تدريب Shadowing: 30 Min Mandala Yoga Flow | Full Body Intermediate Yoga - تعلم التحدث بالإنجليزية عبر الفيديو
اختر وضع التدريب
كل وضع يفتح غرفة تدريب بملء الشاشة.
260 جمل
إذا كانت الجمل قصيرة أو طويلة جدًا، انقر على Edit لتعديلها.
1
Welcome to this mandala yoga flow.
2
This is a fun and playful style of yoga where we travel in a half circular or a full circular motion.
3
So we'll be traveling around all sides of the mat
4
which means we won't always be facing forward so
5
if you do rely on the video for assistance it's helpful to place it by your side
6
so that you can easily turn to look if you need to.
7
This may be a little bit more challenging for beginner practitioners
8
as some of the transitions may be a little bit confusing
9
if you are new to them so just bear with me take it in your stride and do what you can
10
when you're ready we'll begin in a seated or kneeling position
11
rest your hands on your thighs and then close your eyes
12
and as the eyes close start by taking a deep breath in and out just focusing on your breath
13
and your body for the next few moments
14
inhale lift your shoulders up by your ears exhale roll them back and down inhale lift the shoulders up
15
exhale roll them back and down a few more times like this
16
just releasing any tension that's built up in the upper body
17
and relax your shoulders all together if your eyes are still closed you can open them now
18
inhale reach your arms up interlace your fingers and flip your palms so they turn open to the sky
19
lift the arms a little bit higher take a big breath
20
in as you exhale twist to the right bring the left
21
hand to the right knee wrap the right arm behind your back pausing as you twist
22
release the twist reach the arms up into lace the fingers and flip them skywards inhale
23
exhale twist to the left bring the right hand to the left knee wrap the left arm behind the back
24
pausing as you hold your twist
25
release the twist inhale reach the arms up interlace the fingers flip the palms
26
this time as you exhale bend to the right.
27
You can even swing the hips a little bit to the left if you're in a kneeling position.
28
This can help you feel more grounded.
29
If you're seated cross -legged, the left side may be wanting to lift so try to ground down through that side.
30
Lift the arms back up, realign the hips, inhale, exhale bend to the left.
31
You can sway your hips to the right this time
32
if you're kneeling if you're seated try to ground down through the right side if it's lifting.
33
Inhale to lift back up, relax the arms by your side and come into tabletop.
34
Set your hands and your knees and start to move through a figure of eight
35
traveling forwards towards the wrists back towards the knees and heels
36
and then reverse your figure of eight so that you draw it backwards
37
come back through center stacking the shoulders over the wrists then flip your hands
38
so the tops of the hands are down
39
and the fingers face towards one another press the floor away
40
and hold this here if you'd like a little bit more you could rock from side to side so
41
release the hands turn the fingers to face forwards extend the left leg
42
then stack the left hip over the right
43
and create a kickstand with your right leg reach the left
44
arm up to come to a supported side plank hold for
45
a breath in lift your gaze to look up as you exhale press the floor away
46
and lift up coming into gate pose
47
you can rest the left hand on the left leg reach the right arm up
48
and over turn your gaze to look up inhale
49
then exhale look down at your back leg lower the right
50
hand turn your body to face the back of the mat
51
and reach the left arm up coming into a twisted half
52
split position hold for a deep breath in then exhale sweep
53
the left leg back lower the knee lower the hand come
54
into tabletop extend the right leg stack right hip over left
55
and create a kickstand with the left leg
56
then reach the right arm up to find your modified side plank on the left side
57
hold for a breath in lift the gaze up exhale lifting
58
up into gate resting the right hand on the right leg reaching the left arm up and over big breath in
59
exhale look down at the right leg lower the hand
60
and spin to face the front of your mat reach the
61
right arm up coming into a twisted half split position hold for breath in
62
exhale sweep the right leg back lower the hand lower the knee to find tabletop
63
then tuck in your toes lifting your hips push back to
64
downward dog keep a bend in the knees keep the heels raised.
65
Inhale, ripple forwards to the top of a high plank.
66
Bring the shoulders over the wrists.
67
Bend your knees, then arch your back.
68
Exhale and push back to down dog.
69
Inhale, ripple forwards, top of a high plank.
70
Exhale, moving back.
71
A few more times, going at the pace of your breath.
