzien-dobry-2/joga-na-dzien-dobry-2-thumbnail.jpg","headerImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/nikola/joga-na-dzien-dobry-2/joga-na-dzien-dobry-2-header.jpg","thumbnailSmall":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/nikola/joga-na-dzien-dobry-2/joga-na-dzien-dobry-2-thumbnail-small.jpg","thumbnailSmallHq":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/nikola/joga-na-dzien-dobry-2/joga-na-dzien-dobry-2-thumbnail-small@2x.jpg","url":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/nikola/joga-na-dzien-dobry-2/joga-na-dzien-dobry-2-video-hq.mp4","urlEng":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/nikola/joga-na-dzien-dobry-2/joga-na-dzien-dobry-2-video-eng-hq.mp4","urlHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/joga-na-dzien-dobry-2/hls.m3u8","urlEngHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/joga-na-dzien-dobry-2-eng/hls.m3u8","durationLabel":"medium","path":"/videos/nikola/joga-na-dzien-dobry-2"},"stanie-na-rekach-3":{"highlightPoseName":"Handstand","descriptionEng":"The third level of the handstand. In this workout, you'll move on to handstands. You will do strengthening exercises and stand on your hands leaning against the wall.","titleEng":"Handstand - III","subtitle":"","instructor":"natalia","level":2,"steps":[{"id":"intro","time":0},{"id":"plank","time":630,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/stanie-na-rekach-3/reference-pics/630.jpg"},{"id":"Plank with right leg up","time":818,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/stanie-na-rekach-3/reference-pics/818.jpg"},{"id":"Plank with left leg up","time":833,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/stanie-na-rekach-3/reference-pics/833.jpg"},{"id":"Handstand against a wall","time":1197,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/stanie-na-rekach-3/reference-pics/1197.jpg"},{"id":"Handstand with back bend","time":1211,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/stanie-na-rekach-3/reference-pics/1211.jpg"},{"id":"Handstand with one leg against a wall","time":1391,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/stanie-na-rekach-3/reference-pics/1391.jpg"},{"id":"Handstand","time":1569,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/stanie-na-rekach-3/reference-pics/1569.jpg"}],"props":"Mata, Bloczki, Taśmy","description":"Trzeci poziom stania na rękach. W tym treningu przejdziesz już do stania na rękach. Wykonasz ćwiczenia wzmacniające oraz stanie na rękach opierając się o ścianę.","id":"stanie-na-rekach-3","duration":"28:01","tags":"","title":"Stanie na rękach poziom 3","thumbnail":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/stanie-na-rekach-3/stanie-na-rekach-3-thumbnail.jpg","headerImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/stanie-na-rekach-3/stanie-na-rekach-3-header.jpg","thumbnailSmall":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/stanie-na-rekach-3/stanie-na-rekach-3-thumbnail-small.jpg","thumbnailSmallHq":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/stanie-na-rekach-3/stanie-na-rekach-3-thumbnail-small@2x.jpg","url":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/stanie-na-rekach-3/stanie-na-rekach-3-video-hq.mp4","urlEng":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/stanie-na-rekach-3/stanie-na-rekach-3-video-eng-hq.mp4","urlHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/stanie-na-rekach-3/hls.m3u8","urlEngHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/stanie-na-rekach-3-eng/hls.m3u8","durationLabel":"medium","path":"/videos/natalia/stanie-na-rekach-3"},"powitanie-slonca":{"highlightPoseName":"downward-facing-dog","descriptionEng":"Yoga practice for beginners focused on the basic yoga sequence, sun salutation. You will learn the flow that will strengthen and awaken your body.","titleEng":"Sun Salutation","subtitle":"","pose_group_times":{"cobra":23,"sideways_plank":44,"downward_dog":141,"forward_fold":28,"plank":25},"instructor":"Nikola","level":1,"propsEng":"Mat","steps":[{"id":"intro","time":0},{"id":"Half forward fold","time":349,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/Nikola/powitanie-slonca/reference-pics/349.jpg"},{"id":"Plank","time":360,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/Nikola/powitanie-slonca/reference-pics/360.jpg"},{"id":"Cobra pose","time":399,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/Nikola/powitanie-slonca/reference-pics/399.jpg"},{"id":"Plank","time":530,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/Nikola/powitanie-slonca/reference-pics/530.jpg"},{"id":"Side plank left","time":1130,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/Nikola/powitanie-slonca/reference-pics/1130.jpg"},{"id":"Side plank right","time":1160,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/Nikola/powitanie-slonca/reference-pics/1160.jpg"}],"props":"Mata","description":"Praktyka jogi dla początkujacych, skupiona na podstawowej sekwencji jogi, czyli powitaniu słońca. Poznasz flow, które wzmocni i rozbudzi Twoje ciało.","id":"powitanie-slonca","duration":"28:32","tags":"","title":"Powitanie slonca","thumbnail":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/Nikola/powitanie-slonca/powitanie-slonca-thumbnail.jpg","headerImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/Nikola/powitanie-slonca/powitanie-slonca-header.jpg","thumbnailSmall":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/Nikola/powitanie-slonca/powitanie-slonca-thumbnail-small.jpg","thumbnailSmallHq":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/Nikola/powitanie-slonca/powitanie-slonca-thumbnail-small@2x.jpg","url":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/Nikola/powitanie-slonca/powitanie-slonca-video-hq.mp4","urlEng":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/Nikola/powitanie-slonca/powitanie-slonca-video-eng-hq.mp4","urlHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/powitanie-slonca/hls.m3u8","urlEngHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/powitanie-slonca-eng/hls.m3u8","durationLabel":"medium","path":"/videos/Nikola/powitanie-slonca"},"sycylia-dodajacy-energii":{"highlightPoseName":"","descriptionEng":"Do you need energy boost? Try 10 min stretching workout with Monika ","titleEng":"10 min Boost","subtitle":"","instructor":"monika","level":1,"urlENG":"sycylia-dodajacy-energii-video-hq-en.mp4","propsEng":"Yoga Mat","steps":[{"id":"intro","time":0},{"id":"Pose 1","time":157,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/sycylia-dodajacy-energii/reference-pics/157.jpg"},{"id":"Pose 2","time":182,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/sycylia-dodajacy-energii/reference-pics/182.jpg"},{"id":"Pose 3","time":360,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/sycylia-dodajacy-energii/reference-pics/360.jpg"},{"id":"Pose 4","time":467,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/sycylia-dodajacy-energii/reference-pics/467.jpg"},{"id":"Pose 5","time":653,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/sycylia-dodajacy-energii/reference-pics/653.jpg"}],"props":"Mata","description":"Potrzebujesz dodatkowej dawki energii na dziś? Zrób ten 10 min trening rozciągający z Moniką","id":"sycylia-dodajacy-energii","duration":"11:20","tags":"","title":"10 min Boost","thumbnail":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/sycylia-dodajacy-energii/sycylia-dodajacy-energii-thumbnail.jpg","headerImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/sycylia-dodajacy-energii/sycylia-dodajacy-energii-header.jpg","thumbnailSmall":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/sycylia-dodajacy-energii/sycylia-dodajacy-energii-thumbnail-small.jpg","thumbnailSmallHq":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/sycylia-dodajacy-energii/sycylia-dodajacy-energii-thumbnail-small@2x.jpg","url":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/sycylia-dodajacy-energii/sycylia-dodajacy-energii-video-hq.mp4","urlEng":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/sycylia-dodajacy-energii/sycylia-dodajacy-energii-video-eng-hq.mp4","urlHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/sycylia-dodajacy-energii/hls.m3u8","urlEngHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/sycylia-dodajacy-energii-eng/hls.m3u8","durationLabel":"short","path":"/videos/monika/sycylia-dodajacy-energii"},"nowy-ja-rozciagniety-ja-1":{"highlightPoseName":"","descriptionEng":"Strengthen the deep muscles and stretch the back parts of the legs, improving stability and flexibility. Training focused on thigh muscles supports workout performance and reduces the risk of injuries, while flexibility in the muscles of the back of the thighs positively influences posture and mobility. ","titleEng":"New body","subtitle":"","instructor":"monika","level":2,"propsEng":"Yoga Mat","steps":[{"id":"intro","time":0},{"Id":"Pose 1","Time":444},{"Id":"Pose 2","Time":513},{"Id":"Pose 3","Time":574},{"Id":"Pose 4","Time":604},{"Id":"Pose 5","Time":771},{"Id":"Pose 6","Time":807},{"Id":"Pose 7","Time":1009},{"Id":"Pose 8","Time":1125},{"Id":"Pose 9","Time":1235}],"props":"Mata","description":"Wzmacniaj głębokie mięśnie i rozciągaj tylne partie nóg, poprawiając stabilność i elastyczność. Trening skoncentrowany na mięśniach ud wspiera wydajność treningową i zmniejsza ryzyko urazów, a elastyczność mięśni tylnych ud wpływa korzystnie na postawę i mobilność.","id":"nowy-ja-rozciagniety-ja-1","duration":"21:07","tags":"","title":"Nowe ciało","thumbnail":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/nowy-ja-rozciagniety-ja-1/nowy-ja-rozciagniety-ja-1-thumbnail.jpg","headerImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/nowy-ja-rozciagniety-ja-1/nowy-ja-rozciagniety-ja-1-header.jpg","thumbnailSmall":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/nowy-ja-rozciagniety-ja-1/nowy-ja-rozciagniety-ja-1-thumbnail-small.jpg","thumbnailSmallHq":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/nowy-ja-rozciagniety-ja-1/nowy-ja-rozciagniety-ja-1-thumbnail-small@2x.jpg","url":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/nowy-ja-rozciagniety-ja-1/nowy-ja-rozciagniety-ja-1-video-hq.mp4","urlEng":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/nowy-ja-rozciagniety-ja-1/nowy-ja-rozciagniety-ja-1-video-eng-hq.mp4","urlHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/nowy-ja-rozciagniety-ja-1/hls.m3u8","urlEngHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/nowy-ja-rozciagniety-ja-1-eng/hls.m3u8","durationLabel":"medium","path":"/videos/monika/nowy-ja-rozciagniety-ja-1"},"otwieranie-bioder-2":{"highlightPoseName":"Straddle forward fold","descriptionEng":"The next in a series of hip-opening workouts to help you prepare for the twine. In this training you will perform exercises to strengthen the muscles of the legs and hips and work on their flexibility.","titleEng":"Strengthening and opening the hips","subtitle":"","pose_group_times":{"four_point_kneel":207,"forward_fold_straddle":43,"laying_leg_rises":119,"frog":280,"warmup":76},"instructor":"monika","level":2,"propsEng":"Mat","steps":[{"id":"intro","time":0},{"id":"Bridge laying down","time":424,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/otwieranie-bioder-2/reference-pics/424.jpg"},{"id":"Right side stretch in a straddle","time":1044,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/otwieranie-bioder-2/reference-pics/1044.jpg"},{"id":"Left side stretch in a straddle","time":1098,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/otwieranie-bioder-2/reference-pics/1098.jpg"},{"id":"Frog position","time":1298,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/otwieranie-bioder-2/reference-pics/1298.jpg"}],"props":"Mata, Bloczki","description":"Trzeci z serii trenigów otwierających biodra, pomagający przygotować się do sznurka. W tym treningu wykonasz ćwiczenia wzmocniające mięśnie nóg i bioder oraz popracujesz nad ich elastycznością.","id":"otwieranie-bioder-2","duration":"32:11","tags":"","title":"Wzmacnianie i otwieranie bioder","thumbnail":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/otwieranie-bioder-2/otwieranie-bioder-2-thumbnail.jpg","headerImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/otwieranie-bioder-2/otwieranie-bioder-2-header.jpg","thumbnailSmall":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/otwieranie-bioder-2/otwieranie-bioder-2-thumbnail-small.jpg","thumbnailSmallHq":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/otwieranie-bioder-2/otwieranie-bioder-2-thumbnail-small@2x.jpg","url":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/otwieranie-bioder-2/otwieranie-bioder-2-video-hq.mp4","urlEng":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/otwieranie-bioder-2/otwieranie-bioder-2-video-eng-hq.mp4","urlHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/otwieranie-bioder-2/hls.m3u8","urlEngHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/otwieranie-bioder-2-eng/hls.m3u8","durationLabel":"medium","path":"/videos/monika/otwieranie-bioder-2"},"wtorek-wzmacnianie-pod-sznurek":{"highlightPoseName":"","descriptionEng":"A strengthening session targeting the hips, core, and legs to improve stability and prepare your body for deeper stretching.","titleEng":"Tuesday: Strengthening session","subtitle":"","pose_group_times":{},"instructor":"magda","level":2,"propsEng":"Mat, yoga blocks","steps":[{"id":"intro","time":0}],"props":"Mata, kostki do jogi","description":"Trening wzmacniający kluczowe mięśnie bioder, brzucha i nóg, który zwiększy Twoją stabilność i przygotuje ciało do głębszych zakresów.","id":"wtorek-wzmacnianie-pod-sznurek","duration":"40:58","tags":"","title":"Wtorek: Wzmacnianie pod sznurek","thumbnail":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/magda/wtorek-wzmacnianie-pod-sznurek/wtorek-wzmacnianie-pod-sznurek-thumbnail.jpg","headerImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/magda/wtorek-wzmacnianie-pod-sznurek/wtorek-wzmacnianie-pod-sznurek-header.jpg","thumbnailSmall":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/magda/wtorek-wzmacnianie-pod-sznurek/wtorek-wzmacnianie-pod-sznurek-thumbnail-small.jpg","thumbnailSmallHq":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/magda/wtorek-wzmacnianie-pod-sznurek/wtorek-wzmacnianie-pod-sznurek-thumbnail-small@2x.jpg","url":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/magda/wtorek-wzmacnianie-pod-sznurek/wtorek-wzmacnianie-pod-sznurek-video-hq.mp4","urlEng":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/magda/wtorek-wzmacnianie-pod-sznurek/wtorek-wzmacnianie-pod-sznurek-video-eng-hq.mp4","urlHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/wtorek-wzmacnianie-pod-sznurek/hls.m3u8","urlEngHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/wtorek-wzmacnianie-pod-sznurek-eng/hls.m3u8","durationLabel":"long","path":"/videos/magda/wtorek-wzmacnianie-pod-sznurek"},"plecy-dla-poczatkujacych":{"highlightPoseName":"kobra","descriptionEng":"Exercises to help you keep your back healthy. Strengthen them, stretch them, get rid of the pain. You will gain fitness that will allow you to perform bridges and many other advanced figures! Training dedicated to people who start their adventure with stretching.","titleEng":"Begin with stretching your backs","subtitle":"","pose_group_times":{"four_point_kneel":73,"cobra":42,"forward_fold_vertical_thighs":186,"camel":106,"laying_leg_rises":4,"back_strengthening":74,"warmup":58},"instructor":"karolina","level":1,"propsEng":"Mat","steps":[{"id":"intro","time":0},{"id":"Melting heart pose","time":315,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/karolina/plecy-dla-poczatkujacych/reference-pics/315.jpg"},{"id":"Cobra pose","time":1330,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/karolina/plecy-dla-poczatkujacych/reference-pics/1330.jpg"}],"props":"Mata, Bloczki, Tasma","description":"Ćwiczenia, które pomogą Ci zadbać o zdrowie pleców. Wzmocnij je, rozciągnij, pozbądź się bólu. Zyskasz sprawność, która pozwoli Ci wykonywać mostki i wiele innych zaawansowanych figur! Trening dedykowany dla osób, które zaczynają swoją przygodę z rozciąganiem.","id":"plecy-dla-poczatkujacych","duration":"24:31","tags":"","title":"Plecy dla poczatkujacych","thumbnail":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/karolina/plecy-dla-poczatkujacych/plecy-dla-poczatkujacych-thumbnail.jpg","headerImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/karolina/plecy-dla-poczatkujacych/plecy-dla-poczatkujacych-header.jpg","thumbnailSmall":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/karolina/plecy-dla-poczatkujacych/plecy-dla-poczatkujacych-thumbnail-small.jpg","thumbnailSmallHq":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/karolina/plecy-dla-poczatkujacych/plecy-dla-poczatkujacych-thumbnail-small@2x.jpg","url":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/karolina/plecy-dla-poczatkujacych/plecy-dla-poczatkujacych-video-hq.mp4","urlEng":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/karolina/plecy-dla-poczatkujacych/plecy-dla-poczatkujacych-video-eng-hq.mp4","urlHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/plecy-dla-poczatkujacych/hls.m3u8","urlEngHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/plecy-dla-poczatkujacych-eng/hls.m3u8","durationLabel":"medium","path":"/videos/karolina/plecy-dla-poczatkujacych"},"trening-calego-ciala":{"highlightPoseName":"boat-pose","descriptionEng":"Training that aims to firm and shape the buttocks. Exercises will have a positive effect on the whole body, with an emphasis on the lower parts. Positively affect the posture. Make sure that the buttocks are a strong support and protection for the spine. The training consists of exercises reinforcing with the use of resistance rubber.","titleEng":"Full Body Workout","subtitle":"","pose_group_times":{"four_point_kneel":218,"shoulder_stand":86,"forward_fold":100,"hip_lifts":102,"forward_fold_straddle":114,"laying_leg_rises":283,"warmup":123},"instructor":"monika","level":2,"propsEng":"Mat, Resistance tapes","steps":[{"id":"intro","time":0},{"id":"Left harmstring stretch","time":340,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/trening-calego-ciala/reference-pics/340.jpg"},{"id":"Right harmstring stretch","time":380,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/trening-calego-ciala/reference-pics/380.jpg"},{"id":"Four point kneel with left leg up","time":698,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/trening-calego-ciala/reference-pics/698.jpg"},{"id":"Four point kneel with right leg up","time":738,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/trening-calego-ciala/reference-pics/738.jpg"}],"props":"Mata, Taśmy oporowe","description":"Trening, który ma na celu ujędrnianie, wymodelowanie pośladków. Ćwiczenia wpłyną pozytywnie na całe ciało, z naciskiem na dolne partie. Wpłyń pozytywnie na postawę. Zadbaj aby pośladki były silną podporą oraz ochroną dla kręgosłupa. Trening składa się z ćwiczeń wzmacniających z użyciem gumy oporowej.","id":"trening-calego-ciala","duration":"25:10","tags":"","title":"Trening całego ciała","thumbnail":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/trening-calego-ciala/trening-calego-ciala-thumbnail.jpg","headerImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/trening-calego-ciala/trening-calego-ciala-header.jpg","thumbnailSmall":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/trening-calego-ciala/trening-calego-ciala-thumbnail-small.jpg","thumbnailSmallHq":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/trening-calego-ciala/trening-calego-ciala-thumbnail-small@2x.jpg","url":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/trening-calego-ciala/trening-calego-ciala-video-hq.mp4","urlEng":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/trening-calego-ciala/trening-calego-ciala-video-eng-hq.mp4","urlHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/trening-calego-ciala/hls.m3u8","urlEngHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/trening-calego-ciala-eng/hls.m3u8","durationLabel":"medium","path":"/videos/monika/trening-calego-ciala"},"sznurki-dla-poczatkujacych":{"highlightPoseName":"zaba","descriptionEng":"Training designed to prepare the body for transverse splits. Dedicated to people starting their adventure with stretching. In this session, you will strengthen and stretch your leg muscles, especially your glutes and adductors, to be able to do the transverse split.","titleEng":"Twines for Beginners","subtitle":"","pose_group_times":{"standing":230,"forward_fold_straddle":421,"squat":93,"laying_leg_rises":231,"frog":138},"instructor":"Nikola","level":2,"steps":[{"id":"intro","time":0},{"id":"Straddle forward fold","time":585,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/Nikola/sznurki-dla-poczatkujacych/reference-pics/585.jpg"},{"id":"Frog pose","time":1254,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/Nikola/sznurki-dla-poczatkujacych/reference-pics/1254.jpg"},{"id":"Full straddle","time":1670,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/Nikola/sznurki-dla-poczatkujacych/reference-pics/1670.jpg"}],"props":"Mata","description":"Trening stworzony z myślą o przygotowaniu ciała do szpagatów. Dedykowany dla osób zaczynających przygodę z rozciąganiem. W tej sesji wzmocnisz i rozciągniesz mięśnie nóg, w szczególności mięśnie pośladkowe i przywodziciele, aby móc wykonać szpagat poprzeczny.","id":"sznurki-dla-poczatkujacych","duration":"30:15","tags":"","title":"Sznurki dla poczatkujacych","thumbnail":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/Nikola/sznurki-dla-poczatkujacych/sznurki-dla-poczatkujacych-thumbnail.jpg","headerImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/Nikola/sznurki-dla-poczatkujacych/sznurki-dla-poczatkujacych-header.jpg","thumbnailSmall":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/Nikola/sznurki-dla-poczatkujacych/sznurki-dla-poczatkujacych-thumbnail-small.jpg","thumbnailSmallHq":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/Nikola/sznurki-dla-poczatkujacych/sznurki-dla-poczatkujacych-thumbnail-small@2x.jpg","url":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/Nikola/sznurki-dla-poczatkujacych/sznurki-dla-poczatkujacych-video-hq.mp4","urlEng":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/Nikola/sznurki-dla-poczatkujacych/sznurki-dla-poczatkujacych-video-eng-hq.mp4","urlHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/sznurki-dla-poczatkujacych/hls.m3u8","urlEngHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/sznurki-dla-poczatkujacych-eng/hls.m3u8","durationLabel":"medium","path":"/videos/Nikola/sznurki-dla-poczatkujacych"},"stretchflow-malediwy":{"highlightPoseName":"Arch right","descriptionEng":"Calm yoga and stretching flow straight from the Maldives! In this session you will stimulate the whole body, relax the mind and stretch tired muscles.","titleEng":"Stretchflow Maledives","subtitle":"","instructor":"natalia","level":1,"propsEng":"Mat","steps":[{"id":"intro","time":0},{"id":"Cobra","time":474,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/stretchflow-malediwy/reference-pics/474.jpg"},{"id":"Right lunge","time":594,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/stretchflow-malediwy/reference-pics/594.jpg"},{"id":"Arch right","time":673,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/stretchflow-malediwy/reference-pics/673.jpg"},{"id":"Left lunge","time":754,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/stretchflow-malediwy/reference-pics/754.jpg"},{"id":"Arch left","time":929,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/stretchflow-malediwy/reference-pics/929.jpg"}],"props":"Mata","description":"Spokojny flow jogowo-stretchingowy prosto z Malediwów! W tej sesji pobudzisz całe ciało, zrelaksujesz umysł i rozciągniesz zmęczone mięśnie.","id":"stretchflow-malediwy","duration":"21:01","tags":"","title":"Stretchflow