Shadowing-Übung: Brain + Body Balance | 22-minute Yoga Practice - Englisch Sprechen Lernen mit Video
Lektion wird erstellt...
1
- Hello everyone and welcome to Yoga With Adriene.
2
I am Adriene, and today, we have a glorious quick balance for the brain and the body.
3
So hop into something comfy and let's get started.
4
(upbeat music) Alright, let's begin in a nice comfortable seat.
5
Come on down to the ground.
6
And as you arrive here, just take a second to relax the shoulders, maybe softly move the head and the neck around.
7
Allow your hands to rest on the knees or the tops of the thighs.
8
And as you're ready, gently take a deep breath in.
9
And we're gonna exhale out through the mouth here.
10
Again, inhale in through the nose, deep breath.
11
And just exhaling out through the mouth to land here.
12
And once more as if we just kind of took a snow globe and we roll out the mat, and we press play, and now we take a deep breath in, and as we exhale, the snowflakes are landing slowly here in this moment.
13
You can close your eyes.
14
And slowly invite your spine to lengthen, whatever that means for you.
15
It could be physically making an adjustment to sit up a little taller, perhaps lifting the chest, getting long in the neck, letting the shoulders drop down, or it can be a little more creative, using your mind's eye or imagination, even, to see the spine.
16
This column, or as we call it in yoga, this dunda, the stick or the staff that holds us up.
17
You can just kind of imagine it and see it.
18
Bringing awareness to this line of the body, the midline.
19
Then bring your awareness back to your breath here as you turn just the right hand up, so the left hand's gonna stay down.
20
So you have one palm up and one palm face down here as you continue to lengthen up through the spine.
21
Then just noticing your breath here.
22
And if you're paying attention, you may start to realize or observe that just by bringing your awareness, your attention to something, you invite opportunity for it to transform or shift, so just by bringing your awareness to your breath, it may start to change.
23
You may start to breathe a little deeper.
24
More conscious breath.
25
So if that happens, just allow it to happen, but you don't have to force it.
26
Slowly turn the right palm down and turn the left palm up.
27
And just noticing the breath here, keeping the spine lengthened.
28
And you may notice that certain muscles have to kind of turn on to help with this posture.
29
And now, turn your right palm face up, so now both palms are open, ready to receive the gifts of this practice designed for the brain and the body to ultimately cultivate balance.
30
And as I always say and I genuinely believe, a little goes a long way.
31
So let's get movin'. Bring the palms together.
32
Take a deep breath in.
33
You can bat the eyelashes open.
34
As you exhale, we're gonna come forward onto all fours, nice and slow.
35
As you inhale, drop the belly, open the chest.
36
(Benji groaning) Whoa, Benji.
37
As you exhale, round through the spine, chin to chest, navel draws up.
38
Inhale, drop the belly, open your heart.
39
And exhale, round through, starting with the tailbone, perhaps, and moving your way, all the way up the spine 'til the crown of the head is the last to release.
40
And maybe you slow this down.
41
Thinking of the spine today perhaps as an energetic highway.
42
So how can you maybe stay open to letting your practice be an exploration of the spine.
43
Really thinking about the spine as we move through these postures today.
44
Giving that little extra food for thought, little extra love.
45
Excellent. Then we'll bring the head back in line with the heart, in line with the tail, and you're looking for one straight line from the crown to the tail here, so if the head is dropping down, go ahead and lift it up, send your gaze straight down.
46
We're just gonna take the right toes, curl them under, and then lift the right heel up.
47
Good. Left fingertips reach forward, left thumb faces up.
48
Inhale in. Exhale, you're gonna bend the left knee, excuse me, bend the left elbow, excuse me, and right knee out to the side.
49
Then inhale, extend.
50
Turning on the core here, and then exhale, bend again.
51
Inhale to extend, peek at me if you need to.
52
Exhale, bend the left elbow, bend the right knee.
53
Out to the left and right.
54
Here we go. Let's do it twice more.
55
Even if you only catch one here, it's a good check in balancing the left and the right side of the body.
56
Beautiful. Now inhale, extend.
57
And exhale, drop it, release it, let it go.
58
Alright, curl the left toes under, send the left leg out long, feel that stretch in the foot and the calf, the achilles.