72
and settle into downward facing dog lift the right leg high open out the hip
73
and bend the knee and start to draw circles with the leg going a few times clockwise and then anti -clockwise
74
then bring the right knee to tap the right elbow go over to tap the left elbow
75
and extend the leg out to the left side
76
and lower the foot reach the left arm up spin open
77
into fallen star inhale as you lift your hips lift your
78
heart exhale lower your hips down to land in a straddle
79
position rest the left hand on the inside of the left leg reach the right arm up
80
and over as you bend to the left and then pause here turning your chest open looking to the sky
81
lower the right hand back down inhale to lift back up into fallen star
82
exhale lower the left hand down then re -bend your right leg and plant it in between the hands
83
spin the back foot open
84
and sink your hips towards your right heel
85
you could either go into a side lunge not quite going all the way down
86
or you could sink further into skandhasana using your fingertips for support
87
or bringing hands into prayer hold for a breath in with
88
the power of your exhale press through the right heel as you extend the leg
89
and bend the left knee coming into skandhasana
90
or a side lunge on the other side turn to face the back of your mat plant your hands
91
and step to plank inhale holding plank pose exhale chaturanga
92
you can always modify by lowering the knees inhale you could take cobra
93
or sphinx if it feels a little bit better for your spine exhale back to down dog
94
inhale to lift the left leg high open out the hip and bend the knee
95
and start to draw circles with the leg going a few times anti -clockwise
96
and clockwise then tap the back of the left
97
elbow with the knee tap the right elbow
98
and extend the leg out to the right side lower the
99
foot reach the right arm up as you've spin open into Fallen star inhale press the floor away
100
exhale sit the hips down to land in straddle bring the
101
right hand to the inside of the right leg reach the left arm up
102
and over as you bend to the right turning your chest open pausing a few breaths here
103
plant the left hand back down inhale to lift back up find fall and star
104
exhale lower the right hand down turn to face forwards bend the left leg
105
and place the foot in between the hands
106
then open out your back foot sink the hips towards the left heel either coming into a side lunge
107
or coming all the way down into skandhasana
108
you can always use your hands for support here hold for
109
a breath in with your exhale press through the left heel
110
as you straighten the leg bend the right knee turn to face the front of your mat plant your hands
111
and step to plank
112
inhale hold your pose exhale chaturanga inhale finding your back bend of choice it could be cobra
113
or upward facing dog this time exhale downward facing dog hold for a full breath in exhale out
114
bend the right knee and open it out to the side like you're in a fire hydrant position
115
look forward and ripple to the top of a high plank
116
keeping the leg in position lower down through chaturanga all the way down to your belly lower the right knee
117
so that it lands in line with the hip inhale to lift into Cobra so you're in a half frog
118
Cobra position roll your shoulders back broaden your chest
119
then roll onto the left side body place the right foot behind you
120
and come up into wild thing lifting the hips lifting the heart
121
exhale pick up the right foot
122
and sweep it forwards planting
123
it in line with the right with the left hand turn
124
out the back foot windmill the arms come up to find warrior two
125
inhale here exhale straight in the right leg reach both
126
arms up inhale exhale lean back reversing your warrior inhale lift
127
the arms back up exhale lower the right hand down to the leg
128
you could also catch the big toe inhale lift the left
129
arm up turn the chest open to find triangle pausing here focusing your gaze on one spot
130
inhale to lift back up
131
and turn the front foot to face the side of your mat
132
so both feet are parallel
133
and we'll reverse the flow turn the back foot to face
134
the short end of the mat lower the left hand down either resting on the leg
135
or reaching for the big toe reach the right arm up turn the chest open for a triangle and pause here
136
inhale to lift up reach your arms up and exhale to lean back reversing your warrior
137
inhale to find warrior to open the arms wide
138
exhale lower the right hand down turn to your left side pick up the left foot
139
and sweep it behind
140
you to come into wild think inhale hold your wild thing
141
exhale lower the left hand down turn to face the hands
142
and lower the left knee by your side to land into
143
your half frog cobra position opening the chest hold for a breath in As you exhale,
144
tuck your back toes, press through your hands, push all the way up into that downward dog fire hydrant position.
145
And then lower the left foot down.
146
Good work.
147
Hold for a deep breath in.
148
Exhale out.
149
Lift the right leg high with an inhale.