Malediwy","thumbnail":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/stretchflow-malediwy/stretchflow-malediwy-thumbnail.jpg","headerImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/stretchflow-malediwy/stretchflow-malediwy-header.jpg","thumbnailSmall":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/stretchflow-malediwy/stretchflow-malediwy-thumbnail-small.jpg","thumbnailSmallHq":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/stretchflow-malediwy/stretchflow-malediwy-thumbnail-small@2x.jpg","url":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/stretchflow-malediwy/stretchflow-malediwy-video-hq.mp4","urlEng":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/stretchflow-malediwy/stretchflow-malediwy-video-eng-hq.mp4","urlHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/stretchflow-malediwy/hls.m3u8","urlEngHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/stretchflow-malediwy-eng/hls.m3u8","durationLabel":"medium","path":"/videos/natalia/stretchflow-malediwy"},"szpagat-4":{"highlightPoseName":"szpagat","descriptionEng":"A gentle workout to stretch and relax your legs. It will prepare you for beautiful splits.","titleEng":"Preparation for Splits - last mile","subtitle":"","pose_group_times":{"four_point_kneel":65,"forward_fold_straddle":206,"lunge":240,"frog":67,"warmup":85,"forward_fold":70},"instructor":"monika","level":1,"propsEng":"Mat, Yoga Blocks","steps":[{"id":"intro","time":0},{"id":"Seated forward fold","time":675,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/szpagat-4/reference-pics/675.jpg"},{"id":"Straddle forward fold","time":837,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/szpagat-4/reference-pics/837.jpg"},{"id":"Butterfly pose","time":955,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/szpagat-4/reference-pics/955.jpg"},{"id":"Low lunge righ","time":1170,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/szpagat-4/reference-pics/1170.jpg"},{"id":"Low lunge left","time":1270,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/szpagat-4/reference-pics/1270.jpg"},{"id":"Low lunge with heel to buttock right","time":1354,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/szpagat-4/reference-pics/1354.jpg"},{"id":"Low lunge with heel to buttock right","time":1445,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/szpagat-4/reference-pics/1445.jpg"}],"props":"Mata, Bloczki, Poduszki","description":"Łagodny trening rozciągający i rozluźniający nogi. Przygotuje Cię do pięknych szpagatów.","id":"szpagat-4","duration":"29:36","tags":"","title":"Przygotowanie do szpagatów 4","thumbnail":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/szpagat-4/szpagat-4-thumbnail.jpg","headerImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/szpagat-4/szpagat-4-header.jpg","thumbnailSmall":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/szpagat-4/szpagat-4-thumbnail-small.jpg","thumbnailSmallHq":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/szpagat-4/szpagat-4-thumbnail-small@2x.jpg","url":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/szpagat-4/szpagat-4-video-hq.mp4","urlEng":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/szpagat-4/szpagat-4-video-eng-hq.mp4","urlHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/szpagat-4/hls.m3u8","urlEngHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/szpagat-4-eng/hls.m3u8","durationLabel":"medium","path":"/videos/monika/szpagat-4"},"otwieranie-bioder-1":{"highlightPoseName":"Straddle forward fold","descriptionEng":"The second training to help prepare for the twine. In this workout you will perform exercises to strengthen the muscles of the legs and hips.","titleEng":"Strong hips","subtitle":"","pose_group_times":{"hip_lifts":232,"forward_fold_straddle":132,"laying_leg_rises":305,"frog":28,"warmup":152,"forward_fold":70},"instructor":"monika","level":2,"propsEng":"Mat, Blocks","steps":[{"id":"intro","time":0},{"id":"Bridge laying down","time":424,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/otwieranie-bioder-1/reference-pics/424.jpg"},{"id":"Right adductor stretch","time":975,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/otwieranie-bioder-1/reference-pics/975.jpg"},{"id":"Left adductor stretch","time":1035,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/otwieranie-bioder-1/reference-pics/1035.jpg"},{"id":"Straddle forward fold","time":1154,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/otwieranie-bioder-1/reference-pics/1154.jpg"}],"props":"Mata, Bloczki","description":"Drugi trening pomagający przygotować się do sznurka. W tym treningu wykonasz ćwiczenia wzmocniające mięśnie nóg i bioder.","id":"otwieranie-bioder-1","duration":"22:50","tags":"","title":"Silne biodra","thumbnail":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/otwieranie-bioder-1/otwieranie-bioder-1-thumbnail.jpg","headerImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/otwieranie-bioder-1/otwieranie-bioder-1-header.jpg","thumbnailSmall":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/otwieranie-bioder-1/otwieranie-bioder-1-thumbnail-small.jpg","thumbnailSmallHq":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/otwieranie-bioder-1/otwieranie-bioder-1-thumbnail-small@2x.jpg","url":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/otwieranie-bioder-1/otwieranie-bioder-1-video-hq.mp4","urlEng":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/otwieranie-bioder-1/otwieranie-bioder-1-video-eng-hq.mp4","urlHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/otwieranie-bioder-1/hls.m3u8","urlEngHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/otwieranie-bioder-1-eng/hls.m3u8","durationLabel":"medium","path":"/videos/monika/otwieranie-bioder-1"},"bali-plecy":{"highlightPoseName":"Cat","descriptionEng":"Ideal for streching your back, immediate relief","titleEng":"Back streching - get rid of pain","subtitle":"","pose_group_times":{"forward_fold_vertical_thighs":222,"camel":73,"hip_lifts":93,"sideways_plank":43,"chest_opening":53,"buttocks_stretch":54,"laying_leg_rises":39,"warmup":59},"instructor":"karolina","level":1,"propsEng":"Mat, Yoga blocks","steps":[{"id":"intro","time":0},{"id":"Chest opening","time":87,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/karolina/bali-plecy/reference-pics/87.jpg"},{"id":"Cross leged twist","time":228,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/karolina/bali-plecy/reference-pics/228.jpg"},{"id":"Chest opening on all four","time":357,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/karolina/bali-plecy/reference-pics/357.jpg"},{"id":"Leg kicks with both legs","time":780,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/karolina/bali-plecy/reference-pics/780.jpg"},{"id":"Chest circles - one side","time":840,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/karolina/bali-plecy/reference-pics/840.jpg"},{"id":"Chest circles - other side","time":893,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/karolina/bali-plecy/reference-pics/893.jpg"}],"props":"Mata, kostki do jogi","description":"Idealny trening na rozprostowanie pleców. Poczujesz natychmiastową ulgę","id":"bali-plecy","duration":"16:43","tags":"","title":"Rozciąganie pleców - pozbądź się bóli","thumbnail":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/karolina/bali-plecy/bali-plecy-thumbnail.jpg","headerImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/karolina/bali-plecy/bali-plecy-header.jpg","thumbnailSmall":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/karolina/bali-plecy/bali-plecy-thumbnail-small.jpg","thumbnailSmallHq":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/karolina/bali-plecy/bali-plecy-thumbnail-small@2x.jpg","url":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/karolina/bali-plecy/bali-plecy-video-hq.mp4","urlEng":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/karolina/bali-plecy/bali-plecy-video-eng-hq.mp4","urlHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/bali-plecy/hls.m3u8","urlEngHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/bali-plecy-eng/hls.m3u8","durationLabel":"short","path":"/videos/karolina/bali-plecy"},"centrum-pozycja-lodzi":{"highlightPoseName":"boat-pose","descriptionEng":"Yoga practice for beginners focused on strengthening the center, i.e. the core muscles. You will learn different configurations of boat positions that strengthen your center.","titleEng":"Center + boat pose","subtitle":"","pose_group_times":{"four_point_kneel":52,"frog":73,"sideways_fold":23,"abs_strengthening":226,"sideways_plank":133,"hip_lifts":30,"plank":20},"instructor":"Nikola","level":1,"propsEng":"Mat","steps":[{"id":"intro","time":0},{"id":"Side plank with left leg up","time":368,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/Nikola/centrum-pozycja-lodzi/reference-pics/368.jpg"},{"id":"'Gate pose right","time":406,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/Nikola/centrum-pozycja-lodzi/reference-pics/406.jpg"},{"id":"Side plank with right leg up","time":485,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/Nikola/centrum-pozycja-lodzi/reference-pics/485.jpg"},{"id":"Gate pose left","time":515,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/Nikola/centrum-pozycja-lodzi/reference-pics/515.jpg"},{"id":"Table top balance left","time":605,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/Nikola/centrum-pozycja-lodzi/reference-pics/605.jpg"},{"id":"Table top balance right","time":650,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/Nikola/centrum-pozycja-lodzi/reference-pics/650.jpg"},{"id":"Boat pose","time":1010,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/Nikola/centrum-pozycja-lodzi/reference-pics/1010.jpg"},{"id":"Diamond pose","time":1345,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/Nikola/centrum-pozycja-lodzi/reference-pics/1345.jpg"}],"props":"Mata","description":"Praktyka jogi dla początkujacych skupiona na wzmacnianiu centrum, czyli mięśni core. Poznasz różne konfiguracje pozycje łodzi, która wzmacnia twoje centrum.","id":"centrum-pozycja-lodzi","duration":"27:37","tags":"","title":"Centrum + pozycja lodzi","thumbnail":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/Nikola/centrum-pozycja-lodzi/centrum-pozycja-lodzi-thumbnail.jpg","headerImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/Nikola/centrum-pozycja-lodzi/centrum-pozycja-lodzi-header.jpg","thumbnailSmall":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/Nikola/centrum-pozycja-lodzi/centrum-pozycja-lodzi-thumbnail-small.jpg","thumbnailSmallHq":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/Nikola/centrum-pozycja-lodzi/centrum-pozycja-lodzi-thumbnail-small@2x.jpg","url":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/Nikola/centrum-pozycja-lodzi/centrum-pozycja-lodzi-video-hq.mp4","urlEng":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/Nikola/centrum-pozycja-lodzi/centrum-pozycja-lodzi-video-eng-hq.mp4","urlHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/centrum-pozycja-lodzi/hls.m3u8","urlEngHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/centrum-pozycja-lodzi-eng/hls.m3u8","durationLabel":"medium","path":"/videos/Nikola/centrum-pozycja-lodzi"},"stanie-na-rekach-2":{"highlightPoseName":"Forearm stand","descriptionEng":"The second level of the handstand. In this workout, you'll focus on the plank position and forearmstands to properly prepare and strengthen your body for the handstand.","titleEng":"Handstand - II","subtitle":"","instructor":"natalia","level":2,"propsEng":"Mat","steps":[{"id":"intro","time":0},{"id":"Cobra","time":618,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/stanie-na-rekach-2/reference-pics/618.jpg"},{"id":"plank","time":985,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/stanie-na-rekach-2/reference-pics/985.jpg"},{"id":"Windmill right","time":1052,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/stanie-na-rekach-2/reference-pics/1052.jpg"},{"id":"Windmill left","time":1073,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/stanie-na-rekach-2/reference-pics/1073.jpg"},{"id":"Forearm stand prep","time":1210,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/stanie-na-rekach-2/reference-pics/1210.jpg"},{"id":"Forearm stand legs separately","time":1481,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/stanie-na-rekach-2/reference-pics/1481.jpg"},{"id":"Forearm stand","time":1616,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/stanie-na-rekach-2/reference-pics/1616.jpg"}],"props":"Mata, Bloczki, Taśma","description":"Drugi poziom stania na rękach. W tym treningu skupisz się na pozycji deski i staniu na przedramionach, aby odpowiednio przygotować i wzmocnić ciało przed staniem na rękach.","id":"stanie-na-rekach-2","duration":"28:15","tags":"","title":"Stanie na rękach poziom 2","thumbnail":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/stanie-na-rekach-2/stanie-na-rekach-2-thumbnail.jpg","headerImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/stanie-na-rekach-2/stanie-na-rekach-2-header.jpg","thumbnailSmall":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/stanie-na-rekach-2/stanie-na-rekach-2-thumbnail-small.jpg","thumbnailSmallHq":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/stanie-na-rekach-2/stanie-na-rekach-2-thumbnail-small@2x.jpg","url":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/stanie-na-rekach-2/stanie-na-rekach-2-video-hq.mp4","urlEng":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/stanie-na-rekach-2/stanie-na-rekach-2-video-eng-hq.mp4","urlHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/stanie-na-rekach-2/hls.m3u8","urlEngHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/stanie-na-rekach-2-eng/hls.m3u8","durationLabel":"medium","path":"/videos/natalia/stanie-na-rekach-2"},"rownowaga-pozycja-drzewa":{"highlightPoseName":"tree-pose-right","descriptionEng":"Yoga practice for beginners focused on finding balance in the body. You will learn the position of the tree and improve your balance.","titleEng":"Balance and tree pose","subtitle":"","pose_group_times":{"standing":308,"forward_fold":240,"squat":65},"instructor":"Nikola","level":1,"propsEng":"Mat","steps":[{"id":"intro","time":0},{"id":"Malasana","time":474,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/Nikola/rownowaga-pozycja-drzewa/reference-pics/474.jpg"},{"id":"Tree pose left","time":1014,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/Nikola/rownowaga-pozycja-drzewa/reference-pics/1014.jpg"},{"id":"Tree pose right","time":1100,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/Nikola/rownowaga-pozycja-drzewa/reference-pics/1100.jpg"}],"props":"Mata, Bloczek","description":"Praktyka jogi dla początkujacych skupiona na poszukiwaniu równowagi w ciele. Poznasz pozycje drzewa i poprawisz balans.","id":"rownowaga-pozycja-drzewa","duration":"30:39","tags":"","title":"Rownowaga + pozycja drzewa","thumbnail":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/Nikola/rownowaga-pozycja-drzewa/rownowaga-pozycja-drzewa-thumbnail.jpg","headerImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/Nikola/rownowaga-pozycja-drzewa/rownowaga-pozycja-drzewa-header.jpg","thumbnailSmall":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/Nikola/rownowaga-pozycja-drzewa/rownowaga-pozycja-drzewa-thumbnail-small.jpg","thumbnailSmallHq":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/Nikola/rownowaga-pozycja-drzewa/rownowaga-pozycja-drzewa-thumbnail-small@2x.jpg","url":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/Nikola/rownowaga-pozycja-drzewa/rownowaga-pozycja-drzewa-video-hq.mp4","urlEng":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/Nikola/rownowaga-pozycja-drzewa/rownowaga-pozycja-drzewa-video-eng-hq.mp4","urlHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/rownowaga-pozycja-drzewa/hls.m3u8","urlEngHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/rownowaga-pozycja-drzewa-eng/hls.m3u8","durationLabel":"medium","path":"/videos/Nikola/rownowaga-pozycja-drzewa"},"zdrowe-plecy-ciaza":{"highlightPoseName":"","descriptionEng":"A back-focused workout that strengthens postural muscles and helps relieve tension in the lower back during pregnancy.","titleEng":"Healthy Back During Pregnancy","subtitle":"","pose_group_times":{},"instructor":"monika","level":1,"propsEng":"Mat, yoga blocks","steps":[{"id":"intro","time":0}],"props":"Mata, kostki do jogi","description":"Sesja wzmacniająca mięśnie pleców i wspierająca odciążenie odcinka lędźwiowego, poprawiająca komfort ruchu i postawę w ciąży.","id":"zdrowe-plecy-ciaza","duration":"25:02","tags":"","title":"Zdrowe plecy w ciąży","thumbnail":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/zdrowe-plecy-ciaza/zdrowe-plecy-ciaza-thumbnail.jpg","headerImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/zdrowe-plecy-ciaza/zdrowe-plecy-ciaza-header.jpg","thumbnailSmall":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/zdrowe-plecy-ciaza/zdrowe-plecy-ciaza-thumbnail-small.jpg","thumbnailSmallHq":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/zdrowe-plecy-ciaza/zdrowe-plecy-ciaza-thumbnail-small@2x.jpg","url":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/zdrowe-plecy-ciaza/zdrowe-plecy-ciaza-video-hq.mp4","urlEng":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/zdrowe-plecy-ciaza/zdrowe-plecy-ciaza-video-eng-hq.mp4","urlHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/zdrowe-plecy-ciaza/hls.m3u8","urlEngHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/zdrowe-plecy-ciaza-eng/hls.m3u8","durationLabel":"medium","path":"/videos/monika/zdrowe-plecy-ciaza"},"joga-na-dzien-dobry-1":{"highlightPoseName":"pigeon-right","descriptionEng":"Make your day better and take time for a stimulating yoga practice.","titleEng":"Energy for whole day","subtitle":"","pose_group_times":{"pigeon":120,"four_point_kneel":52,"downward_dog":70,"camel":18},"instructor":"nikola","level":1,"propsEng":"Mat","steps":[{"id":"intro","time":0},{"id":"Tiger pose right","time":624,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/nikola/joga-na-dzien-dobry-1/reference-pics/624.jpg"},{"id":"Tiger pose left","time":694,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/nikola/joga-na-dzien-dobry-1/reference-pics/694.jpg"},{"id":"Downward facing","time":750,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/nikola/joga-na-dzien-dobry-1/reference-pics/750.jpg"},{"id":"Camel pose","time":860,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/nikola/joga-na-dzien-dobry-1/reference-pics/860.jpg"},{"id":"Camel pose with hands on heels","time":880,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/nikola/joga-na-dzien-dobry-1/reference-pics/880.jpg"},{"id":"Three legged downdog right","time":1040,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/nikola/joga-na-dzien-dobry-1/reference-pics/1040.jpg"},{"id":"Tree legged downdog left","time":1184,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/nikola/joga-na-dzien-dobry-1/reference-pics/1184.jpg"}],"props":"Mata","description":"Zacznij swój dzień lepiej i poświęć czas na pobudzającą praktykę jogi.","id":"joga-na-dzien-dobry-1","duration":"29:25","tags":"","title":"Energia na cały dzień","thumbnail":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/nikola/joga-na-dzien-dobry-1/joga-na-dzien-dobry-1-thumbnail.jpg","headerImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/nikola/joga-na-dzien-dobry-1/joga-na-dzien-dobry-1-header.jpg","thumbnailSmall":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/nikola/joga-na-dzien-dobry-1/joga-na-dzien-dobry-1-thumbnail-small.jpg","thumbnailSmallHq":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/nikola/joga-na-dzien-dobry-1/joga-na-dzien-dobry-1-thumbnail-small@2x.jpg","url":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/nikola/joga-na-dzien-dobry-1/joga-na-dzien-dobry-1-video-hq.mp4","urlEng":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/nikola/joga-na-dzien-dobry-1/joga-na-dzien-dobry-1-video-eng-hq.mp4","urlHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/joga-na-dzien-dobry-1/hls.m3u8","urlEngHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/joga-na-dzien-dobry-1-eng/hls.m3u8","durationLabel":"medium","path":"/videos/nikola/joga-na-dzien-dobry-1"},"lekko-na-sercu":{"highlightPoseName":"Leg circles on the side","descriptionEng":"Feeling down and in need of a mood boost? Why not uplift yourself with some good stretching! Stretching helps lengthen and strengthen muscles, increases range of motion, and improves mobility. It makes everyday activities like bending to tie your shoes or reaching for something on a high shelf easier and more comfortable. Physical activity releases endorphins, the body's natural mood enhancers. Stretch and let the endorphins work their magic! https://lekkocbd.com/produkt/olejek-450mg/","titleEng":"Lightness in the Heart","subtitle":"","pose_group_times":{"pigeon":142,"standing":190,"four_point_kneel":75,"standing_leg_rises":232,"lunge":314,"laying_leg_rises":98,"warmup":30},"instructor":"monika","level":1,"propsEng":"Mat, Blocks","steps":[{"id":"intro","time":0},{"id":"","time":808,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/lekko-na-sercu/reference-pics/808.jpg"},{"id":"","time":947,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/lekko-na-sercu/reference-pics/947.jpg"},{"id":"","time":1079,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/lekko-na-sercu/reference-pics/1079.jpg"},{"id":"","time":1229,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/lekko-na-sercu/reference-pics/1229.jpg"},{"id":"","time":1251,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/lekko-na-sercu/reference-pics/1251.jpg"},{"id":"","time":1390,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/lekko-na-sercu/reference-pics/1390.jpg"},{"id":"","time":1755,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/lekko-na-sercu/reference-pics/1755.jpg"}],"props":"Mata, bloczki","description":"Czy czujesz się przygnębiony i potrzebujesz podniesienia na duchu? Dlaczego nie poprawić sobie nastroju dobrym stretchingiem! Rozciąganie pomaga wydłużyć i wzmocnić mięśnie, zwiększa zakres ruchu i poprawia mobilność. To sprawia, że codzienne czynności, takie jak schylanie się w celu zawiązania butów czy sięganie po coś z wysokiej półki, staną się łatwiejsze i wygodniejsze. Aktywność uwalnia endorfiny, naturalne poprawiacze nastroju organizmu. Rozciągaj się i pozwól endorfinom działać magicznie! https://lekkocbd.com/produkt/olejek-450mg/","id":"lekko-na-sercu","duration":"30:45","tags":"","title":"Lekko na sercu","thumbnail":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/lekko-na-sercu/lekko-na-sercu-thumbnail.jpg","headerImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/lekko-na-sercu/lekko-na-sercu-header.jpg","thumbnailSmall":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/lekko-na-sercu/lekko-na-sercu-thumbnail-small.jpg","thumbnailSmallHq":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/lekko-na-sercu/lekko-na-sercu-thumbnail-small@2x.jpg","url":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/lekko-na-sercu/lekko-na-sercu-video-hq.mp4","urlEng":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/lekko-na-sercu/lekko-na-sercu-video-eng-hq.mp4","urlHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/lekko-na-sercu/hls.m3u8","urlEngHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/lekko-na-sercu-eng/hls.m3u8","durationLabel":"medium","path":"/videos/monika/lekko-na-sercu"},"powtorka-szpagat-stojacy":{"highlightPoseName":"Powtórka i szpagat na stojąco","descriptionEng":"In the final training, we repeat key exercises from previous sessions to consolidate progress. We finish with intensive work on the standing split, combining strength, flexibility, and balance in practical application.","titleEng":"Review and Standing