59
Good, then send the left heel up, right fingertips forward, right thumb up towards the sky.
60
Inhale in, nice and slow, navel draws up so the abdominals are turned on.
61
As you exhale, bend the right elbow to the right, left knee to the left.
62
Good. Inhale, extend.
63
Press into your right foot for stability.
64
Exhale, bend.
65
Inhale, extend.
66
Exhale, bend.
67
Inhale, extend.
68
Exhale, bend.
69
And notice what muscles have to turn on to kind of support the bones here.
70
Let's do one more on this side. Here we go.
71
Inhale to extend, exhale to let it go.
72
Beautiful work.
73
You can rotate the wrists here, one and then the other.
74
Then we'll plant the palms, spread the fingertips super wide like starfish as you curl the toes under.
75
Here we go.
76
Big breath in, exhale lifts you up, Downward Facing Dog.
77
Bend your knees a bit here, claw through the fingertips, maybe tic-tock the hips a little left to right, feel that lengthening in the side waist.
78
And then drop the heels, it's okay if they don't touch the ground, turn the toes inward just a bit and notice how that goes all the way up to the hips here, right?
79
So it's all connected, one moving part.
80
Good. Then we're gonna draw the navel up.
81
Start to shift forward just a bit, just a bit as you slowly shift all the way forward, moving through the spine into a Plank Pose.
82
Good. Now send the hips up high and back, Downward Facing Dog.
83
And again, moving through the spine here, shifting forward, nice and slow, Plank Pose.
84
And pressing back, Downward Facing Dog, and once more, navel draws up, up, up.
85
Slowly shifting to Plank.
86
And then up to Downward Facing Dog.
87
Good, take a deep breath in.
88
And exhale out through the mouth.
89
Beautiful. Step the right foot up, just the right foot, lower the left knee down.
90
Take a deep breath in here as you open the chest, look forward.
91
Good, then plant the palms, exhale, step it all the way back, Downward Facing Dog.
92
Good. inhale, look forward.
93
Step the left foot up, just the left foot, as you lower the right knee down.
94
Good. Inhale, open your chest, look forward.
95
And exhale, plant the palms, step it back, Downward Facing Dog.
96
Good, inhale in deeply here.
97
And exhale to sigh it out.
98
Shake the head a little yes, a little no.
99
And then a little like maybe so. Okay. (chuckles) Here we go.
100
Stepping one foot, then the other, all the way up to the front of your mat.
101
You can take multiple steps.
102
Feet are gonna be hip width apart.
103
Great. Allow the head to relax here.
104
You can clasp the elbows here if it feels good and rock gently side to side.
105
Send your awareness to your feet, really grounding firmly, and just pause here to listen to the sweet sound of your breath.
106
Bend your knees.
107
And when you're ready, release the arms and slowly begin to roll it up with the knees bent generously, so strong, supportive legs here.
108
Then we'll rise up here to Mountain Pose, make it a majestic one.
109
Why not? Life is short.
110
Once again, imagine your spine here.
111
Make any little adjustments that feel good here so you can fully embody this pose.
112
And then interlace the fingertips behind the back, bend your knees slightly, open up through the chest.
113
Inhale in. Exhale, keep this forward motion going, heart comes forward and all the way down into the fold.
114
Take a deep breath in and a long breath out.
115
And again, a deep breath in, and as you exhale, we'll release the fingertips to the ground.
116
Right foot steps back.
117
Pardon me, Benji.
118
And right knee lowers once again.
119
This time, press into the top edge of your right foot as you sweep the fingertips up and over.
120
Again, think about the spine here as you squeeze the inner thighs to the midline.
121
Don't let that left knee come out, but squeeze in.
122
Good. And then we're gonna inhale in, lift the chest, lift the chin.
123
Good, and exhale, come all the way back down.
124
Pull the left hip crease back and flex your left toes towards your face.
125
Now roll through your left foot, come back to that low lunge.
126
We're gonna lift the right knee up, bring the left fingertips over to the right fingertips, and now listen carefully, you're gonna bend your right knee, you're gonna take your center back in space, we're gonna pivot on the feet, use your fingertips along the right edge of your mat to turn all the way to face the back edge of your mat, and then lower your left knee and you're back in that low lunge.