150
exhale bring knee to nose go as slow as you can moving with control
151
then plant the foot in between your hands lower the back
152
knee down reach the right arm up to twist open inhale
153
exhale lifting up bring the right hand to catch your back
154
ankle reach the left arm up coming into a twisted back bend inhale here
155
if the balance allows you can lift the gaze up and pause
156
release the hold of the back heel plant your left hand ahead of you lift the right arm up
157
and lift the back leg coming into a revolved half moon focusing your gaze on one spot.
158
Lower the back foot down, lower the right hand on the inside of the right foot to find lizard.
159
If you need more space you could edge the right foot to the right side.
160
Back knee can stay up or you could lower it down.
161
open out your back heel sink your hips towards the right heel to come into either a side lunge
162
or sinking the hips lower down to find skandhasana holding a few more breaths this time
163
shift to the front of the mat finding skandhasana on the left side plant your hands and step to plank inhale here
164
exhale chaturanga Inhale, find your back bend of choice.
165
Exhale, downward facing dog.
166
Lifting the left leg high, inhale.
167
Exhale, bring knee to nose.
168
Go as slow as you can, moving with control.
169
And step the foot in between the hands, lower the back knee down.
170
Reach the left arm up, inhale, twisted low lunge.
171
Next, lift away from your mat,
172
left hand reaches back to catch your back heel and the right arm will lift up coming into a twisted back bend.
173
Pausing here, lifting the gaze if the balance will allow, it can be a wobbly one.
174
release the hold of the back heel plant the right hand in front of you lift the left arm up
175
and lift the back leg finding your revolved half moon focusing your gaze on one spot
176
lower the back foot down lower the left hand on the inside of the left foot
177
edge the left foot to the left side to create more space
178
if you need to find lizard back knee could stay lifted or you could lower it down
179
This time step back to plank.
180
Inhale hold your pose.
181
Exhale chaturanga.
182
Inhale through your back bend of choice.
183
Exhale downward facing dog.
184
hold for a deep breath in exhale out lift the
185
right leg high opening out the hip bending the knee
186
then cross the right ankle over the top of the left knee
187
so it's like you're in a modified pigeon
188
but in downward dog you might want to keep a little bend in the left knee here so that you're
189
You're not pushing into the knee too much.
190
Hold for a breath in.
191
Exhale, look forwards and sweep the right leg forwards to come into Pigeon Pose.
192
Option to stay upright using your fingers for support or you could lower down and rest your head on your arms.
193
Thank you.
194
If you fold it forwards, lift yourself up.
195
Sit over on the right side so
196
that you can sweep your back leg all the way around and cross the back foot over the front knee.
197
Wrap the right arm around your leg.
198
Place the left hand behind you for support and twist to your left.
199
release the twist place both hands on your right side we'll find a brief counter twist with an inhale
200
then get ready to stand up on your feet exhale lift your hips
201
and spin around to face the back of your mat
202
and you'll probably land in a wide forward fold hold for deep breath in here
203
exhale out walk the hands forwards reset your feet to find downward dog
204
lift the left leg high open out the hip bend the knee
205
then cross the left ankle over the top of the right knee coming back into
206
that pigeon downward dog hybrid finding a little bend in the right knee
207
so that you're not pushing into it too much with the left ankle
208
and look forward sweep the left leg forwards coming into pigeon pose either staying upright or folding forwards
209
Lift yourself up if you folded forwards sit over on your left side sweep the back leg around
210
and cross that ankle over the front knee
211
wrap the left arm around the leg and place the right hand behind you and then slowly twist to your right
212
release the twist turn to the left place the hands by your side inhale for a brief counter twist
213
as you exhale get ready to lift up on your feet
214
and keep spinning around to your left turn to face the
215
front of your mat pause in your wide forward fold
216
you may want to take the feet a little bit wider for this next part
217
and start to walk the hands through your legs
218
and bring the crown of the head towards the mat
219
it might come all the way it might not it's okay either way
220
if you can plant your hands comfortably
221
and rest the crown of the head on the mat
222
you may feel ready to shift the weight into your head and lift your legs to come into a headstand
223
go slow as you transfer the weight into head
224
and hands lifting the legs if you are coming into headstand find any variation
225
that works for you it's an opportunity for a little bit of play
226
Slowly lower the feet, inhale to lift the chest halfway.
227
Walk the hands forwards and reset your feet into downward facing dock.
228
and rippling to the top of a high plank from here
229
low your knees bring the big toes to touch open the
230
knees as wide as your mat sit hips back on the heels
231
and walk the hands forwards to come down into child's pose resting the forehead on the mat completely letting go now,
232
finding that sense of letting go of any effort.