Split","subtitle":"","pose_group_times":{},"instructor":"hania","level":3,"propsEng":"Mat","steps":[{"id":"intro","time":0},{"id":"1","time":518,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/hania/powtorka-szpagat-stojacy/reference-pics/518.jpg"},{"id":"2","time":824,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/hania/powtorka-szpagat-stojacy/reference-pics/824.jpg"},{"id":"3","time":866,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/hania/powtorka-szpagat-stojacy/reference-pics/866.jpg"},{"id":"4","time":951,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/hania/powtorka-szpagat-stojacy/reference-pics/951.jpg"},{"id":"5","time":1009,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/hania/powtorka-szpagat-stojacy/reference-pics/1009.jpg"},{"id":"6","time":1316,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/hania/powtorka-szpagat-stojacy/reference-pics/1316.jpg"},{"id":"7","time":1788,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/hania/powtorka-szpagat-stojacy/reference-pics/1788.jpg"},{"id":"8","time":1870,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/hania/powtorka-szpagat-stojacy/reference-pics/1870.jpg"},{"id":"9","time":2011,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/hania/powtorka-szpagat-stojacy/reference-pics/2011.jpg"},{"id":"10","time":2086,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/hania/powtorka-szpagat-stojacy/reference-pics/2086.jpg"},{"id":"11","time":2389,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/hania/powtorka-szpagat-stojacy/reference-pics/2389.jpg"},{"id":"12","time":2453,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/hania/powtorka-szpagat-stojacy/reference-pics/2453.jpg"}],"props":"Mata","description":"W ostatnim treningu powtarzamy kluczowe ćwiczenia z poprzednich sesji, aby utrwalić postępy. Kończymy intensywną pracą nad standing split, łącząc siłę, elastyczność i balans w praktycznym zastosowaniu.","id":"powtorka-szpagat-stojacy","duration":"49:20","tags":"","title":"Powtórka i szpagat na stojąco","thumbnail":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/hania/powtorka-szpagat-stojacy/powtorka-szpagat-stojacy-thumbnail.jpg","headerImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/hania/powtorka-szpagat-stojacy/powtorka-szpagat-stojacy-header.jpg","thumbnailSmall":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/hania/powtorka-szpagat-stojacy/powtorka-szpagat-stojacy-thumbnail-small.jpg","thumbnailSmallHq":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/hania/powtorka-szpagat-stojacy/powtorka-szpagat-stojacy-thumbnail-small@2x.jpg","url":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/hania/powtorka-szpagat-stojacy/powtorka-szpagat-stojacy-video-hq.mp4","urlEng":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/hania/powtorka-szpagat-stojacy/powtorka-szpagat-stojacy-video-eng-hq.mp4","urlHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/powtorka-szpagat-stojacy/hls.m3u8","urlEngHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/powtorka-szpagat-stojacy-eng/hls.m3u8","durationLabel":"long","path":"/videos/hania/powtorka-szpagat-stojacy"},"ulga-dla-bioder":{"highlightPoseName":"","descriptionEng":"The hip joint is one of the largest and most vital joints in your body, responsible for various movements such as walking, bending, and rotating. Prolonged sitting can lead to the tightening and tension of hip flexors, limiting their range of motion. By incorporating hip-opening exercises at your desk during work, you can counteract this tension, improve flexibility, and maintain healthy hip mobility.","titleEng":"Hip Relief","subtitle":"","pose_group_times":{"back_strengthening":50,"laying_leg_rises":156,"buttocks_stretch":204,"warmup":49},"instructor":"monika","level":1,"propsEng":"Chair","steps":[{"id":"intro","time":0}],"props":"Krzesło","description":"Staw biodrowy jest jednym z największych i najważniejszych stawów w ciele, odpowiedzialnym za różne ruchy, takie jak chodzenie, zginanie i obracanie. Siedzenie przez dłuższy czas może spowodować skrócenie i napięcie zginaczy bioder, ograniczając ich zakres ruchu. Włączając ćwiczenia otwierające biodra na krześle w pracy możesz przeciwdziałać temu napięciu, poprawić elastyczność i utrzymać zdrową ruchomość bioder.","id":"ulga-dla-bioder","duration":"10:59","tags":"","title":"Ulga dla bioder","thumbnail":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/ulga-dla-bioder/ulga-dla-bioder-thumbnail.jpg","headerImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/ulga-dla-bioder/ulga-dla-bioder-header.jpg","thumbnailSmall":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/ulga-dla-bioder/ulga-dla-bioder-thumbnail-small.jpg","thumbnailSmallHq":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/ulga-dla-bioder/ulga-dla-bioder-thumbnail-small@2x.jpg","url":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/ulga-dla-bioder/ulga-dla-bioder-video-hq.mp4","urlEng":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/ulga-dla-bioder/ulga-dla-bioder-video-eng-hq.mp4","urlHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/ulga-dla-bioder/hls.m3u8","urlEngHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/ulga-dla-bioder-eng/hls.m3u8","durationLabel":"short","path":"/videos/monika/ulga-dla-bioder"},"joga-uspokojenie":{"highlightPoseName":"waterfall","descriptionEng":"Gentle yoga practice for beginners. Calm and relax your entire body.","titleEng":"Calming Yoga Practice","subtitle":"","pose_group_times":{"pigeon":151,"lunge":203,"laying_leg_rises":45,"warmup":164,"forward_fold":239},"instructor":"Nikola","level":1,"propsEng":"Mat, Pillow, Blocks","steps":[{"id":"intro","time":0},{"id":"Neck stretch left","time":170,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/Nikola/joga-uspokojenie/reference-pics/170.jpg"},{"id":"Neck stretch right","time":220,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/Nikola/joga-uspokojenie/reference-pics/220.jpg"},{"id":"Low lunge right with blocks","time":425,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/Nikola/joga-uspokojenie/reference-pics/425.jpg"},{"id":"Half split right","time":545,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/Nikola/joga-uspokojenie/reference-pics/545.jpg"},{"id":"Low lunge right with blocks","time":725,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/Nikola/joga-uspokojenie/reference-pics/725.jpg"},{"id":"Half split left","time":810,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/Nikola/joga-uspokojenie/reference-pics/810.jpg"},{"id":"Waterfall pose","time":1340,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/Nikola/joga-uspokojenie/reference-pics/1340.jpg"}],"props":"Poduszka i mata, Bloczki","description":"Delikatna praktyka jogi dla początkujacych. Uspokoisz i rozluźnisz całe ciało.","id":"joga-uspokojenie","duration":"25:54","tags":"","title":"Joga na uspokojenie i rozluznienie","thumbnail":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/Nikola/joga-uspokojenie/joga-uspokojenie-thumbnail.jpg","headerImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/Nikola/joga-uspokojenie/joga-uspokojenie-header.jpg","thumbnailSmall":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/Nikola/joga-uspokojenie/joga-uspokojenie-thumbnail-small.jpg","thumbnailSmallHq":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/Nikola/joga-uspokojenie/joga-uspokojenie-thumbnail-small@2x.jpg","url":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/Nikola/joga-uspokojenie/joga-uspokojenie-video-hq.mp4","urlEng":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/Nikola/joga-uspokojenie/joga-uspokojenie-video-eng-hq.mp4","urlHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/joga-uspokojenie/hls.m3u8","urlEngHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/joga-uspokojenie-eng/hls.m3u8","durationLabel":"medium","path":"/videos/Nikola/joga-uspokojenie"},"trening-rozciagajacy":{"highlightPoseName":"kolyska","descriptionEng":"Training aimed at beginners. You will learn basic stretching exercises in an accessible way. You will wake up your body, work on its flexibility and reduce tension.","titleEng":"Just stretching training","subtitle":"","pose_group_times":{"sideways_plank":25,"cobra":55,"downward_dog":23},"instructor":"Monika","level":1,"propsEng":"Mat","steps":[{"id":"intro","time":0},{"id":"Downward facing dog","time":315,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/Monika/trening-rozciagajacy/reference-pics/315.jpg"},{"id":"Left side plank","time":340,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/Monika/trening-rozciagajacy/reference-pics/340.jpg"},{"id":"Right side plank","time":365,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/Monika/trening-rozciagajacy/reference-pics/365.jpg"},{"id":"Cobra pose","time":800,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/Monika/trening-rozciagajacy/reference-pics/800.jpg"},{"id":"Bow pose","time":1194,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/Monika/trening-rozciagajacy/reference-pics/1194.jpg"},{"id":"Heel to buttock right","time":1460,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/Monika/trening-rozciagajacy/reference-pics/1460.jpg"},{"id":"Heel to buttock left","time":1480,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/Monika/trening-rozciagajacy/reference-pics/1480.jpg"}],"props":"Mata, Poduszka, Bloczki","description":"Trening skierowany do osób na poziomie początkującym. Nauczysz się podstawowych ćwiczen rozciągających w przystępny sposob. Obudzisz swoje ciało, popracujesz nad jego elastycznością i zredukujesz napięcia.","id":"trening-rozciagajacy","duration":"27:10","tags":"","title":"Trening rozciągający","thumbnail":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/Monika/trening-rozciagajacy/trening-rozciagajacy-thumbnail.jpg","headerImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/Monika/trening-rozciagajacy/trening-rozciagajacy-header.jpg","thumbnailSmall":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/Monika/trening-rozciagajacy/trening-rozciagajacy-thumbnail-small.jpg","thumbnailSmallHq":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/Monika/trening-rozciagajacy/trening-rozciagajacy-thumbnail-small@2x.jpg","url":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/Monika/trening-rozciagajacy/trening-rozciagajacy-video-hq.mp4","urlEng":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/Monika/trening-rozciagajacy/trening-rozciagajacy-video-eng-hq.mp4","urlHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/trening-rozciagajacy/hls.m3u8","urlEngHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/trening-rozciagajacy-eng/hls.m3u8","durationLabel":"medium","path":"/videos/Monika/trening-rozciagajacy"},"wzmacnianie-pod-rozciaganie":{"highlightPoseName":"reverse-plank","descriptionEng":"Training for people who love stretching. Take care of safety while stretching. Exercises are selected in such a way that they increase the range of motion of the joints, thanks to which they become more flexible. In order for the body to be efficient, it must be stretched and strong.","titleEng":"Full reinforcement","subtitle":"","pose_group_times":{"hip_lifts":197,"forward_fold_straddle":58,"laying_leg_rises":320,"back_strengthening":90,"warmup":85,"plank":204},"instructor":"monika","level":2,"propsEng":"Mat","steps":[{"id":"intro","time":0},{"id":"Plank","time":650,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/wzmacnianie-pod-rozciaganie/reference-pics/650.jpg"},{"id":"Reverse plank","time":780,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/wzmacnianie-pod-rozciaganie/reference-pics/780.jpg"},{"id":"Straddle stretch laying down","time":1210,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/wzmacnianie-pod-rozciaganie/reference-pics/1210.jpg"}],"props":"Mata, Cięzarki na kostki","description":"Trening skierowany do osób, które uwielbiają stretching. Zadbaj o bezpieczeństwo w rozciąganiu. Ćwiczenia dobrane są tak, aby zwiększały zakres ruchowy stawów, dzięki temu stają się one elastyczniejsze. Aby ciało było sprawne musi być rozciągnięte i silne.","id":"wzmacnianie-pod-rozciaganie","duration":"26:00","tags":"","title":"Wzmacnianie pod rozciąganie","thumbnail":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/wzmacnianie-pod-rozciaganie/wzmacnianie-pod-rozciaganie-thumbnail.jpg","headerImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/wzmacnianie-pod-rozciaganie/wzmacnianie-pod-rozciaganie-header.jpg","thumbnailSmall":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/wzmacnianie-pod-rozciaganie/wzmacnianie-pod-rozciaganie-thumbnail-small.jpg","thumbnailSmallHq":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/wzmacnianie-pod-rozciaganie/wzmacnianie-pod-rozciaganie-thumbnail-small@2x.jpg","url":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/wzmacnianie-pod-rozciaganie/wzmacnianie-pod-rozciaganie-video-hq.mp4","urlEng":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/wzmacnianie-pod-rozciaganie/wzmacnianie-pod-rozciaganie-video-eng-hq.mp4","urlHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/wzmacnianie-pod-rozciaganie/hls.m3u8","urlEngHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/wzmacnianie-pod-rozciaganie-eng/hls.m3u8","durationLabel":"medium","path":"/videos/monika/wzmacnianie-pod-rozciaganie"},"bali-szpagaty":{"highlightPoseName":"Cat","descriptionEng":"Do you dream of making splits? Or you just have sore legs after a long day, then this is the workout for you","titleEng":"Split preparation","subtitle":"","pose_group_times":{"four_point_kneel":175,"forward_fold_straddle":93,"lunge":148,"laying_leg_rises":151,"forward_fold":349,"sideways_fold":23},"instructor":"karolina","level":1,"propsEng":"Mat, Yoga Blocks","steps":[{"id":"intro","time":0},{"id":"Cat","time":18,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/karolina/bali-szpagaty/reference-pics/18.jpg"},{"id":"Cow","time":21,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/karolina/bali-szpagaty/reference-pics/21.jpg"},{"id":"Kicks in all four","time":99,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/karolina/bali-szpagaty/reference-pics/99.jpg"},{"id":"Forward bend sitting","time":397,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/karolina/bali-szpagaty/reference-pics/397.jpg"},{"id":"Forward bend sitting","time":642,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/karolina/bali-szpagaty/reference-pics/642.jpg"},{"id":"Side bend in middle split","time":923,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/karolina/bali-szpagaty/reference-pics/923.jpg"},{"id":"Side bend in middle split","time":991,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/karolina/bali-szpagaty/reference-pics/991.jpg"},{"id":"Low lunge","time":1042,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/karolina/bali-szpagaty/reference-pics/1042.jpg"},{"id":"Forward bend to straight leg","time":1241,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/karolina/bali-szpagaty/reference-pics/1241.jpg"}],"props":"Mata, kostki do jogi","description":"Marzysz o zrobieniu szpagatu? Lub po prostu masz obolałe nogi po cały dniu, to jest to trening dla Ciebie","id":"bali-szpagaty","duration":"21:13","tags":"","title":"Przygotowanie do szpagatów","thumbnail":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/karolina/bali-szpagaty/bali-szpagaty-thumbnail.jpg","headerImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/karolina/bali-szpagaty/bali-szpagaty-header.jpg","thumbnailSmall":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/karolina/bali-szpagaty/bali-szpagaty-thumbnail-small.jpg","thumbnailSmallHq":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/karolina/bali-szpagaty/bali-szpagaty-thumbnail-small@2x.jpg","url":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/karolina/bali-szpagaty/bali-szpagaty-video-hq.mp4","urlEng":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/karolina/bali-szpagaty/bali-szpagaty-video-eng-hq.mp4","urlHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/bali-szpagaty/hls.m3u8","urlEngHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/bali-szpagaty-eng/hls.m3u8","durationLabel":"medium","path":"/videos/karolina/bali-szpagaty"},"piatek-rozjazdy":{"highlightPoseName":"","descriptionEng":"This session is the final step in your intensive training series, bringing you closer to achieving the splits. We will focus on stretching the front and back of the legs, using wall-supported exercises, and finish with our last front split slides.","titleEng":"Friday: Splits day","subtitle":"","pose_group_times":{},"instructor":"zuzia","level":2,"propsEng":"Mat","steps":[{"id":"intro","time":0}],"props":"Mata","description":"Ten trening to zwieńczenie intensywnej serii ćwiczeń, które przybliżyły Cię do szpagatu. Skupimy się na rozciąganiu przodów i tyłów nóg, wykorzystując m.in. ćwiczenia przy ścianie, a całość zakończymy ostatnimi rozjazdami do szpagatu podłużnego.","id":"piatek-rozjazdy","duration":"54:39","tags":"","title":"Piątek: Robimy szpagaty!","thumbnail":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/zuzia/piatek-rozjazdy/piatek-rozjazdy-thumbnail.jpg","headerImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/zuzia/piatek-rozjazdy/piatek-rozjazdy-header.jpg","thumbnailSmall":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/zuzia/piatek-rozjazdy/piatek-rozjazdy-thumbnail-small.jpg","thumbnailSmallHq":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/zuzia/piatek-rozjazdy/piatek-rozjazdy-thumbnail-small@2x.jpg","url":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/zuzia/piatek-rozjazdy/piatek-rozjazdy-video-hq.mp4","urlEng":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/zuzia/piatek-rozjazdy/piatek-rozjazdy-video-eng-hq.mp4","urlHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/piatek-rozjazdy/hls.m3u8","urlEngHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/piatek-rozjazdy-eng/hls.m3u8","durationLabel":"long","path":"/videos/zuzia/piatek-rozjazdy"},"ulga-w-pracy":{"highlightPoseName":"","descriptionEng":"In this training, our focus will be on easing the lumbar area. Make your spine experience relief. Open up your hips, release tension, alleviate discomfort in the lower back, and maintain better spinal alignment.","titleEng":"Spinal Relief","subtitle":"","pose_group_times":{"chest_opening":174,"buttocks_stretch":159,"forward_fold":111},"instructor":"monika","level":1,"propsEng":"Chair","steps":[{"id":"intro","time":0}],"props":"Krzesło","description":"W tym treningu skupimy się na odciążeniu odcinka lędźwiowego. Spraw, aby Twój kręgosłup poczuł ulgę. Otwórz biodra, ściągnij napięcie, zmniejsz dyskomfort w dolnej części pleców i utrzymaj lepsze ustawienie kręgosłupa","id":"ulga-w-pracy","duration":"10:50","tags":"","title":"Ulga w pracy","thumbnail":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/ulga-w-pracy/ulga-w-pracy-thumbnail.jpg","headerImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/ulga-w-pracy/ulga-w-pracy-header.jpg","thumbnailSmall":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/ulga-w-pracy/ulga-w-pracy-thumbnail-small.jpg","thumbnailSmallHq":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/ulga-w-pracy/ulga-w-pracy-thumbnail-small@2x.jpg","url":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/ulga-w-pracy/ulga-w-pracy-video-hq.mp4","urlEng":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/ulga-w-pracy/ulga-w-pracy-video-eng-hq.mp4","urlHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/ulga-w-pracy/hls.m3u8","urlEngHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/ulga-w-pracy-eng/hls.m3u8","durationLabel":"short","path":"/videos/monika/ulga-w-pracy"},"joga-silne-rece":{"highlightPoseName":"","descriptionEng":"Strengthen and tone your upper body with poses like Downward-Facing Dog and Crow Pose, building not only physical power but also inner balance.","titleEng":"Yoga for Strong Arms","subtitle":"","instructor":"natalia","level":1,"propsEng":"Yoga Mat","steps":[{"id":"intro","time":0},{"id":"Pose 1","time":364,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/joga-silne-rece/reference-pics/364.jpg"},{"id":"Pose 2","time":485,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/joga-silne-rece/reference-pics/485.jpg"},{"id":"Pose 3","time":543,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/joga-silne-rece/reference-pics/543.jpg"},{"id":"Pose 4","time":661,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/joga-silne-rece/reference-pics/661.jpg"},{"id":"Pose 5","time":780,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/joga-silne-rece/reference-pics/780.jpg"},{"id":"Pose 6","time":886,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/joga-silne-rece/reference-pics/886.jpg"},{"id":"Pose 7","time":1073,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/joga-silne-rece/reference-pics/1073.jpg"},{"id":"Pose 8","time":1214,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/joga-silne-rece/reference-pics/1214.jpg"},{"id":"Pose 9","time":1368,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/joga-silne-rece/reference-pics/1368.jpg"},{"id":"Pose 10","time":1407,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/joga-silne-rece/reference-pics/1407.jpg"},{"id":"Pose 11","time":1602,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/joga-silne-rece/reference-pics/1602.jpg"}],"props":"Mata","description":"Wzmacniaj i formuj swoją górną część ciała dzięki pozycjom takim jak Pies z Głową w Dół czy Pozycja Kruka, rozwijając nie tylko siłę fizyczną, ale również równowagę wewnętrzną.","id":"joga-silne-rece","duration":"31:51","tags":"","title":"Silne ręce - joga","thumbnail":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/joga-silne-rece/joga-silne-rece-thumbnail.jpg","headerImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/joga-silne-rece/joga-silne-rece-header.jpg","thumbnailSmall":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/joga-silne-rece/joga-silne-rece-thumbnail-small.jpg","thumbnailSmallHq":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/joga-silne-rece/joga-silne-rece-thumbnail-small@2x.jpg","url":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/joga-silne-rece/joga-silne-rece-video-hq.mp4","urlEng":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/joga-silne-rece/joga-silne-rece-video-eng-hq.mp4","urlHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/joga-silne-rece/hls.m3u8","urlEngHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/joga-silne-rece-eng/hls.m3u8","durationLabel":"medium","path":"/videos/natalia/joga-silne-rece"},"ballet-body-1":{"highlightPoseName":"","descriptionEng":"This training focuses on building both internal and external strength while maintaining body and mind balance. The session combines traditional strength-building exercises with ballet elements to improve stability and body control. The exercises are designed to increase muscle strength while promoting fluidity and precision of movements, which are crucial in ballet technique. The training concludes with a set of stretching and relaxation exercises aimed at maintaining muscle flexibility and improving range of motion.","titleEng":"Strength & Balance","subtitle":"","instructor":"hania","level":3,"urlENG":"ballet-bosy-1-video-eng-hq.mp4","propsEng":"","steps":[{"id":"intro","time":0}],"props":"Mata","description":"Ten trening koncentruje się na budowaniu siły wewnętrznej i zewnętrznej, jednocześnie zachowując balans ciała i umysłu. Sesja łączy tradycyjne ćwiczenia wzmacniające z elementami baletowymi, by poprawić stabilność i kontrolę nad ciałem. Ćwiczenia są projektowane tak, aby zwiększać siłę mięśniową, jednocześnie promując płynność i precyzję ruchów, co jest kluczowe w baletowej technice. Trening kończy się zestawem ćwiczeń na rozciąganie i relaksację, które pomagają zachować elastyczność mięśni i poprawić zakres ruchu.","id":"ballet-body-1","duration":"33:35","tags":"","title":"Siła i