127
Deep breath in.
128
Sweep the fingertips all the way up and overhead.
129
Good, lift your chest up, lift your chin up.
130
Breathe, breathe, breathe.
131
Squeeze the inner thighs together and then exhale, let it go. Awesome.
132
Pull the right hip crease back.
133
If this is weird, that's all good.
134
We're changing it up for the brain.
135
Flex your right toes towards your face.
136
This is nice too 'cause I get to pet Benji once or twice, or three times, or four times, or five times.
137
Okay, here we go.
138
Rolling through the right foot, we're gonna go back the way we came.
139
Lift the left knee, bend the knees, we're definitely opening up the hips here, so breathe deep as you make your way all the way back to the front edge of your mat, back knee stays lifted, we plant those palms, fingertips spread as we step the left toes back.
140
Strong Plank here.
141
Inhale in. Puff up through your upper back body, feel your abdominals turn on, reach the heels back, way back, and the crown of the head reaches forward.
142
Good, inhale in, shift forward just a bit.
143
As you exhale, slowly lower all the way down to the belly.
144
Now we're gonna find a little undulation here (clicks tongue) in the spine.
145
So inhale, lift it up.
146
Exhale, lower it down.
147
Now just play here on your own.
148
Every body will be different.
149
Find a little aesthetic here as you explore.
150
If the spine feels stiff like one piece, just keep it small.
151
Catch a wave, press into the pubic bone for stability, press into the tops of the feet, and definitely ride the wave of your breath.
152
So inhale to lift, elbows squeeze in to support.
153
And exhale to cascade down.
154
Do one more. Come on, here we go.
155
Nice and exhale to release, curl the toes under, press up to Plank.
156
Quietly whisper to yourself "I am strong" 'cause you are, we are, hips up high and back, Downward Facing Dog.
157
Inhale in deeply.
158
And exhale completely.
159
On your next breath in, step your right foot all the way up, lower the left knee to the ground, press into the top of your back foot as you inhale, sweep the arms up and overhead.
160
Lift the chest up, chin up.
161
Deep breath in.
162
Good. Exhale, rain it down.
163
Straighten that front leg, right hip crease pull back, right toes towards the face.
164
Good, then rolling through the right foot, lift your back knee up.
165
We're gonna take it to the left edge now, so opening up through the hips as the fingertips trace the left edge of your mat.
166
We turn all the way to the back, lower the right knee.
167
Good, and when you're ready, inhale, sweep the arms up overhead, Crescent Lunge here, lifting chest up, chin up, shoulders down.
168
Good, then slowly releasing, fingertips back down to the mat.
169
Pull the left hip crease back, breathe deep here. Big stretch, big breath.
170
And then rolling through the left foot.
171
We'll lift the right knee.
172
We're gonna walk it all the way now just to center, so you're gonna dial your toes in, hands are on the left edge of your mat here, and we're now in a standing wide-legged Forward Fold.
173
Again, bring those toes in just a bit.
174
Hands are on the earth, or fingertips on the earth, or if you like, you can bring a prop of some sort to lift the earth up to you if that's helpful.
175
We're breathing deep here.
176
Some action points.
177
You can draw energy up from the arches of the feet to support you here.
178
We can draw the navel up to meet the spine.
179
Instead of just dumping through the front body, really hug everything up to meet your spine.
180
Maybe you work to bring the palms to the earth, or maybe work to bring the forearms someday.
181
Inhale in wherever you are.
182
And exhale, let's make our way back to the top of the mat.
183
So we're gonna turn to the lunge, step the right foot back, Plank Pose.
184
Inhale in, exhale to lower.
185
Just one big wave here.
186
Inhale, lift up, Cobra.
187
Then exhale to bring it all the way back down.
188
Curl the toes under.
189
Inhale, press up to Plank.
190
Exhale, Downward Facing Dog.
191
Inhale in again.
192
And exhale to release.
193
Great. We're gonna walk the hands and feet to the center of the mat now.
194
And then from here, nice hip width apart in the feet, nice wide stance.
195
We're gonna bring the hands to the waistline, bend your knees and slowly rise up.
196
Beautiful. Take a second here in this kind of superhero posture.
