Shadowing Practice: 30 MIN DAILY YOGA FLOW || Yoga Flow To Stretch & Feel Good - Learn English Speaking with Video
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Hello everyone and welcome back to practice.
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Today's class is a daily yoga flow to help you move, stretch and connect with your breath.
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So when you're ready, roll out your mat and let's begin.
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Let's start in a seated position in the middle of our mat.
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Sit up nice and tall, rest your hands on your knees and close your eyes.
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Take a moment here to check into your body, check in with your breath,
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noticing air move in and out through your nostrils, just bringing your attention to the present moment.
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Take one deep cleansing breath in and deep breath out.
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Then open your eyes or keep them closed
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and reach your arms up to the sky
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and interlace your fingers inhale lengthen your spine
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then exhale stretch over to the left feeling a beautiful release through the right side of your body
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inhale return through center then exhale take it over to the right
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On your next inhale, return through center.
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Then exhale, release your hands and interlace your fingers behind your back.
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Take a deep breath in, stretch your arms behind you, lift your chest and really broaden through your collarbones.
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Then very carefully bend your elbows and place your hands on top of your right hip.
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Take a deep breath in, then exhale carefully lower your right ear to your right shoulder,
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feeling a nice stretch through the left side of your neck.
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then return through center switch sides place your hands on top
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of your left hip take a deep breath in then exhale lower your left ear to your left shoulder
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carefully return through center inhale stretch your arms behind you one last time open through your heart then exhale release your hands.
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Let's come to our hands and our knees now with your hands underneath your shoulders and your knees underneath your hips.
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Start to take circles in one direction shifting your weight forward over your wrists and then shifting your weight back.
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Two more.
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Inhale as you circle forward.
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Exhale as you circle back.
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And now reverse, taking those circles in the other direction,
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making them as big or as small as feels good for you.
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Two more.
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Last one.
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Beautiful.
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Return through center now, find a neutral spine, then extend your right leg back and lift your leg to hip height.
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Let's find strength in this position first, so really draw your navel in, lower your ribs down to your hips
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and create one long line all the way from your toes to the crown of your head.
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Then on your inhale, bend your knee, open your chest, roll your shoulders back,
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then exhale round your spine and pull your knee to your chest.
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And again, inhale, reach your leg back and up, then exhale round and draw your knee to your nose.
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Two more.
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focus on finding an opening through your chest
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and your heart instead of arching too much in your lower back beautiful extend your right leg back nice
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and straight take a deep breath in then exhale cross your
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leg over to the left side of your mat flexing your toes then shift your weight back
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and look over your left shoulder.
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One more breath in and then exhale return through center.
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Let's take it to the other side.
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So reach your left leg back and then lift it up to hip height.
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Find strength in the position first, so draw your navel up, lengthen your spine.
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Then on your inhale, bend your knee, open through your chest, look forward.
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Exhale round and pull your knee towards your chest.
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Three more.
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Inhale, reach your toes up to the sky, open your heart.
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Then exhale round.
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Two more.
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Last one, deep breath in and deep breath out.
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Now extend your leg back nice and straight, lengthen your spine, take a deep breath in,
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then exhale, cross your foot over to the right
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and flex your toes then shift your weight back and look over your right shoulder.
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Beautiful.
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Return through centre now.
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Make sure that your knees are hip distance apart and then sit back onto your heels.
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Reach your arms forward in front of you, flip your palms out and then cross your hands and interlace your fingers.
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Take a deep breath in, lift your hips, reach your arms up, open your heart.
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Then exhale, lower your hips to your heels, bow down and wrap your arms into your chest.
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Three more.
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Deep breath in, lift up.
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Deep breath out as you wrap your arms in and bow forward.
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Two more. And last one, inhale. And exhale, bow.
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Beautiful.
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Keep your hips on your heels.
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Take a deep breath in.
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Reach your arms up.
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Open your chest.
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Then exhale, carefully release your hands.
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Place your hands forward now, underneath your shoulders.
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Tuck your toes under and press back into your first downward facing dog.
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Keep a soft bend through your knees to start and then begin to pedal your heels,
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alternate bending one knee at a time.
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Then whenever you're ready, after any little wiggles that feel good for you,
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move in to stillness, finding your strong downward facing dog.
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Push the floor away from you with your hands, lengthen your spine and shine your sitting bones up to the sky.
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Then lift your heels and tiptoe your feet one at a time to the top of your mat.