233
Walk the hands into your legs, lift yourself up.
234
and come and lie down on your back.
235
As you lie down, hug your knees into your chest.
236
You can either stay in stillness or find a gentle rock side to side to massage the back.
237
There's also the option to take happy baby here.
238
Release your happy baby.
239
Lower the feet down to the mat keep a bend in your legs.
240
Bring the feet together and open the knees wide.
241
Rest your hands on your belly as we settle into Supta Baddha Konasana, our reclining bound angle pose.
242
Starting to deepen the breath now as we begin to wind down our practice.
243
Thank you.
244
and straighten your legs relax your arms by your side to settle into Shavasana
245
Thank you.
246
Thank you.
247
Thank you.
248
Deepen your breath.
249
And as you bring your awareness back to your space, start to move your fingers and toes.
250
hug your knees into your chest and roll onto your side and roll onto your side
251
when you're ready join me back in a seated position
252
just resting the hands on the knees keeping the eyes closed a few moments longer
253
and we'll close this practice with a moment of gratitude and you can decide what that might be for,
254
whether it's for the practice, for your body, there's something else in your life right now.
255
And from that place of gratitude, we will end our practice.
256
Open your eyes when you're ready.
257
Thank you so much for joining me for this practice.
258
I really appreciate your time and your energy.
259
I hope that you enjoyed this mandala flow.
260
Take care and I'll see you for another practice.
تنزيل التطبيق
كل ما تحتاجه للتحدث بطلاقة
تقييم النطق بالذكاء الاصطناعيتقييم كل جملة
تدريب IPAأتقن كل صوت
المفرداتابنِ رصيدك من الكلمات
لعبة المفرداتتعلّم أثناء اللعب
نفس القناة
A22
20 Min Morning Yoga Flow | Every Day Full Body Yoga For All Levels
Daily ConversationWorking Adults
B11
15 Min Daily Yoga Flow | Everyday Full Body Yoga For All Levels
Daily ConversationWorking Adults
B11
When to inhale and exhale during yoga
Daily ConversationUniversity StudentsWorking Adults
A230 Min Energising Morning Yoga Flow | Full Body for Yoga All Levels
Daily ConversationWorking Adults
B230 Min Yoga Flow | Full Body Yoga to Feel Good (Intermediate)
Daily ConversationWorking Adults
B1Mandala Yoga Flow | 30 Min | Day 23 Flow Challenge
Daily ConversationWorking Adults
A25 Min Full Body Warm Up | Feel Good Mobility Routine Before Your Workout
TeensDaily ConversationHigh School Students
FOR YOU
فيديو موصى به
B21
121 جمل
Swedish Massage Therapy vs. Deep Tissue Massage Techniques, Back & Full Body Work Jen Hilman
Daily ConversationWorking Adults
B21
87 جمل
Beginner Body Restoration: Movement Self-Assessment
Daily ConversationWorking Adults
B21
145 جمل
These Exercises Make Your Body MOVE AGAIN After 40
Daily ConversationWorking Adults
B2160 جمل
15 Minute Neck & Shoulder Stretch - Gentle Therapeutic Yoga
Daily ConversationWorking Adults
B21
338 جمل
The *Ultimate* Beginner's Guide to ACTIVATING FEMININE ENERGY
Daily ConversationWorking Adults
B2181 جمل
Animation Basics in 14 Minutes (6 Big ideas for beginners)
Daily ConversationWorking Adults
C11
54 جمل
Practice: Being the Buddha of Murderous Rage
Daily ConversationWorking Adults
B12
432 جمل
30 MIN FULL BODY WORKOUT || At-Home Pilates (No Equipment)
Daily ConversationWorking Adults
B11
166 جمل
10 Min Morning Yoga Flow | Full Body Stretch To Start The Day
Daily ConversationWorking Adults
B21
15 جمل
This Breathing Patter Will Change The Way You Swim 🏊♀️ #swimming #swim
Daily ConversationWorking Adults
المفردات وملاحظات التحدث لهذا الدرس
هذا الدرس في المحادثة مبني على الفيديو “30 Min Mandala Yoga Flow”. أكثر الكلمات تكرارًا في الفيديو: exhale, leg, inhale, knee, lift. يحتوي هذا الفيديو على 260 جملة و3153 كلمة للتدرب على الترديد. مدة الكلام 32:27. يتكلم المتحدث ببطء، بمعدل 97 كلمة في الدقيقة تقريبًا، فيكون لديك وقت لتقليد كل صوت. 81% فقط من الكلمات ضمن أكثر 3,000 كلمة شيوعًا في الإنجليزية، فالمفردات صعبة نسبيًا.