197
Just feel your own energy, your own vibration.
198
Your vibration is your currency, so it's so important to take this time to check in and to cultivate your own presence, really, and in a really true and honest way.
199
So on that note, I can think of no better ending to this practice than to really awaken to our true nature by practicing a little somatic movement that I like to call Knocking On Heaven's Doors.
200
So you wanna make sure the feet are at least hip width apart. If you've never done this before and you're like looking at me, (chuckles) I get it, I get it.
201
Soft bend in the knees.
202
Keep the note of paying attention to the spine here, just using your imagination, but also your awareness of the physicality, where it's all coming from, and you're gonna start to, as I've been doing, rock a little left to right and allow the dead weight of your arms to sway.
203
Your eyes kind of trace the center line, the navel and the eyes and neck all moving together.
204
And then you can start to really pick up the pace.
205
If you're feeling silly or sassy, maybe you give your own booty a little smack.
206
Why not? Again, we're not locked in the knees here.
207
Alright, so I'm gonna pipe down for a bit and allow you to really tune in to the sound of your breath here.
208
When the brain, the mind wants to kind of give up, see what happens if you stay, stay awhile.
209
Stay with it.
210
And stay with it for five, four, three, breathe, two, and on the one, just slow it down nice and easy.
211
Bring the feet underneath the hips and stand here in Mountain Pose.
212
Just notice how you feel, close your eyes or soften your gaze.
213
And just take a second here to scan your body.
214
Notice how you feel.
215
Using this practice to really embody in truths and philosophy that feel right for you, right?
216
You know, the philosophy of yoga is so beautiful, but it's so lovely to show up on the mat because you can kind of see what reveals itself as valuable or beneficial for you that day.
217
Draw the hands together.
218
We're gonna take three breaths to close.
219
If you're wanting a little more after this, I suggest alternate nostril breathing.
220
And if you're interested in practicing that with me, there is a video practice for that.
221
Walk your feet underneath you.
222
See if you can not look at the ground while you bring your feet together.
223
The ground is there.
224
And here we go.
225
Inhaling in deeply.
226
And exhaling out the nose or the mouth, your choice.
227
And again, deep breath in.
228
And long breath out.
229
This final one, let it just be a really loving, just vibrant, just feel good breath.
230
Inhale in deeply.
231
And exhale, let it go.
232
Thank you so much for joining me, and Benji, for this practice today.
233
I look forward to seeing you again soon.
234
Take good care.
235
Namaste. (upbeat music)
📺 Gleicher Kanal
B1Yoga For Tight Hamstrings & Lower Back | Yoga With Adriene
American AccentDaily ConversationUniversity StudentsWorking Adults
B11
Nervous System Reset | 10 minute yoga practice
American AccentDaily ConversationUniversity StudentsWorking Adults
B13
Yoga For Neck, Shoulders, Upper Back | 10-Minute Yoga Quickie
American AccentDaily ConversationUniversity StudentsWorking Adults
B12
Short Wake Up Flow - 15 Minute Morning Yoga
American AccentDaily ConversationUniversity StudentsWorking Adults
B12
Mountain Flow - Hands Free Yoga Practice
American AccentDaily ConversationUniversity StudentsWorking Adults
✨ Empfohlenes Video
B280
17 Sätze
How exercise benefits your body
Daily ConversationUniversity StudentsWorking Adults
B14
52 Sätze
How to Meditate 🙏🏼
American AccentBusiness EnglishDaily ConversationUniversity Students
B13
93 Sätze
Muscle Memory: Repeat-After-Me + SHADOWING for English Speaking Fluency
American AccentDaily ConversationHigh School StudentsUniversity Students
B11
166 Sätze
10 Min Morning Yoga Flow | Full Body Stretch To Start The Day
Daily ConversationUniversity StudentsWorking Adults
B11
15 Sätze
This Breathing Patter Will Change The Way You Swim 🏊♀️ #swimming #swim
Daily ConversationUniversity StudentsWorking Adults
B112
36 Sätze
Inside your Body when You Drink Coffee
Daily ConversationUniversity StudentsWorking Adults
B18 Sätze
Coming back to our body and taking care of our mind with mindful walking 👌🤎🙏 #zen #buddhistmonk
Daily ConversationUniversity StudentsWorking Adults
B11
87 Sätze
Beginner Body Restoration: Movement Self-Assessment
Business EnglishUniversity StudentsWorking Adults
B12
53 Sätze
Wake Up to Your Beautiful Life ☀️ 7 Min Morning Intention & Gratitude
American AccentBusiness EnglishDaily ConversationUniversity Students
B124 Sätze
21 August 2026
Business EnglishDaily ConversationUniversity Students
Warum diese Video fürs Sprechen üben?