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With your feet hip distance apart, hold on to opposite elbows
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and just hang over your legs keep a soft bend through your knees maybe sway side to side
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and just feel a nice release through the back of your legs
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and through your spine then release your hands
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and vertebra by vertebra roll yourself up to standing inhale reach your arms up to the sky
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and exhale lower your hands down by your heart and then down by your sides.
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With your palms facing forward, close your eyes and take a moment to ground yourself down into the earth.
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During this practice, I encourage you to close your eyes as much as feels comfortable for you, to really draw your attention inwards,
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keeping your practice all about you and your breath.
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Getting ready for one round of Ashtangasana, take a deep breath in,
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then exhale join your hands in prayer in front of your heart.
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Inhale, reach your arms up to the sky, then exhale bow forward over your legs, keeping a soft bend through your knees if you need to.
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Inhale, step your right foot back, lower your knee, open through your chest, then exhale press back to downward facing dog
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On your inhale, rear pull forward to plank.
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Then exhale, lower your knees, then your chest, then your chin.
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Inhale, push yourself forward for cobra.
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Then exhale, press back to downward facing dog.
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Inhale, right foot steps forward, lower your back knee, open through your chest.
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Then exhale, step your left foot forward to the top of your mat.
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Take a deep breath in, roll up to Mountain Pose, reach your arms up, then exhale,
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lower your hands down through your heart, and then down by your sides.
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One more like this on the other side.
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Deep breath in, then exhale, join your hands in prayer.
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Inhale, reach your arms up to the sky, lengthen your spine, and exhale, fold forward.
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Inhale step your left foot back, drop your back knee, open your chest, then exhale downward facing dog.
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Inhale ripple forward to plank, exhale lower your knees, your chest, then your chin.
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Inhale push yourself forward, lift your chest for cobra, then exhale downward facing dog.
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Inhale, left foot steps forward, drop your back knee, open your heart, then exhale, step your right foot forward.
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On your inhale, roll up to standing, reach your arms up to the sky, and exhale, lower your hands to your heart,
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then down by your sides.
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Beautiful.
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Stay here with your eyes closed, getting ready for our main flow of class.
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On your inhale, bend your knees, sit your hips low for chair pose and reach your arms up to the sky by your ears.
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Really draw your navel in, drop your tailbone, squeeze your thighs together and shift your weight back into your heels.
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One more breath in.
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Can you sit a little bit lower?
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One more breath out.
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Then take a deep breath in.
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Then exhale, fold forward.
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Inhale, halfway lift, lengthen your spine.
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Then exhale, step back to plank and either lower your knees or keep your knees lifted for chaturanga.
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Inhale, upward facing dog, thighs off the mat.
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Then exhale, downward facing dog.
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Melt your heels down towards the earth.
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And really press the floor away from you, lengthening through your spine.
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On your next inhale, reach your right leg up to the sky, point your toes.
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Then exhale, shift forward to plank and pull your knee towards your right tricep.
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Inhale, press back, three -legged dog.
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Exhale plank and pull your knee to your left tricep.
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Inhale three -legged dog.
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Then this time exhale pull your knee to your nose and step your foot forward in between your hands.
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Then on your inhale ground down through your feet
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and reach your arms up for crescent pose bend your right knee press your left heel back
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and really reach your fingertips up to the sky lengthening through
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your spine on your next inhale cactus your elbows wide lower your back knee
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then exhale press up returning to crescent lunge three more like
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this deep breath in lower your back knee cactus your arms
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then exhale press up using the strength of your legs two
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more deep breath in open through your heart exhale press up last one inhale
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and exhale beautiful stay in your pose for one last deep
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breath in then exhale open into warrior two reaching your arms
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by your shoulders taking your gaze over your right fingertips really ground down through all four corners of your feet and see
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if you can melt a little bit more into your right
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leg on your next inhale flip your right palm up reverse your warrior
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Then exhale, lower your right forearm to your right thigh
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and reach your left arm by your ear for a side angle stretch.
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Either stay here or if you'd like a deeper stretch, lower your right hand onto the floor on the inside of your foot.
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Wherever you are, try to shine your chest up towards the sky
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and really reach through your left arm finding length through the left side of your body.
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One more breath in and one more breath out.
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Turn your chest to the floor now
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and place your left hand onto the mat with both hands on the inside of your right leg.