balans","thumbnail":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/hania/ballet-body-1/ballet-body-1-thumbnail.jpg","headerImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/hania/ballet-body-1/ballet-body-1-header.jpg","thumbnailSmall":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/hania/ballet-body-1/ballet-body-1-thumbnail-small.jpg","thumbnailSmallHq":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/hania/ballet-body-1/ballet-body-1-thumbnail-small@2x.jpg","url":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/hania/ballet-body-1/ballet-body-1-video-hq.mp4","urlEng":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/hania/ballet-body-1/ballet-body-1-video-eng-hq.mp4","urlHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/ballet-body-1/hls.m3u8","urlEngHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/ballet-body-1-eng/hls.m3u8","durationLabel":"medium","path":"/videos/hania/ballet-body-1"},"rozjazdy":{"highlightPoseName":"","descriptionEng":"A 15-minute session dedicated to a short strengthening session that leads to splits. Remember! Don't force anything, don't push more than you can","titleEng":"We are doing splits","subtitle":"","pose_group_times":{},"instructor":"monika","level":1,"propsEng":"Mat","steps":[{"id":"intro","time":0},{"id":"1","time":122,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/rozjazdy/reference-pics/122.jpg"},{"id":"2","time":174,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/rozjazdy/reference-pics/174.jpg"},{"id":"3","time":210,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/rozjazdy/reference-pics/210.jpg"},{"id":"Rozjazd 1 - lewa noga","time":493,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/rozjazdy/reference-pics/493.jpg"},{"id":"Rozjazd 1 - prawa noga","time":592,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/rozjazdy/reference-pics/592.jpg"},{"id":"Rozjazd 2 - lewa noga","time":680,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/rozjazdy/reference-pics/680.jpg"},{"id":"Rozjazd 2 - prawa noga","time":742,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/rozjazdy/reference-pics/742.jpg"},{"id":"Rozjazd 3 - lewa noga","time":866,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/rozjazdy/reference-pics/866.jpg"},{"id":"Rozjazd 3 - prawa noga","time":910,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/rozjazdy/reference-pics/910.jpg"}],"props":"Mata","description":"Sesja 15-minutowa dedykowana krótkiej sesji wzmocnienia, która prowadzi do rozjazdów do szpagatów. Pamiętaj! Nie rób niczego na siłę, nie rozjedzaj się powyzej Twoich mozliwości","id":"rozjazdy","duration":"15:46","tags":"","title":"Robimy szpagaty!","thumbnail":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/rozjazdy/rozjazdy-thumbnail.jpg","headerImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/rozjazdy/rozjazdy-header.jpg","thumbnailSmall":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/rozjazdy/rozjazdy-thumbnail-small.jpg","thumbnailSmallHq":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/rozjazdy/rozjazdy-thumbnail-small@2x.jpg","url":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/rozjazdy/rozjazdy-video-hq.mp4","urlEng":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/rozjazdy/rozjazdy-video-eng-hq.mp4","urlHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/rozjazdy/hls.m3u8","urlEngHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/rozjazdy-eng/hls.m3u8","durationLabel":"short","path":"/videos/monika/rozjazdy"},"sznurki":{"highlightPoseName":"straddle-fold","descriptionEng":"Training prepared for people who already sit in twines or are close to achieving it. During this training we will work on hip mobility, strengthening the legs and glutes. We will also activate the back band and strengthen the abductor and adductor thigh muscles.","titleEng":"Twine training - intermediate level ","subtitle":"","pose_group_times":{"modified_pigeon":23,"four_point_kneel":262,"squat":18,"frog":302,"sideways_fold":91,"forward_fold_straddle":174,"laying_leg_rises":178,"warmup":23},"instructor":"karolina","level":2,"propsEng":"Mat, Yoga Blocks","steps":[{"id":"intro","time":0},{"id":"Butterfly pose","time":632,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/karolina/sznurki/reference-pics/632.jpg"},{"id":"Half straddle side stretch left","time":875,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/karolina/sznurki/reference-pics/875.jpg"},{"id":"Half straddle side stretch right","time":934,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/karolina/sznurki/reference-pics/934.jpg"},{"id":"Half straddle left","time":1370,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/karolina/sznurki/reference-pics/1370.jpg"},{"id":"Half straddle right","time":1420,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/karolina/sznurki/reference-pics/1420.jpg"}],"props":"Mata, Bloczki, Poduszka","description":"Trening przygotowany z myślą o osobach, które już znają sznurek. Podczas tego treningu będziemy pracowacć nad mobilnością bioder, wzmacnianiem nóg i pośladków. Aktywujemy także tylną taśmę i wzmocnimy grupę mięśni odwodzicieli i przywodzicieli uda.","id":"sznurki","duration":"26:15","tags":"","title":"Sznurki dla sredniozaawansowanych","thumbnail":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/karolina/sznurki/sznurki-thumbnail.jpg","headerImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/karolina/sznurki/sznurki-header.jpg","thumbnailSmall":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/karolina/sznurki/sznurki-thumbnail-small.jpg","thumbnailSmallHq":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/karolina/sznurki/sznurki-thumbnail-small@2x.jpg","url":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/karolina/sznurki/sznurki-video-hq.mp4","urlEng":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/karolina/sznurki/sznurki-video-eng-hq.mp4","urlHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/sznurki/hls.m3u8","urlEngHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/sznurki-eng/hls.m3u8","durationLabel":"medium","path":"/videos/karolina/sznurki"},"otwieranie-bioder-4":{"highlightPoseName":"Side lunge right","descriptionEng":"In this workout, you will improve the flexibility and strength of your leg and hip muscles by working on different bends.","titleEng":"Deep foward bends","subtitle":"","pose_group_times":{"modified_pigeon":137,"four_point_kneel":83,"frog":297,"sideways_fold":112,"forward_fold_straddle":157,"buttocks_stretch":43,"warmup":86},"instructor":"monika","level":2,"propsEng":"Mat, Yoga blocks","steps":[{"id":"intro","time":0},{"id":"Side lunge left","time":512,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/otwieranie-bioder-4/reference-pics/512.jpg"},{"id":"Side lunge right","time":673,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/otwieranie-bioder-4/reference-pics/673.jpg"},{"id":"Modified pigeon right","time":933,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/otwieranie-bioder-4/reference-pics/933.jpg"},{"id":"Modified pigeon left","time":1010,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/otwieranie-bioder-4/reference-pics/1010.jpg"},{"id":"Straddle right side stretch","time":1120,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/otwieranie-bioder-4/reference-pics/1120.jpg"},{"id":"Straddle left side stretch","time":1244,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/otwieranie-bioder-4/reference-pics/1244.jpg"}],"props":"Mata, Bloczki","description":"Czwarty z serii trenigów otwierających biodra, pomagających przygotować się do sznurka. W tym treningu, dzięki pracy nad różnymi skłonami poprawisz elastyczność i siłę mięśni nóg i bioder.","id":"otwieranie-bioder-4","duration":"27:16","tags":"","title":"Głębokie skłony","thumbnail":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/otwieranie-bioder-4/otwieranie-bioder-4-thumbnail.jpg","headerImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/otwieranie-bioder-4/otwieranie-bioder-4-header.jpg","thumbnailSmall":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/otwieranie-bioder-4/otwieranie-bioder-4-thumbnail-small.jpg","thumbnailSmallHq":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/otwieranie-bioder-4/otwieranie-bioder-4-thumbnail-small@2x.jpg","url":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/otwieranie-bioder-4/otwieranie-bioder-4-video-hq.mp4","urlEng":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/otwieranie-bioder-4/otwieranie-bioder-4-video-eng-hq.mp4","urlHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/otwieranie-bioder-4/hls.m3u8","urlEngHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/otwieranie-bioder-4-eng/hls.m3u8","durationLabel":"medium","path":"/videos/monika/otwieranie-bioder-4"},"troche-sklonow-pierwsze-rozjazdy":{"highlightPoseName":"","descriptionEng":"A 15-minute session dedicated to stretching the hamstring muscle group in straight-leg forward bends. The workout concludes with front splits slides, providing a great challenge for more advanced practitioners.","titleEng":"Bends & First Splits","subtitle":"","pose_group_times":{},"instructor":"monika","level":1,"propsEng":"Mat","steps":[{"id":"intro","time":0},{"id":"1","time":255,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/troche-sklonow-pierwsze-rozjazdy/reference-pics/255.jpg"},{"id":"2","time":313,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/troche-sklonow-pierwsze-rozjazdy/reference-pics/313.jpg"},{"id":"3","time":380,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/troche-sklonow-pierwsze-rozjazdy/reference-pics/380.jpg"},{"id":"4","time":434,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/troche-sklonow-pierwsze-rozjazdy/reference-pics/434.jpg"},{"id":"5","time":636,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/troche-sklonow-pierwsze-rozjazdy/reference-pics/636.jpg"},{"id":"6","time":755,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/troche-sklonow-pierwsze-rozjazdy/reference-pics/755.jpg"},{"id":"7","time":818,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/troche-sklonow-pierwsze-rozjazdy/reference-pics/818.jpg"},{"id":"8","time":895,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/troche-sklonow-pierwsze-rozjazdy/reference-pics/895.jpg"}],"props":"Mata","description":"Sesja 15-minutowa dedykowana rozciąganiu grupy mięśni kulszowo-goleniowych w skłonie prostych. Trening kończy się rozjazdami do szpagatu wykroczno-zakrocznego, co stanowi świetne wyzwanie dla bardziej zaawansowanych.","id":"troche-sklonow-pierwsze-rozjazdy","duration":"15:43","tags":"","title":"Trochę skłonów, pierwsze rozjazdy","thumbnail":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/troche-sklonow-pierwsze-rozjazdy/troche-sklonow-pierwsze-rozjazdy-thumbnail.jpg","headerImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/troche-sklonow-pierwsze-rozjazdy/troche-sklonow-pierwsze-rozjazdy-header.jpg","thumbnailSmall":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/troche-sklonow-pierwsze-rozjazdy/troche-sklonow-pierwsze-rozjazdy-thumbnail-small.jpg","thumbnailSmallHq":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/troche-sklonow-pierwsze-rozjazdy/troche-sklonow-pierwsze-rozjazdy-thumbnail-small@2x.jpg","url":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/troche-sklonow-pierwsze-rozjazdy/troche-sklonow-pierwsze-rozjazdy-video-hq.mp4","urlEng":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/troche-sklonow-pierwsze-rozjazdy/troche-sklonow-pierwsze-rozjazdy-video-eng-hq.mp4","urlHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/troche-sklonow-pierwsze-rozjazdy/hls.m3u8","urlEngHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/troche-sklonow-pierwsze-rozjazdy-eng/hls.m3u8","durationLabel":"short","path":"/videos/monika/troche-sklonow-pierwsze-rozjazdy"},"monika-plecy-2":{"highlightPoseName":"Leg circles on the side","descriptionEng":"Discover a workout that focuses on strengthening key areas of your body! Our intense lifts and extensions in a lying position primarily engage the muscles of your back, arms, and abdomen. Through this training, your back will gain strength and flexibility, your arms will become stronger, and your abs more sculpted.","titleEng":"Sweat & Relief","subtitle":"","pose_group_times":{"four_point_kneel":257,"laying_chest_lifts":145,"downward_dog":225,"warmup":236,"plank":10,"wheel":71},"instructor":"monika","level":1,"propsEng":"Mat","steps":[{"id":"intro","time":0},{"id":"","time":498,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/monika-plecy-2/reference-pics/498.jpg"},{"id":"","time":666,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/monika-plecy-2/reference-pics/666.jpg"},{"id":"","time":776,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/monika-plecy-2/reference-pics/776.jpg"},{"id":"","time":1286,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/monika-plecy-2/reference-pics/1286.jpg"},{"id":"","time":1557,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/monika-plecy-2/reference-pics/1557.jpg"},{"id":"","time":1662,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/monika-plecy-2/reference-pics/1662.jpg"}],"props":"Mata, kostki do jogi","description":"Odkryj trening, który skupia się na wzmocnieniu kluczowych partii ciała! Nasze intensywne unoszenia i wygięcia w pozycji leżącej angażują głównie mięśnie pleców, ramion oraz brzucha. Dzięki temu treningowi, Twoje plecy nabiorą siły i elastyczności, ramiona staną się silniejsze, a brzuch bardziej wyrzeźbiony.","id":"monika-plecy-2","duration":"30:35","tags":"","title":"Sweat & Relief","thumbnail":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/monika-plecy-2/monika-plecy-2-thumbnail.jpg","headerImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/monika-plecy-2/monika-plecy-2-header.jpg","thumbnailSmall":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/monika-plecy-2/monika-plecy-2-thumbnail-small.jpg","thumbnailSmallHq":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/monika-plecy-2/monika-plecy-2-thumbnail-small@2x.jpg","url":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/monika-plecy-2/monika-plecy-2-video-hq.mp4","urlEng":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/monika-plecy-2/monika-plecy-2-video-eng-hq.mp4","urlHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/monika-plecy-2/hls.m3u8","urlEngHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/monika-plecy-2-eng/hls.m3u8","durationLabel":"medium","path":"/videos/monika/monika-plecy-2"},"poranek-na-dominikanie-2":{"highlightPoseName":"Arch left","descriptionEng":"Dynamic yoga and stretching flow straight from the Dominican Republic! In this short but intense session you will awaken your body and gain energy for the whole day.","titleEng":"Morning in the Dominican Republic II","subtitle":"","instructor":"natalia","level":2,"propsEng":"Mat","steps":[{"id":"intro","time":0},{"id":"Arch right","time":295,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/poranek-na-dominikanie-2/reference-pics/295.jpg"},{"id":"Pigeon right","time":372,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/poranek-na-dominikanie-2/reference-pics/372.jpg"},{"id":"Arch left","time":421,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/poranek-na-dominikanie-2/reference-pics/421.jpg"},{"id":"Pigeon left","time":511,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/poranek-na-dominikanie-2/reference-pics/511.jpg"}],"props":"Mata","description":"Dynamiczny flow jogowo-stretchingowy prosto z Dominikany! W tej krótkiej, lecz intensywnej sesji rozbudzisz ciało i nabierzesz energii na cały dzień.","id":"poranek-na-dominikanie-2","duration":"10:37","tags":"","title":"Poranek na Dominikanie 2","thumbnail":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/poranek-na-dominikanie-2/poranek-na-dominikanie-2-thumbnail.jpg","headerImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/poranek-na-dominikanie-2/poranek-na-dominikanie-2-header.jpg","thumbnailSmall":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/poranek-na-dominikanie-2/poranek-na-dominikanie-2-thumbnail-small.jpg","thumbnailSmallHq":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/poranek-na-dominikanie-2/poranek-na-dominikanie-2-thumbnail-small@2x.jpg","url":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/poranek-na-dominikanie-2/poranek-na-dominikanie-2-video-hq.mp4","urlEng":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/poranek-na-dominikanie-2/poranek-na-dominikanie-2-video-eng-hq.mp4","urlHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/poranek-na-dominikanie-2/hls.m3u8","urlEngHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/poranek-na-dominikanie-2-eng/hls.m3u8","durationLabel":"short","path":"/videos/natalia/poranek-na-dominikanie-2"},"joga-bol-glowy":{"highlightPoseName":"pozycja-krolika","descriptionEng":"Yoga practice that will help you with headaches. Focus on your breathing and relaxing your body.","titleEng":"Yoga for headaches","subtitle":"","pose_group_times":{"four_point_kneel":100,"downward_dog":60,"buttocks_stretch":87,"frog":50,"warmup":756,"forward_fold":101},"instructor":"Nikola","level":1,"propsEng":"Mat","steps":[{"id":"intro","time":0},{"id":"Downward dog","time":623,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/Nikola/joga-bol-glowy/reference-pics/623.jpg"},{"id":"Rabbit pose","time":878,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/Nikola/joga-bol-glowy/reference-pics/878.jpg"},{"id":"Seated forward fold","time":1286,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/Nikola/joga-bol-glowy/reference-pics/1286.jpg"},{"id":"Diamon pose","time":1541,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/Nikola/joga-bol-glowy/reference-pics/1541.jpg"}],"props":"Mata","description":"Praktyka jogi, która złagodzi bóle głowy. Skup się na oddechu i odprężeniu ciała.","id":"joga-bol-glowy","duration":"31:58","tags":"","title":"Joga na ból głowy","thumbnail":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/Nikola/joga-bol-glowy/joga-bol-glowy-thumbnail.jpg","headerImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/Nikola/joga-bol-glowy/joga-bol-glowy-header.jpg","thumbnailSmall":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/Nikola/joga-bol-glowy/joga-bol-glowy-thumbnail-small.jpg","thumbnailSmallHq":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/Nikola/joga-bol-glowy/joga-bol-glowy-thumbnail-small@2x.jpg","url":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/Nikola/joga-bol-glowy/joga-bol-glowy-video-hq.mp4","urlEng":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/Nikola/joga-bol-glowy/joga-bol-glowy-video-eng-hq.mp4","urlHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/joga-bol-glowy/hls.m3u8","urlEngHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/joga-bol-glowy-eng/hls.m3u8","durationLabel":"medium","path":"/videos/Nikola/joga-bol-glowy"},"medytacja-uwaznosci":{"highlightPoseName":"","descriptionEng":"Embark on a journey of mindfulness with Natalia's guided meditation focusing on body scanning. Explore the profound connection between your body and mind, releasing tension and embracing tranquility through intentional breath and relaxation.","titleEng":"Mindfulness","subtitle":"","instructor":"natalia","level":1,"propsEng":"","steps":[{"id":"intro","time":0}],"props":"","description":"Wyrusz w podróż uważności z medytacją prowadzoną przez Natalię, skupiającą się na skanowaniu ciała. Odkryj głęboką harmonię między ciałem a umysłem, uwalniając napięcie i osiągając spokój poprzez świadomy oddech i relaksację.","id":"medytacja-uwaznosci","duration":"12:16","tags":"","title":"Medytacja uwazności z Natalią","thumbnail":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/medytacja-uwaznosci/medytacja-uwaznosci-thumbnail.jpg","headerImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/medytacja-uwaznosci/medytacja-uwaznosci-header.jpg","thumbnailSmall":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/medytacja-uwaznosci/medytacja-uwaznosci-thumbnail-small.jpg","thumbnailSmallHq":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/medytacja-uwaznosci/medytacja-uwaznosci-thumbnail-small@2x.jpg","url":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/medytacja-uwaznosci/medytacja-uwaznosci-video-hq.mp4","urlEng":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/medytacja-uwaznosci/medytacja-uwaznosci-video-eng-hq.mp4","urlHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/medytacja-uwaznosci/hls.m3u8","urlEngHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/medytacja-uwaznosci-eng/hls.m3u8","durationLabel":"short","path":"/videos/natalia/medytacja-uwaznosci"},"sroda-rozciaganie-statyczne-sznurek":{"highlightPoseName":"","descriptionEng":"A mix of static stretching and body rolling to release tension, lengthen muscles, and support recovery.","titleEng":"Wednesday: Static stretching","subtitle":"","pose_group_times":{},"instructor":"magda","level":2,"propsEng":"Mat, roller","steps":[{"id":"intro","time":0}],"props":"Mata, roler","description":"Połączenie statycznego rozciągania i rolowania, które rozluźnia napięcia, wydłuża mięśnie i wspiera regenerację","id":"sroda-rozciaganie-statyczne-sznurek","duration":"41:22","tags":"","title":"Środa: Rozciąganie statyczne i rolowanie","thumbnail":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/magda/sroda-rozciaganie-statyczne-sznurek/sroda-rozciaganie-statyczne-sznurek-thumbnail.jpg","headerImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/magda/sroda-rozciaganie-statyczne-sznurek/sroda-rozciaganie-statyczne-sznurek-header.jpg","thumbnailSmall":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/magda/sroda-rozciaganie-statyczne-sznurek/sroda-rozciaganie-statyczne-sznurek-thumbnail-small.jpg","thumbnailSmallHq":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/magda/sroda-rozciaganie-statyczne-sznurek/sroda-rozciaganie-statyczne-sznurek-thumbnail-small@2x.jpg","url":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/magda/sroda-rozciaganie-statyczne-sznurek/sroda-rozciaganie-statyczne-sznurek-video-hq.mp4","urlEng":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/magda/sroda-rozciaganie-statyczne-sznurek/sroda-rozciaganie-statyczne-sznurek-video-eng-hq.mp4","urlHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/sroda-rozciaganie-statyczne-sznurek/hls.m3u8","urlEngHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/sroda-rozciaganie-statyczne-sznurek-eng/hls.m3u8","durationLabel":"long","path":"/videos/magda/sroda-rozciaganie-statyczne-sznurek"},"nowy-ja-rozciagniety-ja-3":{"highlightPoseName":"","descriptionEng":"Strengthen the abdominal and back muscles while simultaneously stretching the sides of the body. This comprehensive approach improves strength, flexibility, and balance. Exercise to strengthen the core, enhance spine stability, and increase flexibility in the lateral muscles, supporting overall physical fitness. ","titleEng":"New back","subtitle":"","instructor":"monika","level":2,"propsEng":"Yoga Mat","steps":[{"id":"intro","time":0},{"id":"Pose 1","time":375,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/nowy-ja-rozciagniety-ja-3/reference-pics/375.jpg"},{"id":"Pose 2","time":465,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/nowy-ja-rozciagniety-ja-3/reference-pics/465.jpg"},{"id":"Pose 3","time":527,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/nowy-ja-rozciagniety-ja-3/reference-pics/527.jpg"},{"id":"Pose 4","time":662,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/nowy-ja-rozciagniety-ja-3/reference-pics/662.jpg"},{"id":"Pose 5","time":730,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/nowy-ja-rozciagniety-ja-3/reference-pics/730.jpg"},{"id":"Pose 6","time":830,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/nowy-ja-rozciagniety-ja-3/reference-pics/830.jpg"},{"id":"Pose 7","time":1203,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/nowy-ja-rozciagniety-ja-3/reference-pics/1203.jpg"},{"id":"Pose 8","time":1227,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/nowy-ja-rozciagniety-ja-3/reference-pics/1227.jpg"},{"id":"Pose 9","time":1266,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/nowy-ja-rozciagniety-ja-3/reference-pics/1266.jpg"},{"id":"Pose 