أهم المفردات في هذا الفيديو
15 كلمة من الفيديو تستحق التعلّم، مع النطق والمعنى:
| الكلمة | النطق | المعنى |
|---|---|---|
| knee اسم | /ni/ | رُكْبَة |
| bend فعل | /bɛnd/ | ثَنَى |
| breathe فعل | /bɹiːð/ | تَنَفَّسَ |
| twist فعل | /twɪst/ | لَوَى, بَرَمَ |
| hip اسم | /hɪp/ | وَرِك |
| heel اسم | /hil/ | عَقِب, كَعْب |
| pause اسم | /pɔːz/ | تَوَقُّف, وَقْف |
| sweep فعل | /swiːp/ | مَسَحَ |
| gaze فعل | /ɡeɪz/ | رَنَا |
| finger اسم | /ˈfɪŋɡɚ/ | إِصْبَع, بَنَان |
| sink فعل | /ˈsɪŋk/ | غَطَسَ |
| fold فعل | /ˈfəʊld/ | طَوَى |
| ankle اسم | /ˈæŋ.kəl/ | كَاحِل, كَعْب |
| cobra اسم | /ˈkoʊbɹə/ | كُوبْرَا, بَزَّاقَة |
| flip فعل | /flɪp/ | قَلَبَ |
الأفعال المركبة التي ستسمعها
| الكلمة | المعنى |
|---|---|
| lift up فعل | رَفَعَ |
| pick up فعل | قَطَفَ |
| come back فعل | عَادَ, رَجَعَ |
| lie down فعل | اِسْتَلْقَى, اِضْطَجَعَ |
جمل تستحق التكرار
جمل قصيرة وكاملة من الفيديو يمكنك استخدامها في الحديث اليومي:
- You're not pushing into the knee too much.
- Open your eyes when you're ready.
- Take care and I'll see you for another practice.
نطق يحتاج إلى انتباه
يستخدم المتحدث 23 من الصيغ المختصرة، مثل you're, we'll, I'll. انطقها بصيغتها القصيرة كما تسمعها.
- أصوات “th”: breathe /bɹiːð/, thigh /θaɪ/
- أصوات “sh” و“zh”: transition /tɹænˈzɪʃ.ən/, tension /ˈtɛnʃən/, variation /ˌvɛəɹiˈeɪʃn̩/, massage /məˈsɑ(d)ʒ/, practitioner /pɹækˈtɪʃənəɹ/
أصوات يجدها متحدثو العربية صعبة:
- /p/ — ليس /b/: انطقه مع نفخة هواء: hip /hɪp/, pause /pɔːz/, pose /poʊz/, sweep /swiːp/, spin /spɪn/
- /v/ — ليس /f/: مع اهتزاز الأوتار الصوتية: reverse /ɹɪˈvɝs/, variation /ˌvɛəɹiˈeɪʃn̩/, revolve /ɹɪˈvɑlv/
- تتابع الصوامت — لا تضف حركة بينها: bend /bɛnd/, breathe /bɹiːð/, twist /twɪst/, sweep /swiːp/, spin /spɪn/
كيف تتدرب بهذا الفيديو
- استمع إلى الفيديو كاملًا مرة واحدة دون أن تتكلم، ودوّن الكلمات التي لا تعرفها.
- ردّد جملة جملة بالسرعة العادية، وكرّر كل جملة حتى يتطابق إيقاعك مع المتحدث.
- سجّل صوتك وقارنه بالأصل، مع الانتباه إلى كلمات مثل knee, bend, breathe.
ما هي تقنية التظليل الصوتي؟
التظليل الصوتي (Shadowing) تقنية تعلم لغة مدعومة علمياً، طُورت أصلاً لتدريب المترجمين الفوريين المحترفين. الطريقة بسيطة لكنها قوية: تستمع لصوت إنجليزي أصلي وتكرره فوراً بصوت عالٍ — كظل يتبع المتحدث بتأخير 1-2 ثانية. تُظهر الأبحاث تحسناً كبيراً في دقة النطق والتنغيم والإيقاع وربط الأصوات والاستماع والطلاقة.