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Keeping your back knee lifted, take a deep breath in, then exhale, press back, straighten your legs and flex your right foot.
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Let's flow through this.
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Deep breath in, bend your right knee, open your heart.
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Deep breath out as you press back.
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Two more.
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Moving with your own breath here.
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and last one inhale and exhale press back
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and hold here maybe come up onto your fingertips if
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that feels good for you and see
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if you can find a little bit more length through your spine as you fold forward over your right leg
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one more breath in one more breath out Rebend your front knee now and lower your back knee.
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Place your right hand onto your right knee and gently guide your knee open,
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rolling onto the outside of your foot as you twist through your spine and look up towards the sky.
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Either stay here or reach your right arm back, bend your left knee and gently guide your heel towards your glute.
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Close your eyes if that feels good for you and just focus on your breath.
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On your next breath in, press your foot into your hand, really open through your chest
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and your shoulder a little bit more then exhale release your foot and take your hand back on the mat
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lift your back knee and return to your downward facing dog
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then on your next inhale ripple your spine forward to plank
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and exhale lower all the way down bend your right knee roll on to your left hip
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then inhale lift your hips for a wild thing reaching your
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right arm by your ear really turn your chest up to
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the sky press down through your feet take one deep breath in
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and deep breath out then carefully lower your hips down and then roll yourself back down onto your belly.
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On your inhale press through your hands lift up for upward facing dog and exhale press back downward facing dog.
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Beautiful.
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Look up in between your hands and either tiptoe or hop your feet forward.
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Halfway lift inhale fold as you exhale.
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Bend your knees chair pose deep breath in then exhale come up to standing with your arms down by your sides
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close your eyes and take a moment to feel the effects of the flow on your body and on your mind
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getting ready for our flow on the second side
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On your inhale, bend your knees, chair pose, sit your hips low, then exhale, fold forward.
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Inhale, halfway lift, lengthen your spine, then exhale, step back for your vinyasa.
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Inhale, upward facing dog, shine your heart forward.
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Exhale, downward facing dog.
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on your inhale lift your left leg up to the sky then exhale pull your knee to your left tricep
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inhale press back three -legged dog exhale pull your knee to your right tricep
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inhale press back then exhale pull your knee to your chest
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and then step your left foot forward in between your hands really ground down through your feet
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then inhale reach your arms up for crescent lunge bend into your left knee draw your navel in
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and lengthen through your spine as you melt down into your hips time for
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that strengthening flow on your inhale cactus your elbows wide tap your back knee down
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then exhale reach your arms up
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and press up to crescent lunge inhale open your elbows lower your back knee
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and exhale crescent lunge two more and last one inhale open your chest and And exhale, press up.
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One more deep breath in, then exhale, open into warrior two.
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Bend into your left knee, reach your arms by your sides, and really relax your shoulders down and back.
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On your next breath in, reverse your warrior, reach your left arm back, then exhale, lower your left forearm to your thigh
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and reach your right arm by your ear try to turn
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your chest up to the sky as you lengthen through the right side of your body either stay here
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or lower your left hand down to the floor and really reach that right arm over keep pressing down through your feet
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Engaging your legs.
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One more breath in.
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Then exhale turn your chest to the floor and take both hands on the inside of your left leg.
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On your inhale shine your chest forward.
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Then exhale press back to pyramid pose.
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Three more.
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Deep breath in.
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Bend your left knee, open your heart.
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Deep breath out as you press back.
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Two more. And last one, inhale.
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And exhale, press back and hold in your pyramid pose.
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Keep your left foot flexed, maybe come up onto your fingertips
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and really focus on squaring your hips drawing your left hip back as you push your right hip forward.
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One more breath in, one more breath out.
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Then re -bend your left knee and lower your right knee to the floor.
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Place your left hand onto your knee
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and very carefully guide your knee open as you roll onto
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the outside edge of your foot roll your left shoulder back or open through your heart and
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either stay here or reach your arm back bend your right knee and guide your heel towards your glute
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then on your next inhale push your foot into your hand finding a little bit more opening.
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Then exhale, return your hand to the floor, pick up your back knee and press back to a downward facing dog.
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Beautiful job.
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Let's return to our wild thing vinyasa.
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On your inhale, ripple forward to plank.
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Then exhale, lower down onto your belly.
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Bend your left knee, roll on to your right hip, take a deep breath in,
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lift your hips for wild things and shine your heart up to the sky.