10","time":1276,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/nowy-ja-rozciagniety-ja-3/reference-pics/1276.jpg"}],"props":"Mata","description":"Wzmacniaj mięśnie brzucha i pleców, jednocześnie rozciągając boki ciała. To kompleksowe podejście poprawia siłę, elastyczność i równowagę. Ćwicz, by wzmocnić rdzeń, poprawić stabilność kręgosłupa i zwiększyć elastyczność bocznych mięśni, wspierając ogólną sprawność fizyczną.","id":"nowy-ja-rozciagniety-ja-3","duration":"22:08","tags":"","title":"Nowy kręgosłup","thumbnail":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/nowy-ja-rozciagniety-ja-3/nowy-ja-rozciagniety-ja-3-thumbnail.jpg","headerImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/nowy-ja-rozciagniety-ja-3/nowy-ja-rozciagniety-ja-3-header.jpg","thumbnailSmall":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/nowy-ja-rozciagniety-ja-3/nowy-ja-rozciagniety-ja-3-thumbnail-small.jpg","thumbnailSmallHq":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/nowy-ja-rozciagniety-ja-3/nowy-ja-rozciagniety-ja-3-thumbnail-small@2x.jpg","url":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/nowy-ja-rozciagniety-ja-3/nowy-ja-rozciagniety-ja-3-video-hq.mp4","urlEng":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/nowy-ja-rozciagniety-ja-3/nowy-ja-rozciagniety-ja-3-video-eng-hq.mp4","urlHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/nowy-ja-rozciagniety-ja-3/hls.m3u8","urlEngHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/nowy-ja-rozciagniety-ja-3-eng/hls.m3u8","durationLabel":"medium","path":"/videos/monika/nowy-ja-rozciagniety-ja-3"},"wymachy-noga-w-przod":{"highlightPoseName":"Wymachy i trzymanie nogi w przód","descriptionEng":"A dynamic session of leg swings that adds energy and improves hip mobility. We combine it with exercises for holding the leg forward, building endurance and balance.","titleEng":"Leg Swings and Holding the Leg Forward","subtitle":"","pose_group_times":{},"instructor":"hania","level":3,"propsEng":"Mat","steps":[{"id":"intro","time":0},{"id":"1","time":457,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/hania/wymachy-noga-w-przod/reference-pics/457.jpg"},{"id":"2","time":496,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/hania/wymachy-noga-w-przod/reference-pics/496.jpg"},{"id":"3","time":610,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/hania/wymachy-noga-w-przod/reference-pics/610.jpg"},{"id":"4","time":831,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/hania/wymachy-noga-w-przod/reference-pics/831.jpg"},{"id":"5","time":868,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/hania/wymachy-noga-w-przod/reference-pics/868.jpg"},{"id":"6","time":953,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/hania/wymachy-noga-w-przod/reference-pics/953.jpg"},{"id":"7","time":1004,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/hania/wymachy-noga-w-przod/reference-pics/1004.jpg"},{"id":"8","time":1109,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/hania/wymachy-noga-w-przod/reference-pics/1109.jpg"},{"id":"9","time":1179,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/hania/wymachy-noga-w-przod/reference-pics/1179.jpg"},{"id":"10","time":1531,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/hania/wymachy-noga-w-przod/reference-pics/1531.jpg"},{"id":"11","time":1592,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/hania/wymachy-noga-w-przod/reference-pics/1592.jpg"},{"id":"12","time":1837,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/hania/wymachy-noga-w-przod/reference-pics/1837.jpg"},{"id":"13","time":1906,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/hania/wymachy-noga-w-przod/reference-pics/1906.jpg"},{"id":"14","time":2073,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/hania/wymachy-noga-w-przod/reference-pics/2073.jpg"},{"id":"15","time":2162,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/hania/wymachy-noga-w-przod/reference-pics/2162.jpg"}],"props":"Mata","description":"Dynamiczna sesja wymachów, które dodają energii i poprawiają mobilność bioder. Połączymy to z ćwiczeniami na utrzymanie nogi w przód, budując wytrzymałość i równowagę.","id":"wymachy-noga-w-przod","duration":"42:01","tags":"","title":"Wymachy i trzymanie nogi w przód","thumbnail":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/hania/wymachy-noga-w-przod/wymachy-noga-w-przod-thumbnail.jpg","headerImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/hania/wymachy-noga-w-przod/wymachy-noga-w-przod-header.jpg","thumbnailSmall":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/hania/wymachy-noga-w-przod/wymachy-noga-w-przod-thumbnail-small.jpg","thumbnailSmallHq":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/hania/wymachy-noga-w-przod/wymachy-noga-w-przod-thumbnail-small@2x.jpg","url":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/hania/wymachy-noga-w-przod/wymachy-noga-w-przod-video-hq.mp4","urlEng":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/hania/wymachy-noga-w-przod/wymachy-noga-w-przod-video-eng-hq.mp4","urlHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/wymachy-noga-w-przod/hls.m3u8","urlEngHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/wymachy-noga-w-przod-eng/hls.m3u8","durationLabel":"long","path":"/videos/hania/wymachy-noga-w-przod"},"sennie-lekko":{"highlightPoseName":"Leg circles on the side","descriptionEng":"If you struggle with sleep issues, difficulty in recovery, irregular lifestyle, and work-related stress, try our Serene Stretching. This program focuses on reducing tension in the body through gentle and calming exercises. Experience relaxation that prepares you for a peaceful sleep. https://lekkocbd.com/produkt/olejek-600mg","titleEng":"Serene and Light","subtitle":"","pose_group_times":{"four_point_kneel":12,"cobra":50,"frog":62,"warmup":504,"sideways_fold":121,"forward_fold":19},"instructor":"monika","level":1,"propsEng":"Mat","steps":[{"id":"intro","time":0},{"id":"","time":269,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/sennie-lekko/reference-pics/269.jpg"},{"id":"","time":325,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/sennie-lekko/reference-pics/325.jpg"},{"id":"","time":557,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/sennie-lekko/reference-pics/557.jpg"},{"id":"","time":733,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/sennie-lekko/reference-pics/733.jpg"},{"id":"","time":864,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/sennie-lekko/reference-pics/864.jpg"}],"props":"Mata","description":"Jeśli odczuwasz problemy ze snem, trudności z regeneracją, masz nieregularny tryb życia oraz dużo pracujesz to skorzystaj ze stretchingu lekki sen. W tym rozciąganiu skupimy się na zmniejszeniu napięć w ciele poprzez delikatne oraz wyciszające ćwiczenia. Poczujesz rozluźnienie w ciele, które pozwoli Ci się przygotować do spokojnego snu. https://lekkocbd.com/produkt/olejek-600mg ","id":"sennie-lekko","duration":"19:44","tags":"","title":"Sennie i lekko","thumbnail":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/sennie-lekko/sennie-lekko-thumbnail.jpg","headerImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/sennie-lekko/sennie-lekko-header.jpg","thumbnailSmall":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/sennie-lekko/sennie-lekko-thumbnail-small.jpg","thumbnailSmallHq":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/sennie-lekko/sennie-lekko-thumbnail-small@2x.jpg","url":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/sennie-lekko/sennie-lekko-video-hq.mp4","urlEng":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/sennie-lekko/sennie-lekko-video-eng-hq.mp4","urlHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/sennie-lekko/hls.m3u8","urlEngHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/sennie-lekko-eng/hls.m3u8","durationLabel":"short","path":"/videos/monika/sennie-lekko"},"popraw-postawe":{"highlightPoseName":"","descriptionEng":"Leaning over your desk can lead to rounded shoulders, curved back, and a protruding head. In this training, we'll focus on exercises that open up your chest, stretch your arms, shoulders, and neck. We'll relieve the upper parts of your spine, making your workday more comfortable!","titleEng":"Improve Your Posture","subtitle":"","pose_group_times":{"chest_opening":315,"warmup":151},"instructor":"monika","level":1,"propsEng":"Chair","steps":[{"id":"intro","time":0}],"props":"Krzesło","description":"Pochylanie się przy biurku prowadzi do zaokrąglonych pleców, zaokrąglonych ramion i wysuniętej do przodu głowy. W tym treningu skupimy się na  ćwiczeniach otwierających klatkę piersiową, rozciągających ramiona, barki oraz szyję. Odciążymy górne odcinki kręgosłupa, tak aby Twój dzień w pracy stał się lepszy!","id":"popraw-postawe","duration":"10:32","tags":"","title":"Popraw Postawę","thumbnail":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/popraw-postawe/popraw-postawe-thumbnail.jpg","headerImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/popraw-postawe/popraw-postawe-header.jpg","thumbnailSmall":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/popraw-postawe/popraw-postawe-thumbnail-small.jpg","thumbnailSmallHq":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/popraw-postawe/popraw-postawe-thumbnail-small@2x.jpg","url":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/popraw-postawe/popraw-postawe-video-hq.mp4","urlEng":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/popraw-postawe/popraw-postawe-video-eng-hq.mp4","urlHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/popraw-postawe/hls.m3u8","urlEngHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/popraw-postawe-eng/hls.m3u8","durationLabel":"short","path":"/videos/monika/popraw-postawe"},"piekne-posladki":{"highlightPoseName":"","descriptionEng":"[NO SMART MIRROR FUNCTIONALITY] Training aimed at firming and modeling the buttocks. The exercises will have a positive effect on the whole body, with an emphasis on the lower parts. Be positive about your posture. Make sure that the buttocks are a strong support and protection for the spine. The training consists of strengthening exercises using a resistance band.","titleEng":"Beautiful buttocks","subtitle":"","instructor":"monika","level":2,"propsEng":"Mat, Resistant bands","steps":[{"id":"intro","time":0},{"id":"Leg lifts","time":900,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/piekne-posladki/reference-pics/900.jpg"}],"props":"Mata, Taśmy oporowe","description":"[BRAK FUNKCJONALNOŚCI SMART MIRROR]Trening, który ma na celu ujędrnianie, wymodelowanie pośladków. Ćwiczenia wpłyną pozytywnie na całe ciało, z naciskiem na dolne partie. Wpłyń pozytywnie na postawę. Zadbaj aby pośladki były silną podporą oraz ochroną dla kręgosłupa. Trening składa się z ćwiczeń wzmacniających z użyciem gumy oporowej.","id":"piekne-posladki","duration":"16:06","tags":"","title":"Piękne pośladki","thumbnail":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/piekne-posladki/piekne-posladki-thumbnail.jpg","headerImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/piekne-posladki/piekne-posladki-header.jpg","thumbnailSmall":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/piekne-posladki/piekne-posladki-thumbnail-small.jpg","thumbnailSmallHq":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/piekne-posladki/piekne-posladki-thumbnail-small@2x.jpg","url":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/piekne-posladki/piekne-posladki-video-hq.mp4","urlEng":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/piekne-posladki/piekne-posladki-video-eng-hq.mp4","urlHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/piekne-posladki/hls.m3u8","urlEngHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/piekne-posladki-eng/hls.m3u8","durationLabel":"short","path":"/videos/monika/piekne-posladki"},"wzmocnienie-unoszenie-nogi":{"highlightPoseName":"Wzmocnienie pośladków i unoszenie nogi w tył","descriptionEng":"In this stage, we work on strengthening the glutes and deep muscles responsible for body stabilization. The exercises focus on lifting the leg backward, developing the strength and control needed for the standing split.","titleEng":"Glute Strengthening and Leg Lifts Backward","subtitle":"","pose_group_times":{},"instructor":"hania","level":3,"propsEng":"Mat","steps":[{"id":"intro","time":0},{"id":"1","time":420,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/hania/wzmocnienie-unoszenie-nogi/reference-pics/420.jpg"},{"id":"2","time":434,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/hania/wzmocnienie-unoszenie-nogi/reference-pics/434.jpg"},{"id":"3","time":606,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/hania/wzmocnienie-unoszenie-nogi/reference-pics/606.jpg"},{"id":"4","time":1101,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/hania/wzmocnienie-unoszenie-nogi/reference-pics/1101.jpg"},{"id":"5","time":1140,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/hania/wzmocnienie-unoszenie-nogi/reference-pics/1140.jpg"},{"id":"6","time":1532,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/hania/wzmocnienie-unoszenie-nogi/reference-pics/1532.jpg"},{"id":"7","time":1642,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/hania/wzmocnienie-unoszenie-nogi/reference-pics/1642.jpg"},{"id":"8","time":2054,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/hania/wzmocnienie-unoszenie-nogi/reference-pics/2054.jpg"},{"id":"9","time":2252,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/hania/wzmocnienie-unoszenie-nogi/reference-pics/2252.jpg"},{"id":"10","time":2306,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/hania/wzmocnienie-unoszenie-nogi/reference-pics/2306.jpg"},{"id":"11","time":2389,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/hania/wzmocnienie-unoszenie-nogi/reference-pics/2389.jpg"},{"id":"12","time":2596,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/hania/wzmocnienie-unoszenie-nogi/reference-pics/2596.jpg"},{"id":"13","time":2729,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/hania/wzmocnienie-unoszenie-nogi/reference-pics/2729.jpg"}],"props":"Mata, cięzarki na kostki, guma oporowa, poduszka, bloczki","description":"W tym etapie pracujemy nad wzmocnieniem pośladków i mięśni głębokich, które odpowiadają za stabilizację ciała. Ćwiczenia skupiają się na unoszeniu nogi w tył, rozwijając siłę i kontrolę niezbędną do wykonania standing split.","id":"wzmocnienie-unoszenie-nogi","duration":"49:22","tags":"","title":"Wzmocnienie pośladków i unoszenie nogi w tył","thumbnail":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/hania/wzmocnienie-unoszenie-nogi/wzmocnienie-unoszenie-nogi-thumbnail.jpg","headerImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/hania/wzmocnienie-unoszenie-nogi/wzmocnienie-unoszenie-nogi-header.jpg","thumbnailSmall":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/hania/wzmocnienie-unoszenie-nogi/wzmocnienie-unoszenie-nogi-thumbnail-small.jpg","thumbnailSmallHq":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/hania/wzmocnienie-unoszenie-nogi/wzmocnienie-unoszenie-nogi-thumbnail-small@2x.jpg","url":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/hania/wzmocnienie-unoszenie-nogi/wzmocnienie-unoszenie-nogi-video-hq.mp4","urlEng":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/hania/wzmocnienie-unoszenie-nogi/wzmocnienie-unoszenie-nogi-video-eng-hq.mp4","urlHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/wzmocnienie-unoszenie-nogi/hls.m3u8","urlEngHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/wzmocnienie-unoszenie-nogi-eng/hls.m3u8","durationLabel":"long","path":"/videos/hania/wzmocnienie-unoszenie-nogi"},"bali-otwieranie-klatki":{"highlightPoseName":"Leg circles on the side","descriptionEng":"Chest opening training for people who whould like to improve body posture","titleEng":"Chest opening training - improve your posture","subtitle":"","pose_group_times":{"sideways_plank":143,"hip_lifts":227,"cobra":52,"downward_dog":68,"warmup":102},"instructor":"karolina","level":1,"propsEng":"Mat, Yoga Blocks","steps":[{"id":"intro","time":0},{"id":"Bending on the side","time":108,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/karolina/bali-otwieranie-klatki/reference-pics/108.jpg"},{"id":"Bending on the side","time":218,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/karolina/bali-otwieranie-klatki/reference-pics/218.jpg"},{"id":"Chest opening","time":386,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/karolina/bali-otwieranie-klatki/reference-pics/386.jpg"},{"id":"Kicks on the back","time":613,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/karolina/bali-otwieranie-klatki/reference-pics/613.jpg"},{"id":"Kicks on the back","time":696,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/karolina/bali-otwieranie-klatki/reference-pics/696.jpg"},{"id":"Upward facing dog","time":790,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/karolina/bali-otwieranie-klatki/reference-pics/790.jpg"},{"id":"Upward facing dog with leg towards head","time":894,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/karolina/bali-otwieranie-klatki/reference-pics/894.jpg"},{"id":"Downward facing dog","time":970,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/karolina/bali-otwieranie-klatki/reference-pics/970.jpg"}],"props":"Mata, kostki do jogi","description":"Trening otwierający klatkę dla osób, które chciałyby poprawić postawę ciała","id":"bali-otwieranie-klatki","duration":"19:13","tags":"","title":"Otwieranie klatki piersiowej - popraw swoją postawę","thumbnail":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/karolina/bali-otwieranie-klatki/bali-otwieranie-klatki-thumbnail.jpg","headerImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/karolina/bali-otwieranie-klatki/bali-otwieranie-klatki-header.jpg","thumbnailSmall":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/karolina/bali-otwieranie-klatki/bali-otwieranie-klatki-thumbnail-small.jpg","thumbnailSmallHq":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/karolina/bali-otwieranie-klatki/bali-otwieranie-klatki-thumbnail-small@2x.jpg","url":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/karolina/bali-otwieranie-klatki/bali-otwieranie-klatki-video-hq.mp4","urlEng":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/karolina/bali-otwieranie-klatki/bali-otwieranie-klatki-video-eng-hq.mp4","urlHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/bali-otwieranie-klatki/hls.m3u8","urlEngHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/bali-otwieranie-klatki-eng/hls.m3u8","durationLabel":"short","path":"/videos/karolina/bali-otwieranie-klatki"},"monika-elastyczne-plecy":{"highlightPoseName":"Leg circles on the side","descriptionEng":"Our focused training session on back flexibility will help you unlock and stretch your back muscles, providing greater freedom of movement and comfort.","titleEng":"Work on your back flexibility","subtitle":"","pose_group_times":{"four_point_kneel":475,"cobra":140,"laying_leg_rises":29,"buttocks_stretch":26,"warmup":284,"camel":15},"instructor":"monika","level":1,"propsEng":"Mat","steps":[{"id":"intro","time":0},{"id":"","time":1019,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/monika-elastyczne-plecy/reference-pics/1019.jpg"},{"id":"","time":1085,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/monika-elastyczne-plecy/reference-pics/1085.jpg"},{"id":"","time":1224,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/monika-elastyczne-plecy/reference-pics/1224.jpg"},{"id":"","time":1374,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/monika-elastyczne-plecy/reference-pics/1374.jpg"},{"id":"","time":1510,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/monika-elastyczne-plecy/reference-pics/1510.jpg"},{"id":"","time":1592,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/monika-elastyczne-plecy/reference-pics/1592.jpg"}],"props":"Mata, poduszka","description":"Nasze intensywne zajęcia poświęcone elastyczności pleców pozwolą Ci odblokować i rozciągnąć mięśnie pleców, zapewniając większą swobodę ruchu i komfort.","id":"monika-elastyczne-plecy","duration":"30:34","tags":"","title":"Elastyczne plecy","thumbnail":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/monika-elastyczne-plecy/monika-elastyczne-plecy-thumbnail.jpg","headerImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/monika-elastyczne-plecy/monika-elastyczne-plecy-header.jpg","thumbnailSmall":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/monika-elastyczne-plecy/monika-elastyczne-plecy-thumbnail-small.jpg","thumbnailSmallHq":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/monika-elastyczne-plecy/monika-elastyczne-plecy-thumbnail-small@2x.jpg","url":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/monika-elastyczne-plecy/monika-elastyczne-plecy-video-hq.mp4","urlEng":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/monika-elastyczne-plecy/monika-elastyczne-plecy-video-eng-hq.mp4","urlHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/monika-elastyczne-plecy/hls.m3u8","urlEngHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/monika-elastyczne-plecy-eng/hls.m3u8","durationLabel":"medium","path":"/videos/monika/monika-elastyczne-plecy"},"plecy-monia":{"highlightPoseName":"wheel-pose","descriptionEng":"Back training for intermediate people who can enter the bridge exercise. You will improve your backbends in a healthy way and make your body flexible and supple.","titleEng":"Bridge Pose","subtitle":"","pose_group_times":{"cobra":65,"four_point_kneel":48,"downward_dog":39,"shoulder_stand":40,"forward_fold_vertical_thighs":18,"wheel":64,"back_strengthening":168,"warmup":338},"instructor":"monika","level":2,"propsEng":"Mat, Yoga Blocks","steps":[{"id":"intro","time":0},{"id":"Cobra pose","time":280,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/plecy-monia/reference-pics/280.jpg"},{"id":"Melting heart pose","time":380,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/plecy-monia/reference-pics/380.jpg"},{"id":"Wheel pose","time":1100,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/plecy-monia/reference-pics/1100.jpg"},{"id":"Shoulder stand","time":1400,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/plecy-monia/reference-pics/1400.jpg"},{"id":"Plow pose","time":1430,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/plecy-monia/reference-pics/1430.jpg"}],"props":"Mata, Bloczki","description":"Trening pleców dla średniozaawansowanych, potrafiących wejść w pozycję mostka. W zdrowy sposób poprawisz swoje gięcia do tyłu i sprawisz, że Twoje ciało będzie elastyczne i gibkie.","id":"plecy-monia","duration":"25:43","tags":"","title":"Mostek","thumbnail":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/plecy-monia/plecy-monia-thumbnail.jpg","headerImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/plecy-monia/plecy-monia-header.jpg","thumbnailSmall":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/plecy-monia/plecy-monia-thumbnail-small.jpg","thumbnailSmallHq":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/plecy-monia/plecy-monia-thumbnail-small@2x.jpg","url":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/plecy-monia/plecy-monia-video-hq.mp4","urlEng":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/plecy-monia/plecy-monia-video-eng-hq.mp4","urlHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/plecy-monia/hls.m3u8","urlEngHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/plecy-monia-eng/hls.m3u8","durationLabel":"medium","path":"/videos/monika/plecy-monia"},"yoga-for-stomach-pain-1":{"highlightPoseName":"half-monkey-left","descriptionEng":"A gentle yoga practice for aches and pains. Especially for women who suffer from unpleasant abdominal pain. Relax and connect with your breath.","titleEng":"Yoga for abdominal pain","subtitle":"","pose_group_times":{"hip_lifts":21,"four_point_kneel":3,"lunge":80,"warmup":401,"forward_fold":247},"instructor":"Nikola","level":1,"propsEng":"Mat","steps":[{"id":"intro","time":0},{"id":"Bridge