Dieses Yoga-Video ist ideal für shadow speech oder Englisch Shadowing, weil es eine natürliche, conversational Sprache mit klarer Intonation bietet. Die langsame, klare Aussprache Adrienes ermöglicht es, sich an Rhythmus und Betonung zu gewöhnen – perfekt für Englisch lernen mit YouTube. Zusätzlich kombiniert die Praxis Körper und Geist, was die Konzentration steigert und das Lernen effektiver macht. Durchs Nachsprechen trainierst du nicht nur deinen Mundmuskel, sondern auch das Zuhören und die Reaktion auf gesprochene Sprache.
Grammatik & Ausdrücke im Kontext
- "Allow your hands to rest...": Die Struktur "allow + Objekt + to + Verb" wird oft verwendet, um Empfehlungen zu geben. Übe es, um klar und höflich Anweisungen zu formulieren.
- "as if we just kind of took a snow globe...": "as if" + Vergangenheitsform drückt eine hypothetische Situation aus. Diese Figurative Sprache macht die Sprache lebendiger – nutze sie, um Bilder zu malen.
- "you may start to realize or observe that...": "may" + "start to" + Verb drückt eine mögliche Entwicklung aus. Diese weiche Formulierung ist in Gesprächen üblich, um nicht zu direkt zu klingen.
Häufige Aussprache-Fallen
Beachte Wörter wie "lengthen" (langsam aussprechen: "len-then", nicht "len-teen") oder "spine" (mit kurzem "i", wie in "spin"). Auch die Betonung in "opportunity" (op-POR-tu-ni-ty) ist oft schwierig – höre dir die Video mehrmals an, um sie zu meistern. Bei Phrasen wie "a little goes a long way" achte auf den schwachen Ton in "a" und "goes", um den natürlichen Fluss zu erhalten. Mit shadow speak-Übungen kannst du diese Fallen überwinden und deinen Akzent verfeinern.
Grammatik in diesem Video
Die Strukturen, die der Sprecher am häufigsten verwendet, mit den genauen Worten aus dem Video:
| Struktur | Im Video |
|---|---|
| Möglichkeit mit „might / may“ might/may + Verb – etwas ist möglich, aber nicht sicher | may start · may notice |
| Zukunft mit „going to“ be going to + Verb – ein Plan oder etwas, das sich abzeichnet | gonna exhale · gonna stay · gonna come |
| Present Continuous am/is/are + -ing – etwas, das gerade jetzt oder zurzeit passiert | are landing · you're paying · you're looking |
| Zukunft mit „will“ will + Verb – eine Entscheidung, ein Versprechen oder eine Vorhersage | we'll plant · we'll rise · we'll release |
Was ist die Shadowing-Technik?
Shadowing ist eine wissenschaftlich fundierte Sprachlerntechnik, die ursprünglich für die professionelle Dolmetscherausbildung entwickelt und durch den Polyglotten Dr. Alexander Arguelles populär gemacht wurde. Die Methode ist einfach aber wirkungsvoll: Du hörst englisches Audio von Muttersprachlern und wiederholst es sofort laut — wie ein Schatten, der dem Sprecher mit nur 1–2 Sekunden Verzögerung folgt. Anders als passives Hören oder Grammatikübungen zwingt Shadowing dein Gehirn und deine Mundmuskulatur, gleichzeitig echte Sprachmuster zu verarbeiten und zu reproduzieren. Studien zeigen, dass es Aussprachegenauigkeit, Intonation, Rhythmus, verbundene Sprache, Hörverständnis und Sprechflüssigkeit signifikant verbessert — was es zu einer der effektivsten Methoden für die IELTS Speaking-Vorbereitung und reale englische Kommunikation macht.