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Take one more deep breath in, can you open your heart a little bit more, then exhale carefully lower your hips to the floor,
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return onto your belly, press through your hands, Take a deep breath in, roll up into cobra or upward facing dog.
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Then exhale, lower your knees and press back to child's pose.
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Then carefully roll your chest up, reach your arms forward, flip your palms out,
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cross your hands and interlace your fingers.
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On your inhale, lift your hips open through your heart.
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Then exhale, wrap your hands to your chest and bow forward.
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Three more.
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Repeating this movement that we did at the start of class.
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Two more.
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Maybe notice how you feel a lot more open this time around.
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Last one.
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Deep breath in and deep breath out.
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Then on your inhale, lift up one last time.
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Then exhale, release your hands
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and place your hands onto your sacrum with your fingertips pointing
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upwards take a deep breath in roll your shoulders back
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then exhale carefully push your hips forward as you lean back
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and open through your heart a little bit more stay here
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or reach your hands back for your heels coming into your
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full camel pose keeping your gaze up to the sky
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or letting your head fall back wherever feels comfortable for you one more deep breath in
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and deep breath out beautiful carefully return your hands onto your lower back
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and in one movement lift your chest up and then sit back onto your heels.
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Rest your hands on your thighs, close your eyes and just take a moment to neutralize your spine
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and feel the effects of that beautiful back bend on your body.
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From here, open your eyes, return your hands onto the floor and press back into your final downward facing dog.
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Maybe noticing the difference of how this down dog feels compared to the first one of class.
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Then look up in between your hands
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and carefully step your feet to the outsides of your mat with your toes turned out.
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Lower your hips, bring your hands to prayer and press your knees open with your elbows as you shine your chest forward.
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Then reach your right arm across to the right and inhale stretch your left arm up to the sky.
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One more deep breath in then exhale switch sides bring your left arm over to the left
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and inhale reach your right arm up to the sky really trying to turn your chest up to the sky
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beautiful carefully return through center with your hands at your heart
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can you find a little bit more lift in this position lengthening your spine one more deep breath in
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and deep breath out.
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Beautiful place your hands behind you lower down onto your glutes and then lift your legs up for boat pose.
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Reach your arms forward roll your shoulders down and back and keep your chest lifted.
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Take a deep breath in then exhale carefully lower all the way down to low boat straightening your legs
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and then lower everything down
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and rest keeping your right leg straight bend your left knee into your chest
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and then guide your knee over to the right as you
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look over your left shoulder feeling a beautiful twist for your spine
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Carefully return through center and switch sides.
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Hug your right knee into your chest.
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Drop your knee to the left and look over your right shoulder.
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Keep both shoulders grounded on the floor as you breathe into this twist.
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Then carefully return through center, hug both knees in and then let's take happy baby.
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Holding on to the outsides of your feet, flex your feet, bend your knees and guide your knees down towards your underarms.
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Keep your lower back in contact with the floor and relax your shoulders down and back.
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Then carefully release your feet,
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hug your knees in and then stretch your legs out for your final resting pose, Shavasana.
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Separate your legs, open your arms and take up as much space as you need on your mat.
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Close your eyes and let every muscle in your body completely relax.
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There is nowhere to be, nothing to do.
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Simply be here and relax in Shavasana.
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I'm going to go ahead and put it in the middle of the room.
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Carefully start to bring movement into your body by wiggling your fingers and your toes.
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Then join your legs together, reach your arms back, feeling a beautiful stretch through your whole entire body.
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Then carefully roll onto one side, and keeping your eyes closed,
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guide yourself up to a seated position with your legs crossed.
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Rest your hands on your knees,
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sit up tall and just take a moment here to feel the effects of your practice on your body,
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on your mind and on your consciousness.
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and then carefully blink your eyes open
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and on your inhale reach your arms up to the sky and exhale lower your hands down to your heart.
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Thank you so much I hope you've enjoyed today's daily yoga flow.
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If you would like to see more classes like this don't forget to like this video leave me a comment,
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share this video with a friend or family member and subscribe to my channel.
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Thank you so much again and I hope you have the most beautiful day.
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Vocabulario y notas de pronunciación para esta lección
Esta lección de conversación se basa en el vídeo “30 MIN DAILY YOGA FLOW |”. Las palabras que más se repiten: exhale, knee, breath, inhale, deep. Este vídeo tiene 303 frases y 3668 palabras para practicar shadowing. La parte hablada dura 33:14. El hablante mantiene un ritmo constante de unas 110 palabras por minuto, cómodo para el shadowing. El 82 % de las palabras está entre las 3.000 más comunes del inglés; conviene repasar el resto antes de empezar.