pose","time":449,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/Nikola/yoga-for-stomach-pain-1/reference-pics/449.jpg"},{"id":"Lizard pose right","time":618,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/Nikola/yoga-for-stomach-pain-1/reference-pics/618.jpg"},{"id":"Lizard pose left","time":681,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/Nikola/yoga-for-stomach-pain-1/reference-pics/681.jpg"},{"id":"Butterfly pose","time":780,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/Nikola/yoga-for-stomach-pain-1/reference-pics/780.jpg"}],"props":"Poduszka i mata","description":"Delikatna praktyka jogi na bóle. Skierowana szczególnie do kobiet, które zmagają się z nieprzyjemnym bólem brzucha. Rozluźnij się i połącz z oddechem.","id":"yoga-for-stomach-pain-1","duration":"27:37","tags":"","title":"Joga na bóle brzucha","thumbnail":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/Nikola/yoga-for-stomach-pain-1/yoga-for-stomach-pain-1-thumbnail.jpg","headerImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/Nikola/yoga-for-stomach-pain-1/yoga-for-stomach-pain-1-header.jpg","thumbnailSmall":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/Nikola/yoga-for-stomach-pain-1/yoga-for-stomach-pain-1-thumbnail-small.jpg","thumbnailSmallHq":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/Nikola/yoga-for-stomach-pain-1/yoga-for-stomach-pain-1-thumbnail-small@2x.jpg","url":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/Nikola/yoga-for-stomach-pain-1/yoga-for-stomach-pain-1-video-hq.mp4","urlEng":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/Nikola/yoga-for-stomach-pain-1/yoga-for-stomach-pain-1-video-eng-hq.mp4","urlHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/yoga-for-stomach-pain-1/hls.m3u8","urlEngHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/yoga-for-stomach-pain-1-eng/hls.m3u8","durationLabel":"medium","path":"/videos/Nikola/yoga-for-stomach-pain-1"},"dynamiczne-szpagaty":{"highlightPoseName":"szpagat-lewa","descriptionEng":"Dynamic training for people at all levels. In addition to stretching, it includes elements of cardio and muscle strengthening. During the training, we will work on stretching the hamstring muscles","titleEng":"Dynamic splits","subtitle":"","pose_group_times":{"pigeon":151,"four_point_kneel":100,"lunge":222,"split":24,"warmup":35,"forward_fold":420},"instructor":"Karolina","level":1,"propsEng":"Mat, Blocks, Pillow","steps":[{"id":"intro","time":0},{"id":"Seated forward fold with right leg on a block","time":667,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/Karolina/dynamiczne-szpagaty/reference-pics/667.jpg"},{"id":"Seated forward fold with left leg on a block","time":721,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/Karolina/dynamiczne-szpagaty/reference-pics/721.jpg"},{"id":"Lunge with left heel to bottock","time":1017,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/Karolina/dynamiczne-szpagaty/reference-pics/1017.jpg"},{"id":"Lunge with right heel to bottock","time":1139,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/Karolina/dynamiczne-szpagaty/reference-pics/1139.jpg"},{"id":"Left split","time":1240,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/Karolina/dynamiczne-szpagaty/reference-pics/1240.jpg"},{"id":"Right split","time":1293,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/Karolina/dynamiczne-szpagaty/reference-pics/1293.jpg"}],"props":"Mata, Bloczki, Poduszka","description":"Dynamiczny trening dla osób na wszystkich poziomach zaawansowania. Oprócz rozciągania, zawiera w sobie elementy cardio i wzmacniania mięśni. Podczas treningu będziemy pracować nad rozciąganiem mięśni z grupy kulszowo-goleniowej.","id":"dynamiczne-szpagaty","duration":"22:07","tags":"","title":"Dynamiczne szpagaty","thumbnail":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/Karolina/dynamiczne-szpagaty/dynamiczne-szpagaty-thumbnail.jpg","headerImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/Karolina/dynamiczne-szpagaty/dynamiczne-szpagaty-header.jpg","thumbnailSmall":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/Karolina/dynamiczne-szpagaty/dynamiczne-szpagaty-thumbnail-small.jpg","thumbnailSmallHq":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/Karolina/dynamiczne-szpagaty/dynamiczne-szpagaty-thumbnail-small@2x.jpg","url":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/Karolina/dynamiczne-szpagaty/dynamiczne-szpagaty-video-hq.mp4","urlEng":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/Karolina/dynamiczne-szpagaty/dynamiczne-szpagaty-video-eng-hq.mp4","urlHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/dynamiczne-szpagaty/hls.m3u8","urlEngHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/dynamiczne-szpagaty-eng/hls.m3u8","durationLabel":"medium","path":"/videos/Karolina/dynamiczne-szpagaty"},"rozciaganie-calego-ciala-5":{"highlightPoseName":"Supported kneel with left leg up","descriptionEng":"Training aimed at people at the intermediate level. In this session, you will stretch your entire body with exercises that are more challenging. You will work on flexibility as well as strengthening muscles of various groups.","titleEng":"Intermediate stretching workout","subtitle":"","instructor":"monika","level":1,"propsEng":"Mat","steps":[{"id":"intro","time":0},{"id":"Supported kneel with left leg up","time":310,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/rozciaganie-calego-ciala-5/reference-pics/310.jpg"},{"id":"Supported kneel with left leg up","time":345,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/rozciaganie-calego-ciala-5/reference-pics/345.jpg"},{"id":"Seated forward fold","time":1042,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/rozciaganie-calego-ciala-5/reference-pics/1042.jpg"},{"id":"Butterfly advanced","time":1120,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/rozciaganie-calego-ciala-5/reference-pics/1120.jpg"},{"id":"Low lunge right","time":1245,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/rozciaganie-calego-ciala-5/reference-pics/1245.jpg"},{"id":"Low lunge right","time":1376,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/rozciaganie-calego-ciala-5/reference-pics/1376.jpg"}],"props":"Mata, Bloczki","description":"Trening skierowany do osób na poziomie średniozaawansowanym. W tej sesji rozciągniesz całe ciało, wykonując ćwiczenia cechujące się wyższym stopniem trudności. Popracujesz nad elastycznością, a także wzmacnianiem mięsni różnych grup.","id":"rozciaganie-calego-ciala-5","duration":"33:41","tags":"","title":"Trening rozciagajacy dla średniozaawansowanych","thumbnail":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/rozciaganie-calego-ciala-5/rozciaganie-calego-ciala-5-thumbnail.jpg","headerImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/rozciaganie-calego-ciala-5/rozciaganie-calego-ciala-5-header.jpg","thumbnailSmall":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/rozciaganie-calego-ciala-5/rozciaganie-calego-ciala-5-thumbnail-small.jpg","thumbnailSmallHq":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/rozciaganie-calego-ciala-5/rozciaganie-calego-ciala-5-thumbnail-small@2x.jpg","url":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/rozciaganie-calego-ciala-5/rozciaganie-calego-ciala-5-video-hq.mp4","urlEng":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/rozciaganie-calego-ciala-5/rozciaganie-calego-ciala-5-video-eng-hq.mp4","urlHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/rozciaganie-calego-ciala-5/hls.m3u8","urlEngHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/rozciaganie-calego-ciala-5-eng/hls.m3u8","durationLabel":"medium","path":"/videos/monika/rozciaganie-calego-ciala-5"},"silne-biodra-ciaza":{"highlightPoseName":"","descriptionEng":"A strengthening workout for hips, glutes, and thighs with mobility elements, designed to support your body as it adapts to the growing pregnancy load.","titleEng":"Strong Hips for Pregnancy","subtitle":"","pose_group_times":{},"instructor":"monika","level":1,"propsEng":"Mat, yoga blocks","steps":[{"id":"intro","time":0}],"props":"Mata, kostki do jogi","description":"Trening wzmacniający biodra, pośladki i uda oraz poprawiający mobilność, który pomaga stabilnie i bezpiecznie dźwigać zmieniające się obciążenia w ciąży.","id":"silne-biodra-ciaza","duration":"25:52","tags":"","title":"Silne biodra na czas ciąży","thumbnail":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/silne-biodra-ciaza/silne-biodra-ciaza-thumbnail.jpg","headerImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/silne-biodra-ciaza/silne-biodra-ciaza-header.jpg","thumbnailSmall":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/silne-biodra-ciaza/silne-biodra-ciaza-thumbnail-small.jpg","thumbnailSmallHq":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/silne-biodra-ciaza/silne-biodra-ciaza-thumbnail-small@2x.jpg","url":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/silne-biodra-ciaza/silne-biodra-ciaza-video-hq.mp4","urlEng":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/silne-biodra-ciaza/silne-biodra-ciaza-video-eng-hq.mp4","urlHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/silne-biodra-ciaza/hls.m3u8","urlEngHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/silne-biodra-ciaza-eng/hls.m3u8","durationLabel":"medium","path":"/videos/monika/silne-biodra-ciaza"},"ulga-dla-plecow-wzmocnienie":{"highlightPoseName":"","descriptionEng":"This video course focuses on strengthening exercises for the back that help alleviate pain and tension in the lower back. Learn how to perform these exercises correctly to build back muscles, improve posture, and regain comfort in movement","titleEng":"Back Relief - Strengthening","subtitle":"","instructor":"monika","level":2,"propsEng":"","steps":[{"id":"intro","time":0}],"props":"Mata","description":"Ten trening koncentruje się na ćwiczeniach wzmacniających plecy, które pomagają złagodzić ból i napięcie w dolnej części pleców. Zobacz, jak poprawnie wykonywać te ćwiczenia, aby wzmocnić mięśnie pleców, poprawić postawę i odzyskać komfort ruchu.","id":"ulga-dla-plecow-wzmocnienie","duration":"16:29","tags":"","title":"Ulga dla pleców - Wzmocnienie","thumbnail":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/ulga-dla-plecow-wzmocnienie/ulga-dla-plecow-wzmocnienie-thumbnail.jpg","headerImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/ulga-dla-plecow-wzmocnienie/ulga-dla-plecow-wzmocnienie-header.jpg","thumbnailSmall":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/ulga-dla-plecow-wzmocnienie/ulga-dla-plecow-wzmocnienie-thumbnail-small.jpg","thumbnailSmallHq":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/ulga-dla-plecow-wzmocnienie/ulga-dla-plecow-wzmocnienie-thumbnail-small@2x.jpg","url":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/ulga-dla-plecow-wzmocnienie/ulga-dla-plecow-wzmocnienie-video-hq.mp4","urlEng":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/ulga-dla-plecow-wzmocnienie/ulga-dla-plecow-wzmocnienie-video-eng-hq.mp4","urlHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/ulga-dla-plecow-wzmocnienie/hls.m3u8","urlEngHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/ulga-dla-plecow-wzmocnienie-eng/hls.m3u8","durationLabel":"short","path":"/videos/monika/ulga-dla-plecow-wzmocnienie"},"sroda-otwieranie-bioder":{"highlightPoseName":"","descriptionEng":"The third workout of the course is a session focused on opening the hips for longitudinal and transverse splits. Remember to warm up before starting the workout.","titleEng":"Wednesday: Hips opening","subtitle":"","pose_group_times":{},"instructor":"zuzia","level":2,"propsEng":"Mat, yoga blocks","steps":[{"id":"intro","time":0},{"id":"1","time":707,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/zuzia/sroda-otwieranie-bioder/reference-pics/707.jpg"},{"id":"2","time":850,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/zuzia/sroda-otwieranie-bioder/reference-pics/850.jpg"},{"id":"3","time":1214,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/zuzia/sroda-otwieranie-bioder/reference-pics/1214.jpg"},{"id":"4","time":1310,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/zuzia/sroda-otwieranie-bioder/reference-pics/1310.jpg"},{"id":"5","time":1433,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/zuzia/sroda-otwieranie-bioder/reference-pics/1433.jpg"},{"id":"6","time":1507,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/zuzia/sroda-otwieranie-bioder/reference-pics/1507.jpg"},{"id":"7","time":1954,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/zuzia/sroda-otwieranie-bioder/reference-pics/1954.jpg"},{"id":"8","time":2199,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/zuzia/sroda-otwieranie-bioder/reference-pics/2199.jpg"},{"id":"9","time":2448,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/zuzia/sroda-otwieranie-bioder/reference-pics/2448.jpg"},{"id":"10","time":2538,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/zuzia/sroda-otwieranie-bioder/reference-pics/2538.jpg"},{"id":"11","time":2635,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/zuzia/sroda-otwieranie-bioder/reference-pics/2635.jpg"},{"id":"12","time":2794,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/zuzia/sroda-otwieranie-bioder/reference-pics/2794.jpg"}],"props":"Mata, klocki do jogi","description":"Trzeci trening z kursu to sesja skupiona na otwieraniu bioder do szpagatu podłużnego i poprzecznego. Pamiętaj, eby wykonać rozgrzewkę przed rozpoczęciem treningu.","id":"sroda-otwieranie-bioder","duration":"49:49","tags":"","title":"Środa: Otwieranie bioder","thumbnail":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/zuzia/sroda-otwieranie-bioder/sroda-otwieranie-bioder-thumbnail.jpg","headerImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/zuzia/sroda-otwieranie-bioder/sroda-otwieranie-bioder-header.jpg","thumbnailSmall":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/zuzia/sroda-otwieranie-bioder/sroda-otwieranie-bioder-thumbnail-small.jpg","thumbnailSmallHq":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/zuzia/sroda-otwieranie-bioder/sroda-otwieranie-bioder-thumbnail-small@2x.jpg","url":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/zuzia/sroda-otwieranie-bioder/sroda-otwieranie-bioder-video-hq.mp4","urlEng":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/zuzia/sroda-otwieranie-bioder/sroda-otwieranie-bioder-video-eng-hq.mp4","urlHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/sroda-otwieranie-bioder/hls.m3u8","urlEngHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/sroda-otwieranie-bioder-eng/hls.m3u8","durationLabel":"long","path":"/videos/zuzia/sroda-otwieranie-bioder"},"elastycznosc-nog":{"highlightPoseName":"Leg circles on the side","descriptionEng":"A focus on the flexibility of the back parts of the body, particularly the legs. This session will help you feel the tension in your thighs and calves gradually release, allowing your movements to become smoother and more fluid.","titleEng":"Improve leg flexibility","subtitle":"","pose_group_times":{},"instructor":"monika","level":1,"propsEng":"Mat","steps":[{"id":"intro","time":0},{"id":"1","time":381,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/elastycznosc-nog/reference-pics/381.jpg"},{"id":"2","time":464,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/elastycznosc-nog/reference-pics/464.jpg"},{"id":"3","time":516,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/elastycznosc-nog/reference-pics/516.jpg"},{"id":"4","time":590,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/elastycznosc-nog/reference-pics/590.jpg"},{"id":"5","time":631,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/elastycznosc-nog/reference-pics/631.jpg"},{"id":"6","time":770,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/elastycznosc-nog/reference-pics/770.jpg"},{"id":"7","time":823,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/elastycznosc-nog/reference-pics/823.jpg"}],"props":"Mata","description":"Skupienie na elastyczności tylnych partii ciała, szczególnie nóg. Dzięki tej sesji poczujesz, jak napięcie w udach i łydkach stopniowo się zmniejsza, a ruchy stają się bardziej płynne i swobodne.","id":"elastycznosc-nog","duration":"14:43","tags":"","title":"Popraw elastyczność nóg","thumbnail":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/elastycznosc-nog/elastycznosc-nog-thumbnail.jpg","headerImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/elastycznosc-nog/elastycznosc-nog-header.jpg","thumbnailSmall":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/elastycznosc-nog/elastycznosc-nog-thumbnail-small.jpg","thumbnailSmallHq":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/elastycznosc-nog/elastycznosc-nog-thumbnail-small@2x.jpg","url":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/elastycznosc-nog/elastycznosc-nog-video-hq.mp4","urlEng":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/elastycznosc-nog/elastycznosc-nog-video-eng-hq.mp4","urlHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/elastycznosc-nog/hls.m3u8","urlEngHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/elastycznosc-nog-eng/hls.m3u8","durationLabel":"short","path":"/videos/monika/elastycznosc-nog"},"full-body-health":{"highlightPoseName":"Supported kneel with left leg up","descriptionEng":"Training aimed at people at the intermediate level. In this session, you will stretch your entire body with exercises that are more challenging. You will work on flexibility as well as strengthening muscles of various groups.","titleEng":"Intermediate stretching workout","subtitle":"","pose_group_times":{"pigeon":161,"four_point_kneel":25,"frog":24,"forward_fold":207,"forward_fold_straddle":8,"lunge":33,"buttocks_stretch":106,"warmup":120},"instructor":"monika","level":1,"propsEng":"Mat, Blocks","steps":[{"id":"intro","time":0},{"id":"Supported kneel with left leg up","time":310,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/full-body-health/reference-pics/310.jpg"},{"id":"Supported kneel with left leg up","time":345,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/full-body-health/reference-pics/345.jpg"},{"id":"Seated forward fold","time":1042,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/full-body-health/reference-pics/1042.jpg"},{"id":"Butterfly advanced","time":1120,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/full-body-health/reference-pics/1120.jpg"},{"id":"Low lunge right","time":1245,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/full-body-health/reference-pics/1245.jpg"},{"id":"Low lunge right","time":1376,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/full-body-health/reference-pics/1376.jpg"}],"props":"Mata, Bloczki","description":"Trening skierowany do osób na poziomie średniozaawansowanym. W tej sesji rozciągniesz całe ciało, wykonując ćwiczenia cechujące się wyższym stopniem trudności. Popracujesz nad elastycznością, a także wzmacnianiem mięsni różnych grup.","id":"full-body-health","duration":"33:41","tags":"","title":"Trening rozciagajacy dla średniozaawansowanych","thumbnail":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/full-body-health/full-body-health-thumbnail.jpg","headerImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/full-body-health/full-body-health-header.jpg","thumbnailSmall":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/full-body-health/full-body-health-thumbnail-small.jpg","thumbnailSmallHq":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/full-body-health/full-body-health-thumbnail-small@2x.jpg","url":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/full-body-health/full-body-health-video-hq.mp4","urlEng":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/full-body-health/full-body-health-video-eng-hq.mp4","urlHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/full-body-health/hls.m3u8","urlEngHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/full-body-health-eng/hls.m3u8","durationLabel":"medium","path":"/videos/monika/full-body-health"},"stanie-na-rekach-1":{"highlightPoseName":"Handstand against a wall prep","descriptionEng":"Level one handstand. In this training you will learn exercises to strengthen the shoulder girdle and the whole body, which will allow you to prepare for learning the handstand","titleEng":"Handstand - I","subtitle":"","instructor":"natalia","level":2,"propsEng":"Mat, Blocks, Tape","steps":[{"id":"intro","time":0},{"id":"Cow position","time":202,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/stanie-na-rekach-1/reference-pics/202.jpg"},{"id":"Plank on the knees","time":319,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/stanie-na-rekach-1/reference-pics/319.jpg"},{"id":"plank","time":1035,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/stanie-na-rekach-1/reference-pics/1035.jpg"},{"id":"Handstand against a wall","time":1410,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/stanie-na-rekach-1/reference-pics/1410.jpg"},{"id":"Handstand against a wall prep","time":1515,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/stanie-na-rekach-1/reference-pics/1515.jpg"}],"props":"Mata, Bloczki, Taśma","description":"Pierwszy poziom stania na rękach. W tym treningu poznasz ćwiczenia wzmacniające obręcz barkową oraz całe ciało, które pozwolą Ci przygotować się do nauki stania na rękach","id":"stanie-na-rekach-1","duration":"26:02","tags":"","title":"Stanie na rękach poziom 1","thumbnail":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/stanie-na-rekach-1/stanie-na-rekach-1-thumbnail.jpg","headerImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/stanie-na-rekach-1/stanie-na-rekach-1-header.jpg","thumbnailSmall":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/stanie-na-rekach-1/stanie-na-rekach-1-thumbnail-small.jpg","thumbnailSmallHq":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/stanie-na-rekach-1/stanie-na-rekach-1-thumbnail-small@2x.jpg","url":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/stanie-na-rekach-1/stanie-na-rekach-1-video-hq.mp4","urlEng":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/stanie-na-rekach-1/stanie-na-rekach-1-video-eng-hq.mp4","urlHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/stanie-na-rekach-1/hls.m3u8","urlEngHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/stanie-na-rekach-1-eng/hls.m3u8","durationLabel":"medium","path":"/videos/natalia/stanie-na-rekach-1"},"sklony":{"highlightPoseName":"boat-pose","descriptionEng":"Training aimed at intermediate people who already have experience in stretching training. You will work on stretching the backs of your legs and opening your hips.","titleEng":"Forward bend for the intermediate","subtitle":"","pose_group_times":{"forward_fold_straddle":119,"sideways_fold":45,"forward_fold":54},"instructor":"monika","level":2,"steps":[{"id":"intro","time":0},{"id":"Forward fold to the right with legs apart","time":310,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/sklony/reference-pics/310.jpg"},{"id":"Forward fold to the left with legs apart","time":340,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/sklony/reference-pics/340.jpg"},{"id":"Straddle right side stretch","time":780,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/sklony/reference-pics/780.jpg"},{"id":"Straddle left side stretch","time":820,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/sklony/reference-pics/820.jpg"},{"id":"Straddle forward fold with blocks","time":940,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/sklony/reference-pics/940.jpg"}],"props":"Mata, Bloczki","description":"Trening skierowany do osób średniozaawansowanych, które mają już doświadczenie w treningach stretchingowych. Popracujesz nad rozciągnięciem tyłów nóg i otwarciem bioder.","id":"sklony","duration":"21:42","tags":"","title":"Sklony dla sredniozaawansowanych","thumbnail":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/sklony/sklony-thumbnail.jpg","headerImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/sklony/sklony-header.jpg","thumbnailSmall":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/sklony/sklony-thumbnail-small.jpg","thumbnailSmallHq":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/sklony/sklony-thumbnail-small@2x.jpg","url":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/sklony/sklony-video-hq.mp4","urlEng":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/sklony/sklony-video-eng-hq.mp4","urlHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/sklony/hls.m3u8","urlEngHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/sklony-eng/hls.m3u8","durationLabel":"medium","path":"/videos/monika/sklony"},"czwartek-otwieranie-bioder-sznurek":{"highlightPoseName":"","descriptionEng":"A deep mobility session focused on adductors, hips, and glutes to improve your pancake position and middle split..","titleEng":"Thursday: Pancake","subtitle":"","pose_group_times":{},"instructor":"magda","level":2,"propsEng":"Mat, yoga blocks","steps":[{"id":"intro","time":0}],"props":"Mata, kostki do jogi","description":"Głęboka sesja ukierunkowana na przywodziciele, biodra i pośladki, pomagająca pogłębić pozycję pancake i szpagat poprzeczny","id":"czwartek-otwieranie-bioder-sznurek","duration":"44:10","tags":"","title":"Czwartek: Otwieranie bioder - pancake","thumbnail":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/magda/czwartek-otwieranie-bioder-sznurek/czwartek-otwieranie-bioder-sznurek-thumbnail.jpg","headerImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/magda/czwartek-otwieranie-bioder-sznurek/czwartek-otwieranie-bioder-sznurek-header.jpg","thumbnailSmall":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/magda/czwartek-otwieranie-bioder-sznurek/czwartek-otwieranie-bioder-sznurek-thumbnail-small.jpg","thumbnailSmallHq":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/magda/czwartek-otwieranie-bioder-sznurek/czwartek-otwieranie-bioder-sznurek-thumbnail-small@2x.jpg","url":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/magda/czwartek-otwieranie-bioder-sznurek/czwartek-otwieranie-bioder-sznurek-video-hq.mp4","urlEng":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/magda/czwartek-otwieranie-bioder-sznurek/czwartek-otwieranie-bioder-sznurek-video-eng-hq.mp4","urlHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/czwartek-otwieranie-bioder-sznurek/hls.m3u8","urlEngHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/czwartek-otwieranie-bioder-sznurek-eng/hls.m3u8","durationLabel":"long","path":"/videos/magda/czwartek-otwieranie-bioder-sznurek"},"rozgrzewka":{"highlightPoseName":"","descriptionEng":"The warm-up is the introduction to all of our course workouts. Before training, start with these exercises so that your body is well prepared and warmed up for further work. Don't forget to warm up! We don't want you to get injured","titleEng":"Warm up!","subtitle":"","pose_group_times":{},"instructor":"zuzia","level":2,"propsEng":"Mat","steps":[{"id":"intro","time":0}],"props":"Mata","description":"Rozgrzewka to wstęp do wszystkich naszych treningów z kursu. Przed wykonaniem treningu zacznij od tych ćwiczeń, aby ciało było dobrze przygotowane, rozgrzane do dalszej pracy. Nie zapominaj o rozgrzewce! Nie chcemy, abyś nabawił/-a się kontuzji","id":"rozgrzewka","duration":"07:51","tags":"","title":"Rozgrzewka!","thumbnail":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/zuzia/rozgrzewka/rozgrzewka-thumbnail.jpg","headerImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/zuzia/rozgrzewka/rozgrzewka-header.jpg","thumbnailSmall":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/zuzia/rozgrzewka/rozgrzewka-thumbnail-small.jpg","thumbnailSmallHq":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/zuzia/rozgrzewka/rozgrzewka-thumbnail-small@2x.jpg","url":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/zuzia/rozgrzewka/rozgrzewka-video-hq.mp4","urlEng":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/zuzia/rozgrzewka/rozgrzewka-video-eng-hq.mp4","urlHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/rozgrzewka/hls.m3u8","urlEngHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/rozgrzewka-eng/hls.m3u8","durationLabel":"short","path":"/videos/zuzia/rozgrzewka"},"sycylia-wymachy":{"highlightPoseName":"","descriptionEng":"Strengthen and energise your legs to prepare them for other adventures","titleEng":"10 min Legs' Warmup","subtitle":"","instructor":"natalia","level":1,"urlENG":"sycylia-wymachy-video-hq-en.mp4","propsEng":"Yoga Mat","steps":[{"id":"intro","time":0},{"id":"Pose 1","time":380,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/sycylia-wymachy/reference-pics/380.jpg"},{"id":"Pose 2","time":447,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/sycylia-wymachy/reference-pics/447.jpg"},{"id":"Pose 3","time":544,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/sycylia-wymachy/reference-pics/544.jpg"}],"props":"Mata","description":"Wzmacniaj i energetyzuj swoje nogi, aby przygotować je do dalszej pracy","id":"sycylia-wymachy","duration":"10:00","tags":"","title":"10 min Rozgrzewka dla nóg","thumbnail":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/sycylia-wymachy/sycylia-wymachy-thumbnail.jpg","headerImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/sycylia-wymachy/sycylia-wymachy-header.jpg","thumbnailSmall":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/sycylia-wymachy/sycylia-wymachy-thumbnail-small.jpg","thumbnailSmallHq":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/sycylia-wymachy/sycylia-wymachy-thumbnail-small@2x.jpg","url":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/sycylia-wymachy/sycylia-wymachy-video-hq.mp4","urlEng":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/sycylia-wymachy/sycylia-wymachy-video-eng-hq.mp4","urlHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/sycylia-wymachy/hls.m3u8","urlEngHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/sycylia-wymachy-eng/hls.m3u8","durationLabel":"short","path":"/videos/natalia/sycylia-wymachy"},"poczuj-nowa-energie":{"highlightPoseName":"","descriptionEng":"Feeling fatigued? Take a moment to breathe! Expand your chest, create a sense of openness and space in your upper body. Increase productivity, experience a fresh wave of energy. By breaking the stillness at your desk, you can feel more invigorated throughout the entire workday.","titleEng":"Feel a New Burst of Energy!","subtitle":"","pose_group_times":{"back_strengthening":176,"warmup":274},"instructor":"monika","level":1,"propsEng":"Chair","steps":[{"id":"intro","time":0}],"props":"Krzesło","description":"Czujesz zmęczenie? Daj sobie chwilę na oddech! Otwórz klatkę piersiową, stwórz uczucie otwartości i przestrzeni w górnej części ciała. Zwiększ produktywność, poczuj nowy przypływ energii.  Przerywając stagnację przy biurku, możesz czuć się bardziej ożywiony przez cały dzień pracy.","id":"poczuj-nowa-energie","duration":"09:50","tags":"","title":"Poczuj nową energię","thumbnail":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/poczuj-nowa-energie/poczuj-nowa-energie-thumbnail.jpg","headerImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/poczuj-nowa-energie/poczuj-nowa-energie-header.jpg","thumbnailSmall":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/poczuj-nowa-energie/poczuj-nowa-energie-thumbnail-small.jpg","thumbnailSmallHq":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/poczuj-nowa-energie/poczuj-nowa-energie-thumbnail-small@2x.jpg","url":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/poczuj-nowa-energie/poczuj-nowa-energie-video-hq.mp4","urlEng":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/poczuj-nowa-energie/poczuj-nowa-energie-video-eng-hq.mp4","urlHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/poczuj-nowa-energie/hls.m3u8","urlEngHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/poczuj-nowa-energie-eng/hls.m3u8","durationLabel":"short","path":"/videos/monika/poczuj-nowa-energie"},"ulga-na-pilce":{"highlightPoseName":"","descriptionEng":"A ball-based workout that relieves tension in the back and hips while supports pelvic relaxation, especially beneficial in later stages of pregnancy.","titleEng":"Back & Hip Relief on the Ball","subtitle":"","pose_group_times":{},"instructor":"monika","level":1,"propsEng":"Mat, ball","steps":[{"id":"intro","time":0}],"props":"Mata, piłka","description":"Trening z wykorzystaniem piłki, który przynosi ulgę plecom i biodrom oraz wspiera rozluźnienie miednicy, szczególnie w późniejszych etapach ciąży.","id":"ulga-na-pilce","duration":"14:48","tags":"","title":"Ulga dla pleców i bioder na piłce","thumbnail":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/ulga-na-pilce/ulga-na-pilce-thumbnail.jpg","headerImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/ulga-na-pilce/ulga-na-pilce-header.jpg","thumbnailSmall":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/ulga-na-pilce/ulga-na-pilce-thumbnail-small.jpg","thumbnailSmallHq":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/ulga-na-pilce/ulga-na-pilce-thumbnail-small@2x.jpg","url":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/ulga-na-pilce/ulga-na-pilce-video-hq.mp4","urlEng":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/ulga-na-pilce/ulga-na-pilce-video-eng-hq.mp4","urlHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/ulga-na-pilce/hls.m3u8","urlEngHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/ulga-na-pilce-eng/hls.m3u8","durationLabel":"short","path":"/videos/monika/ulga-na-pilce"},"joga-silne-plecy":{"highlightPoseName":"","descriptionEng":"Relieve tension and bolster your back's resilience with poses like Sphinx, fostering a strong and supple spine.","titleEng":"Yoga for Strong Back","subtitle":"","instructor":"natalia","level":1,"propsEng":"Yoga Mat","steps":[{"id":"intro","time":0},{"id":"Pose 1","time":780,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/joga-silne-plecy/reference-pics/780.jpg"},{"id":"Pose 2","time":1140,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/joga-silne-plecy/reference-pics/1140.jpg"},{"id":"Pose 3","time":1305,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/joga-silne-plecy/reference-pics/1305.jpg"},{"id":"Pose 4","time":1449,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/joga-silne-plecy/reference-pics/1449.jpg"},{"id":"Pose 5","time":1624,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/joga-silne-plecy/reference-pics/1624.jpg"},{"id":"Pose 6","time":1759,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/joga-silne-plecy/reference-pics/1759.jpg"}],"props":"Mata","description":"Uwolnij napięcia i wzmocnij swoją wytrzymałość pleców dzięki pozycjom takim jak Deska Boczna, tworząc silny i giętki kręgosłup.","id":"joga-silne-plecy","duration":"33:59","tags":"","title":"Silne plecy - joga","thumbnail":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/joga-silne-plecy/joga-silne-plecy-thumbnail.jpg","headerImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/joga-silne-plecy/joga-silne-plecy-header.jpg","thumbnailSmall":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/joga-silne-plecy/joga-silne-plecy-thumbnail-small.jpg","thumbnailSmallHq":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/joga-silne-plecy/joga-silne-plecy-thumbnail-small@2x.jpg","url":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/joga-silne-plecy/joga-silne-plecy-video-hq.mp4","urlEng":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/joga-silne-plecy/joga-silne-plecy-video-eng-hq.mp4","urlHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/joga-silne-plecy/hls.m3u8","urlEngHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/joga-silne-plecy-eng/hls.m3u8","durationLabel":"medium","path":"/videos/natalia/joga-silne-plecy"},"skupimy-na-biodrach":{"highlightPoseName":"","descriptionEng":"A short, 15-minute stretching workout focused on active and dynamic stretching. The main target areas are adductors, gluteal muscles and hip flexors. Perfect for improving mobility and strengthening key muscle groups.","titleEng":"Today we focus on hips","subtitle":"","pose_group_times":{},"instructor":"monika","level":1,"propsEng":"Mat","steps":[{"id":"intro","time":0},{"id":"1","time":90,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/skupimy-na-biodrach/reference-pics/90.jpg"},{"id":"2","time":153,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/skupimy-na-biodrach/reference-pics/153.jpg"},{"id":"3","time":239,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/skupimy-na-biodrach/reference-pics/239.jpg"},{"id":"4","time":376,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/skupimy-na-biodrach/reference-pics/376.jpg"},{"id":"5","time":429,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/skupimy-na-biodrach/reference-pics/429.jpg"},{"id":"6","time":551,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/skupimy-na-biodrach/reference-pics/551.jpg"},{"id":"7","time":579,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/skupimy-na-biodrach/reference-pics/579.jpg"},{"id":"8","time":639,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/skupimy-na-biodrach/reference-pics/639.jpg"},{"id":"9","time":753,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/skupimy-na-biodrach/reference-pics/753.jpg"},{"id":"10","time":870,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/skupimy-na-biodrach/reference-pics/870.jpg"}],"props":"Mata","description":"Krótki, 15-minutowy trening stretchingowy skoncentrowany na aktywnym i dynamicznym rozciąganiu. Główne obszary pracy to przywodziciele, mięśnie pośladkowe oraz zginacze bioder. Idealny do poprawy mobilności i wzmocnienia kluczowych partii mięśniowych.","id":"skupimy-na-biodrach","duration":"17:17","tags":"","title":"Skupimy się na biodrach","thumbnail":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/skupimy-na-biodrach/skupimy-na-biodrach-thumbnail.jpg","headerImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/skupimy-na-biodrach/skupimy-na-biodrach-header.jpg","thumbnailSmall":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/skupimy-na-biodrach/skupimy-na-biodrach-thumbnail-small.jpg","thumbnailSmallHq":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/skupimy-na-biodrach/skupimy-na-biodrach-thumbnail-small@2x.jpg","url":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/skupimy-na-biodrach/skupimy-na-biodrach-video-hq.mp4","urlEng":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/skupimy-na-biodrach/skupimy-na-biodrach-video-eng-hq.mp4","urlHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/skupimy-na-biodrach/hls.m3u8","urlEngHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/skupimy-na-biodrach-eng/hls.m3u8","durationLabel":"short","path":"/videos/monika/skupimy-na-biodrach"},"mobilnosc-sila-bioder":{"highlightPoseName":"Leg circles on the side","descriptionEng":"A workout dedicated to improving hip mobility. Focusing on this area will help you increase your range of motion and feel lightness in everyday activities. A key element on the path to achieving the splits.","titleEng":"Hip Mobility & Strength","subtitle":"","pose_group_times":{},"instructor":"monika","level":1,"propsEng":"Mat","steps":[{"id":"intro","time":0},{"id":"1","time":201,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/mobilnosc-sila-bioder/reference-pics/201.jpg"},{"id":"2","time":417,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/mobilnosc-sila-bioder/reference-pics/417.jpg"},{"id":"3","time":445,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/mobilnosc-sila-bioder/reference-pics/445.jpg"},{"id":"4","time":710,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/mobilnosc-sila-bioder/reference-pics/710.jpg"},{"id":"5","time":751,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/mobilnosc-sila-bioder/reference-pics/751.jpg"}],"props":"Mata","description":"Trening dedykowany poprawie ruchomości bioder. Praca nad tym obszarem pomoże Ci zwiększyć swobodę ruchu i poczuć lekkość w codziennych aktywnościach. Kluczowy element na drodze do szpagatu.","id":"mobilnosc-sila-bioder","duration":"13:43","tags":"","title":"Mobilność i siła bioder","thumbnail":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/mobilnosc-sila-bioder/mobilnosc-sila-bioder-thumbnail.jpg","headerImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/mobilnosc-sila-bioder/mobilnosc-sila-bioder-header.jpg","thumbnailSmall":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/mobilnosc-sila-bioder/mobilnosc-sila-bioder-thumbnail-small.jpg","thumbnailSmallHq":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/mobilnosc-sila-bioder/mobilnosc-sila-bioder-thumbnail-small@2x.jpg","url":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/mobilnosc-sila-bioder/mobilnosc-sila-bioder-video-hq.mp4","urlEng":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/mobilnosc-sila-bioder/mobilnosc-sila-bioder-video-eng-hq.mp4","urlHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/mobilnosc-sila-bioder/hls.m3u8","urlEngHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/mobilnosc-sila-bioder-eng/hls.m3u8","durationLabel":"short","path":"/videos/monika/mobilnosc-sila-bioder"},"joga-silny-core":{"highlightPoseName":"","descriptionEng":"Engage your core in poses like Plank and Boat Pose, enhancing your stability and core strength for a stronger yoga practice and everyday life.","titleEng":"Yoga for Core Strength ","subtitle":"","instructor":"natalia","level":1,"propsEng":"Yoga Mat","steps":[{"id":"intro","time":0},{"id":"Pose 1","time":583,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/joga-silny-core/reference-pics/583.jpg"},{"id":"Pose 2","time":632,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/joga-silny-core/reference-pics/632.jpg"},{"id":"Pose 3","time":850,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/joga-silny-core/reference-pics/850.jpg"},{"id":"Pose 4","time":990,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/joga-silny-core/reference-pics/990.jpg"},{"id":"Pose 5","time":1125,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/joga-silny-core/reference-pics/1125.jpg"},{"id":"Pose 6","time":1252,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/joga-silny-core/reference-pics/1252.jpg"},{"id":"Pose 7","time":1496,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/joga-silny-core/reference-pics/1496.jpg"}],"props":"Mata","description":"Aktywuj swoje centrum ciała w pozycjach takich jak Deska czy Pozycja Łodzi, wzmacniając swoją stabilność i siłę core, co przekłada się na silniejszą praktykę jogi i codzienne życie.","id":"joga-silny-core","duration":"37:45","tags":"","title":"Silny Core - joga","thumbnail":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/joga-silny-core/joga-silny-core-thumbnail.jpg","headerImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/joga-silny-core/joga-silny-core-header.jpg","thumbnailSmall":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/joga-silny-core/joga-silny-core-thumbnail-small.jpg","thumbnailSmallHq":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/joga-silny-core/joga-silny-core-thumbnail-small@2x.jpg","url":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/joga-silny-core/joga-silny-core-video-hq.mp4","urlEng":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/joga-silny-core/joga-silny-core-video-eng-hq.mp4","urlHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/joga-silny-core/hls.m3u8","urlEngHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/joga-silny-core-eng/hls.m3u8","durationLabel":"medium","path":"/videos/natalia/joga-silny-core"},"wtorek-sklony-wzmacnianie-nogi-szpagatowej":{"highlightPoseName":"","descriptionEng":"A 45-minute session focused on strengthening the split leg and working in the bends to improve muscle flexibility and increase range of motion in the hip joints and spine. The bends engage the muscles in the back of the body, including the hamstrings, glutes and spinal erectors, which must be flexible to achieve full range of motion in the split","titleEng":"Tuesday: Bends and strengthening the split leg","subtitle":"","pose_group_times":{},"instructor":"zuzia","level":2,"propsEng":"Mat, yoga blocks","steps":[{"id":"intro","time":0},{"id":"Skłon 1","time":2031,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/zuzia/wtorek-sklony-wzmacnianie-nogi-szpagatowej/reference-pics/2031.jpg"},{"id":"Skłon 2","time":2120,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/zuzia/wtorek-sklony-wzmacnianie-nogi-szpagatowej/reference-pics/2120.jpg"},{"id":"Skłon 3","time":2216,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/zuzia/wtorek-sklony-wzmacnianie-nogi-szpagatowej/reference-pics/2216.jpg"},{"id":"Skłon 4","time":2310,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/zuzia/wtorek-sklony-wzmacnianie-nogi-szpagatowej/reference-pics/2310.jpg"},{"id":"Skłon 5","time":2397,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/zuzia/wtorek-sklony-wzmacnianie-nogi-szpagatowej/reference-pics/2397.jpg"},{"id":"Skłon 6","time":2484,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/zuzia/wtorek-sklony-wzmacnianie-nogi-szpagatowej/reference-pics/2484.jpg"}],"props":"Mata, klocki do jogi","description":"45- minutowa sesja skupiająca się na wzmacnianiu nogi szpagatowej i pracy w skłonach, aby poprawić elastyczność mięśni i zwiększyć zakres ruchu w stawach biodrowych oraz kręgosłupie. Skłony angaują mięśnie tylnej strony ciała, w tym mięśnie dwugłowe uda, pośladki i prostowniki grzebitu, które muszą być elastyczne, aby osiągnąć pełen zakres ruchu w szpagacie","id":"wtorek-sklony-wzmacnianie-nogi-szpagatowej","duration":"45:16","tags":"","title":"Wtorek: Skłony i wzmacnianie nogi szpagatowej","thumbnail":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/zuzia/wtorek-sklony-wzmacnianie-nogi-szpagatowej/wtorek-sklony-wzmacnianie-nogi-szpagatowej-thumbnail.jpg","headerImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/zuzia/wtorek-sklony-wzmacnianie-nogi-szpagatowej/wtorek-sklony-wzmacnianie-nogi-szpagatowej-header.jpg","thumbnailSmall":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/zuzia/wtorek-sklony-wzmacnianie-nogi-szpagatowej/wtorek-sklony-wzmacnianie-nogi-szpagatowej-thumbnail-small.jpg","thumbnailSmallHq":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/zuzia/wtorek-sklony-wzmacnianie-nogi-szpagatowej/wtorek-sklony-wzmacnianie-nogi-szpagatowej-thumbnail-small@2x.jpg","url":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/zuzia/wtorek-sklony-wzmacnianie-nogi-szpagatowej/wtorek-sklony-wzmacnianie-nogi-szpagatowej-video-hq.mp4","urlEng":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/zuzia/wtorek-sklony-wzmacnianie-nogi-szpagatowej/wtorek-sklony-wzmacnianie-nogi-szpagatowej-video-eng-hq.mp4","urlHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/wtorek-sklony-wzmacnianie-nogi-szpagatowej/hls.m3u8","urlEngHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/wtorek-sklony-wzmacnianie-nogi-szpagatowej-eng/hls.m3u8","durationLabel":"long","path":"/videos/zuzia/wtorek-sklony-wzmacnianie-nogi-szpagatowej"},"joga-zmeczone-nogi":{"highlightPoseName":"wyprost-prawej-nogi-sklon","descriptionEng":"A practice that will relax and stretch your legs. The perfect yoga session after a hard day.","titleEng":"Yoga for tired legs","subtitle":"","pose_group_times":{"downward_dog":20,"lunge":179,"laying_leg_rises":94,"warmup":263,"forward_fold":140},"instructor":"Nikola","level":1,"propsEng":"Mat, Blocks, Yoga Belt","steps":[{"id":"intro","time":0},{"id":"Downward facing dog","time":212,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/Nikola/joga-zmeczone-nogi/reference-pics/212.jpg"},{"id":"Low lunge right","time":268,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/Nikola/joga-zmeczone-nogi/reference-pics/268.jpg"},{"id":"Half split right","time":372,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/Nikola/joga-zmeczone-nogi/reference-pics/372.jpg"},{"id":"Low lunge left","time":650,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/Nikola/joga-zmeczone-nogi/reference-pics/650.jpg"},{"id":"Half split left","time":762,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/Nikola/joga-zmeczone-nogi/reference-pics/762.jpg"},{"id":"Right leg pull","time":1250,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/Nikola/joga-zmeczone-nogi/reference-pics/1250.jpg"},{"id":"Left leg pull","time":1384,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/Nikola/joga-zmeczone-nogi/reference-pics/1384.jpg"},{"id":"Happy child pose","time":1507,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/Nikola/joga-zmeczone-nogi/reference-pics/1507.jpg"}],"props":"Mata, Bloczki, Pasek","description":"Praktyka, która rozluźni i rozciągnie Twoje nogi. Idealna sesja jogi po ciężkim dniu.","id":"joga-zmeczone-nogi","duration":"32:00","tags":"","title":"Joga na zmeczone nogi","thumbnail":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/Nikola/joga-zmeczone-nogi/joga-zmeczone-nogi-thumbnail.jpg","headerImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/Nikola/joga-zmeczone-nogi/joga-zmeczone-nogi-header.jpg","thumbnailSmall":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/Nikola/joga-zmeczone-nogi/joga-zmeczone-nogi-thumbnail-small.jpg","thumbnailSmallHq":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/Nikola/joga-zmeczone-nogi/joga-zmeczone-nogi-thumbnail-small@2x.jpg","url":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/Nikola/joga-zmeczone-nogi/joga-zmeczone-nogi-video-hq.mp4","urlEng":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/Nikola/joga-zmeczone-nogi/joga-zmeczone-nogi-video-eng-hq.mp4","urlHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/joga-zmeczone-nogi/hls.m3u8","urlEngHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/joga-zmeczone-nogi-eng/hls.m3u8","durationLabel":"medium","path":"/videos/Nikola/joga-zmeczone-nogi"},"mobilne-otwarte-biodra":{"highlightPoseName":"","descriptionEng":"A gentle mobility and stretching session for the hips, designed to release tension and support healthy range of motion during pregnancy.","titleEng":"Mobile & Open Hips","subtitle":"","pose_group_times":{},"instructor":"monika","level":1,"propsEng":"Mat, yoga blocks","steps":[{"id":"intro","time":0}],"props":"Mata, kostki do jogi","description":"Delikatna sesja rozciągająca i mobilizująca biodra, pomagająca zmniejszyć napięcia i poprawić zakres ruchu w bezpieczny sposób.","id":"mobilne-otwarte-biodra","duration":"27:30","tags":"","title":"Mobilne i otwarte biodra","thumbnail":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/mobilne-otwarte-biodra/mobilne-otwarte-biodra-thumbnail.jpg","headerImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/mobilne-otwarte-biodra/mobilne-otwarte-biodra-header.jpg","thumbnailSmall":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/mobilne-otwarte-biodra/mobilne-otwarte-biodra-thumbnail-small.jpg","thumbnailSmallHq":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/mobilne-otwarte-biodra/mobilne-otwarte-biodra-thumbnail-small@2x.jpg","url":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/mobilne-otwarte-biodra/mobilne-otwarte-biodra-video-hq.mp4","urlEng":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/mobilne-otwarte-biodra/mobilne-otwarte-biodra-video-eng-hq.mp4","urlHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/mobilne-otwarte-biodra/hls.m3u8","urlEngHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/mobilne-otwarte-biodra-eng/hls.m3u8","durationLabel":"medium","path":"/videos/monika/mobilne-otwarte-biodra"},"mobilnosc-przygotowanie-do-rozciagania":{"highlightPoseName":"Leg circles on the side","descriptionEng":"A session focused on fluid movements to improve mobility and prepare the body for more advanced stretching. Perfect for waking up your muscles and gently increasing your range of motion in a controlled manner.","titleEng":"Mobility & Stretching Preparation","subtitle":"","pose_group_times":{},"instructor":"monika","level":1,"propsEng":"Mat","steps":[{"id":"intro","time":0},{"id":"1","time":55,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/mobilnosc-przygotowanie-do-rozciagania/reference-pics/55.jpg"},{"id":"2","time":148,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/mobilnosc-przygotowanie-do-rozciagania/reference-pics/148.jpg"},{"id":"3","time":300,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/mobilnosc-przygotowanie-do-rozciagania/reference-pics/300.jpg"},{"id":"4","time":462,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/mobilnosc-przygotowanie-do-rozciagania/reference-pics/462.jpg"},{"id":"5","time":541,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/mobilnosc-przygotowanie-do-rozciagania/reference-pics/541.jpg"},{"id":"6","time":611,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/mobilnosc-przygotowanie-do-rozciagania/reference-pics/611.jpg"},{"id":"7","time":703,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/mobilnosc-przygotowanie-do-rozciagania/reference-pics/703.jpg"}],"props":"Mata","description":"Sesja skoncentrowana na płynnych ruchach, które pomogą poprawić mobilność i przygotować ciało do bardziej wymagającego rozciągania. Idealna do rozbudzenia mięśni i zwiększenia zakresu ruchu w łagodny, kontrolowany sposób.","id":"mobilnosc-przygotowanie-do-rozciagania","duration":"14:45","tags":"","title":"Mobilność i przygotowanie do rozciągania","thumbnail":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/mobilnosc-przygotowanie-do-rozciagania/mobilnosc-przygotowanie-do-rozciagania-thumbnail.jpg","headerImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/mobilnosc-przygotowanie-do-rozciagania/mobilnosc-przygotowanie-do-rozciagania-header.jpg","thumbnailSmall":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/mobilnosc-przygotowanie-do-rozciagania/mobilnosc-przygotowanie-do-rozciagania-thumbnail-small.jpg","thumbnailSmallHq":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/mobilnosc-przygotowanie-do-rozciagania/mobilnosc-przygotowanie-do-rozciagania-thumbnail-small@2x.jpg","url":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/mobilnosc-przygotowanie-do-rozciagania/mobilnosc-przygotowanie-do-rozciagania-video-hq.mp4","urlEng":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/mobilnosc-przygotowanie-do-rozciagania/mobilnosc-przygotowanie-do-rozciagania-video-eng-hq.mp4","urlHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/mobilnosc-przygotowanie-do-rozciagania/hls.m3u8","urlEngHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/mobilnosc-przygotowanie-do-rozciagania-eng/hls.m3u8","durationLabel":"short","path":"/videos/monika/mobilnosc-przygotowanie-do-rozciagania"},"ulga-dla-plecow-swieca":{"highlightPoseName":"","descriptionEng":"In this session, we focus on the shoulder stand, which relieves the circulatory system, aids detoxification, and strengthens the body. This asana offers numerous therapeutic benefits.","titleEng":"Back Relief - Shoulder Stand","subtitle":"","instructor":"monika","level":2,"propsEng":"","steps":[{"id":"intro","time":0}],"props":"Mata","description":"W tym treningu skupiamy się na pozycji świecy, która odciąża układ krwionośny, wspomaga oczyszczanie organizmu i wzmacnia ciało. To wyjątkowa asana o licznych terapeutycznych właściwościach.","id":"ulga-dla-plecow-swieca","duration":"13:55","tags":"","title":"Ulga dla pleców - Świeca","thumbnail":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/ulga-dla-plecow-swieca/ulga-dla-plecow-swieca-thumbnail.jpg","headerImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/ulga-dla-plecow-swieca/ulga-dla-plecow-swieca-header.jpg","thumbnailSmall":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/ulga-dla-plecow-swieca/ulga-dla-plecow-swieca-thumbnail-small.jpg","thumbnailSmallHq":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/ulga-dla-plecow-swieca/ulga-dla-plecow-swieca-thumbnail-small@2x.jpg","url":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/ulga-dla-plecow-swieca/ulga-dla-plecow-swieca-video-hq.mp4","urlEng":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/ulga-dla-plecow-swieca/ulga-dla-plecow-swieca-video-eng-hq.mp4","urlHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/ulga-dla-plecow-swieca/hls.m3u8","urlEngHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/ulga-dla-plecow-swieca-eng/hls.m3u8","durationLabel":"short","path":"/videos/monika/ulga-dla-plecow-swieca"},"ballet-body-3":{"highlightPoseName":"","descriptionEng":"This workout focuses on improving balance and stability of the core, which is essential for any type of physical activity, especially in dance. Exercises are designed to strengthen core muscles, improve coordination, and increase body awareness. The training includes stretching and relaxing elements.","titleEng":"Find your center","subtitle":"","instructor":"hania","level":3,"urlENG":"ballet-body-3-video-eng-hq.mp4","propsEng":"","steps":[{"id":"intro","time":0}],"props":"Mata, ciężarki","description":"Trening ten koncentruje się na poprawie równowagi i stabilności centralnej części ciała, co jest niezbędne w każdym rodzaju aktywności fizycznej, szczególnie w tańcu. Ćwiczenia są zaprojektowane, by wzmocnić mięśnie core, poprawić koordynację i zwiększyć świadomość ciała. Trening obejmuje elementy rozciągające i relaksujące.","id":"ballet-body-3","duration":"31:41","tags":"","title":"Równowaga w Centrum","thumbnail":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/hania/ballet-body-3/ballet-body-3-thumbnail.jpg","headerImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/hania/ballet-body-3/ballet-body-3-header.jpg","thumbnailSmall":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/hania/ballet-body-3/ballet-body-3-thumbnail-small.jpg","thumbnailSmallHq":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/hania/ballet-body-3/ballet-body-3-thumbnail-small@2x.jpg","url":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/hania/ballet-body-3/ballet-body-3-video-hq.mp4","urlEng":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/hania/ballet-body-3/ballet-body-3-video-eng-hq.mp4","urlHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/ballet-body-3/hls.m3u8","urlEngHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/ballet-body-3-eng/hls.m3u8","durationLabel":"medium","path":"/videos/hania/ballet-body-3"},"medytacja-na-wdziecznosc":{"highlightPoseName":"","descriptionEng":"Practice centered around cultivating gratitude for what we have in life. This can include reflecting on and appreciating various aspects of life, from small daily pleasures to larger achievements and relationships with others","titleEng":"Gratitude Meditation","subtitle":"","instructor":"monika","level":1,"propsEng":"","steps":[{"id":"intro","time":0}],"props":"Mata","description":"Praktyka, która skupia się na kulturowaniu wdzięczności za to, co mamy w życiu. Może to obejmować rozważanie i docenianie różnych aspektów życia, od drobnych codziennych przyjemności po większe osiągnięcia i relacje z innymi ludźmi.","id":"medytacja-na-wdziecznosc","duration":"10:00","tags":"","title":"Medytacja wdzięczności","thumbnail":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/medytacja-na-wdziecznosc/medytacja-na-wdziecznosc-thumbnail.jpg","headerImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/medytacja-na-wdziecznosc/medytacja-na-wdziecznosc-header.jpg","thumbnailSmall":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/medytacja-na-wdziecznosc/medytacja-na-wdziecznosc-thumbnail-small.jpg","thumbnailSmallHq":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/medytacja-na-wdziecznosc/medytacja-na-wdziecznosc-thumbnail-small@2x.jpg","url":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/medytacja-na-wdziecznosc/medytacja-na-wdziecznosc-video-hq.mp4","urlEng":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/medytacja-na-wdziecznosc/medytacja-na-wdziecznosc-video-eng-hq.mp4","urlHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/medytacja-na-wdziecznosc/hls.m3u8","urlEngHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/medytacja-na-wdziecznosc-eng/hls.m3u8","durationLabel":"short","path":"/videos/monika/medytacja-na-wdziecznosc"},"silny-brzuch":{"highlightPoseName":"plank","descriptionEng":"[NO SMART MIRROR FUNCTIONALITY] Strengthening training, thanks to which you will shape and slim your abdominal muscles. Exercises are selected so that they also have a positive effect on the muscles of the back and buttocks.","titleEng":"Strong ABS","subtitle":"","instructor":"monika","level":2,"propsEng":"Mat, Resistant bands","steps":[{"id":"intro","time":0},{"id":"Plank","time":104,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/silny-brzuch/reference-pics/104.jpg"}],"props":"Mata, Taśmy oporowe","description":"[BRAK FUNKCJONALNOŚCI SMART MIRROR]Trening wzmacniający, dzięki któremu ukształtujesz i wysmuklisz mięśnie brzucha. Ćwiczenia dobrane są tak, aby również pozytywnie wpłynęły na mięśnie grzbietu oraz pośladków.","id":"silny-brzuch","duration":"12:28","tags":"","title":"Silny brzuch","thumbnail":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/silny-brzuch/silny-brzuch-thumbnail.jpg","headerImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/silny-brzuch/silny-brzuch-header.jpg","thumbnailSmall":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/silny-brzuch/silny-brzuch-thumbnail-small.jpg","thumbnailSmallHq":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/silny-brzuch/silny-brzuch-thumbnail-small@2x.jpg","url":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/silny-brzuch/silny-brzuch-video-hq.mp4","urlEng":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/silny-brzuch/silny-brzuch-video-eng-hq.mp4","urlHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/silny-brzuch/hls.m3u8","urlEngHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/silny-brzuch-eng/hls.m3u8","durationLabel":"short","path":"/videos/monika/silny-brzuch"},"otwieranie-bioder":{"highlightPoseName":"Four point kneel leg up right","descriptionEng":"A hip opening workout to help you prepare for the twine. In this workout you will work on the flexibility of your leg and hip muscles.","titleEng":"Hips opening","subtitle":"","pose_group_times":{"four_point_kneel":116,"forward_fold_straddle":144,"lunge":27,"laying_leg_rises":56,"frog":602,"warmup":172},"instructor":"monika","level":2,"propsEng":"Mat, Bricks","steps":[{"id":"intro","time":0},{"id":"Four point kneel leg up right","time":186,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/otwieranie-bioder/reference-pics/186.jpg"},{"id":"Four point kneel leg up left","time":262,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/otwieranie-bioder/reference-pics/262.jpg"},{"id":"Harmstring stretch laying down right","time":437,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/otwieranie-bioder/reference-pics/437.jpg"},{"id":"Harmstring stretch laying down left","time":492,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/otwieranie-bioder/reference-pics/492.jpg"},{"id":"Frog pose","time":972,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/otwieranie-bioder/reference-pics/972.jpg"},{"id":"Middle split 1","time":1728,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/otwieranie-bioder/reference-pics/1728.jpg"},{"id":"Middle split 2","time":2185,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/otwieranie-bioder/reference-pics/2185.jpg"}],"props":"Mata, Bloczki","description":"Trening otwierający biodra, pomagający przygotować się do sznurka. W tym treningu popracujesz nad elastycznością mięśni nóg i bioder.","id":"otwieranie-bioder","duration":"38:48","tags":"","title":"Otwieranie bioder","thumbnail":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/otwieranie-bioder/otwieranie-bioder-thumbnail.jpg","headerImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/otwieranie-bioder/otwieranie-bioder-header.jpg","thumbnailSmall":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/otwieranie-bioder/otwieranie-bioder-thumbnail-small.jpg","thumbnailSmallHq":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/otwieranie-bioder/otwieranie-bioder-thumbnail-small@2x.jpg","url":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/otwieranie-bioder/otwieranie-bioder-video-hq.mp4","urlEng":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/monika/otwieranie-bioder/otwieranie-bioder-video-eng-hq.mp4","urlHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/otwieranie-bioder/hls.m3u8","urlEngHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/otwieranie-bioder-eng/hls.m3u8","durationLabel":"medium","path":"/videos/monika/otwieranie-bioder"},"bali-ogolne-rozciaganie":{"highlightPoseName":"Leg circles on the side","descriptionEng":"Streching inspired by Yoga in Bali","titleEng":"General stretching","subtitle":"","pose_group_times":{"pigeon":243,"lunge":30,"laying_leg_rises":218,"warmup":58,"forward_fold":98},"instructor":"karolina","level":1,"propsEng":"Mat, Yoga Blocks","steps":[{"id":"intro","time":0},{"id":"Leg circles on the side","time":166,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/karolina/bali-ogolne-rozciaganie/reference-pics/166.jpg"},{"id":"Leg swing","time":377,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/karolina/bali-ogolne-rozciaganie/reference-pics/377.jpg"},{"id":"Pigeon","time":665,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/karolina/bali-ogolne-rozciaganie/reference-pics/665.jpg"},{"id":"Pigeon with bended knee","time":917,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/karolina/bali-ogolne-rozciaganie/reference-pics/917.jpg"},{"id":"Low lunge","time":1001,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/karolina/bali-ogolne-rozciaganie/reference-pics/1001.jpg"}],"props":"Mata, kostki do jogi","description":"Trening rozciągający zainspirowany jogą na Bali","id":"bali-ogolne-rozciaganie","duration":"18:53","tags":"","title":"Ogólne rozciąganie","thumbnail":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/karolina/bali-ogolne-rozciaganie/bali-ogolne-rozciaganie-thumbnail.jpg","headerImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/karolina/bali-ogolne-rozciaganie/bali-ogolne-rozciaganie-header.jpg","thumbnailSmall":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/karolina/bali-ogolne-rozciaganie/bali-ogolne-rozciaganie-thumbnail-small.jpg","thumbnailSmallHq":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/karolina/bali-ogolne-rozciaganie/bali-ogolne-rozciaganie-thumbnail-small@2x.jpg","url":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/karolina/bali-ogolne-rozciaganie/bali-ogolne-rozciaganie-video-hq.mp4","urlEng":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/karolina/bali-ogolne-rozciaganie/bali-ogolne-rozciaganie-video-eng-hq.mp4","urlHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/bali-ogolne-rozciaganie/hls.m3u8","urlEngHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/bali-ogolne-rozciaganie-eng/hls.m3u8","durationLabel":"short","path":"/videos/karolina/bali-ogolne-rozciaganie"},"medytacja-na-dobry-sen":{"highlightPoseName":"","descriptionEng":"Relax with Natalia in the Good Night Meditation. She'll guide you through a moment of reflection and relaxation, preparing your body and mind for a peaceful night's sleep. Immerse yourself in the breath, allowing yourself to detach from the day's stress and experience harmony before drifting into sleep.","titleEng":"Good Night meditation","subtitle":"","instructor":"natalia","level":1,"propsEng":"","steps":[{"id":"intro","time":0}],"props":"","description":"Odpocznij podczas Medytacji na Dobry Sen z Natalią. Poprowadzi Cię przez chwilę refleksji i relaksu, przygotowując ciało i umysł do spokojnego snu. Zanurz się w oddechu, pozwól sobie na oderwanie od stresu dnia i doświadcz harmonii przed zasypianiem.","id":"medytacja-na-dobry-sen","duration":"10:25","tags":"","title":"Medytacja na dobry sen","thumbnail":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/medytacja-na-dobry-sen/medytacja-na-dobry-sen-thumbnail.jpg","headerImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/medytacja-na-dobry-sen/medytacja-na-dobry-sen-header.jpg","thumbnailSmall":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/medytacja-na-dobry-sen/medytacja-na-dobry-sen-thumbnail-small.jpg","thumbnailSmallHq":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/medytacja-na-dobry-sen/medytacja-na-dobry-sen-thumbnail-small@2x.jpg","url":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/medytacja-na-dobry-sen/medytacja-na-dobry-sen-video-hq.mp4","urlEng":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/medytacja-na-dobry-sen/medytacja-na-dobry-sen-video-eng-hq.mp4","urlHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/medytacja-na-dobry-sen/hls.m3u8","urlEngHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/medytacja-na-dobry-sen-eng/hls.m3u8","durationLabel":"short","path":"/videos/natalia/medytacja-na-dobry-sen"},"joga-silne-nogi":{"highlightPoseName":"","descriptionEng":"Elevate your lower body strength through dynamic poses like Warrior III and Standing Split, cultivating stability and flexibility in your legs and hips.","titleEng":"Yoga for Strong Legs","subtitle":"","instructor":"natalia","level":1,"propsEng":"Yoga Mat","steps":[{"id":"intro","time":0},{"id":"Pose 1","time":460,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/joga-silne-nogi/reference-pics/460.jpg"},{"id":"Pose 2","time":536,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/joga-silne-nogi/reference-pics/536.jpg"},{"id":"Pose 3","time":654,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/joga-silne-nogi/reference-pics/654.jpg"},{"id":"Pose 4","time":762,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/joga-silne-nogi/reference-pics/762.jpg"},{"id":"Pose 5","time":831,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/joga-silne-nogi/reference-pics/831.jpg"},{"id":"Pose 6","time":1011,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/joga-silne-nogi/reference-pics/1011.jpg"},{"id":"Pose 7","time":1144,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/joga-silne-nogi/reference-pics/1144.jpg"},{"id":"Pose 8","time":1235,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/joga-silne-nogi/reference-pics/1235.jpg"},{"id":"Pose 9","time":1348,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/joga-silne-nogi/reference-pics/1348.jpg"},{"id":"Pose 10","time":1541,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/joga-silne-nogi/reference-pics/1541.jpg"},{"id":"Pose 11","time":1830,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/joga-silne-nogi/reference-pics/1830.jpg"},{"id":"Pose 12","time":1923,"referenceImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/joga-silne-nogi/reference-pics/1923.jpg"}],"props":"Mata","description":"Wzmacniaj dolną część ciała poprzez dynamiczne pozycje jak Wojownik III, rozwijając stabilność i elastyczność w nogach i biodrach","id":"joga-silne-nogi","duration":"37:45","tags":"","title":"Silne nogi - joga","thumbnail":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/joga-silne-nogi/joga-silne-nogi-thumbnail.jpg","headerImage":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/joga-silne-nogi/joga-silne-nogi-header.jpg","thumbnailSmall":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/joga-silne-nogi/joga-silne-nogi-thumbnail-small.jpg","thumbnailSmallHq":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/joga-silne-nogi/joga-silne-nogi-thumbnail-small@2x.jpg","url":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/joga-silne-nogi/joga-silne-nogi-video-hq.mp4","urlEng":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/videos/natalia/joga-silne-nogi/joga-silne-nogi-video-eng-hq.mp4","urlHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/joga-silne-nogi/hls.m3u8","urlEngHls":"https://stretchme-app-stack-imagebucket6194e37c-1tk6xzff9kcqw.s3.eu-central-1.amazonaws.com/streaming/output/joga-silne-nogi-eng/hls.m3u8","durationLabel":"medium","path":"/videos/natalia/joga-silne-nogi"}}}