Vocabulario clave de este vídeo
15 palabras del vídeo que vale la pena aprender, con su pronunciación y significado:
| Palabra | Pronunciación | Significado |
|---|---|---|
| knee sustantivo | /ni/ | rodilla, hinojo |
| breathe verbo | /bɹiːð/ | respirar |
| bend verbo | /bɛnd/ | cimbrar, cimbrear |
| carefully adverbio | /ˈkɛɹf(ə)li/ | cuidadosamente |
| spine sustantivo | /spaɪn/ | columna vertebral, espinazo |
| hip sustantivo | /hɪp/ | cadera, anca |
| pose verbo | /poʊz/ | plantear |
| heel sustantivo | /hil/ | talón, calcaño |
| downward adverbio | /ˈdaʊnwɚd/ | hacia abajo |
| stretch verbo | /stɹɛt͡ʃ/ | estirar |
| toe sustantivo | /təʊ/ | dedo del pie, dedo de pie m ortejo |
| shine verbo | /ʃaɪn/ | brillar, lucir |
| elbow sustantivo | /ˈɛlboʊ̯/ | codo |
| finger sustantivo | /ˈfɪŋɡɚ/ | dedo, alambres |
| fold verbo | /ˈfəʊld/ | plegar, doblar |
Phrasal verbs que vas a escuchar
| Palabra | Pronunciación | Significado |
|---|---|---|
| look over verbo | revisar | |
| hands down adverbio | fácilmente | |
| sit up verbo | sentarse | |
| fall back verbo | retirar, retroceder | |
| go ahead verbo | /ˌɡoʊ əˈhɛd/ | venga, adelante |
| look up verbo | /ˌlʊk ˈʌp/ | mejorar |
| pick up verbo | coger, asir | |
| roll out verbo | desplegar, distribuir |
Frases que vale la pena repetir
Frases cortas y completas del vídeo que puedes reutilizar en la conversación diaria:
- Let's take it to the other side.
- Can you sit a little bit lower?
- Let's return to our wild thing vinyasa.
Pronunciación a tener en cuenta
El hablante usa 6 contracciones y formas reducidas, como you're, don't, I'm. Dilas en su forma corta, tal como las oyes.
- Los sonidos de “th”: breathe /bɹiːð/, thigh /θaɪ/, underneath /ˌʌndɚˈniθ/, strengthen /ˈstɹɛŋ(k)θən/, lengthen /ˈlɛŋθən/
- Los sonidos de “sh” y “zh”: shine /ʃaɪn/, consciousness /ˈkɑnʃəsnəs/
Sonidos difíciles para hispanohablantes:
- s + consonante al inicio — sin añadir una “e” delante: spine /spaɪn/, stretch /stɹɛt͡ʃ/, strengthen /ˈstɹɛŋ(k)θən/, squeeze /skwiːz/, sway /ˈsweɪ̯/
- /v/ — no es /b/: los dientes tocan el labio inferior: reverse /ɹɪˈvɝs/, wherever /(h)wɛɹˈɛvɚ/, navel /ˈneɪvəl/, vertebra /ˈvɝ.təb.ɹə/, vinyasa /vɪnˈjɑːsə/
- /z/ — sonora, no /s/: pose /poʊz/, gaze /ɡeɪz/, squeeze /skwiːz/, upwards /ˈʌpwɚdz/, cleanse /klɛnz/
Cómo practicar con este vídeo
- Escucha el vídeo entero una vez sin hablar y anota las palabras que no conoces.
- Haz shadowing frase por frase a velocidad normal, repitiendo cada una hasta que tu ritmo coincida con el del hablante.
- Grábate y compara con el original, prestando atención a palabras como knee, breathe, bend.
¿Qué es la Técnica de Shadowing?
Shadowing es una técnica de aprendizaje de idiomas respaldada por la ciencia, desarrollada originalmente para la formación de intérpretes profesionales y popularizada por el políglota Dr. Alexander Arguelles. El método es simple pero poderoso: escuchas audio en inglés nativo y lo repites en voz alta de inmediato, como una sombra que sigue al hablante con solo 1-2 segundos de retraso. A diferencia de la escucha pasiva o los ejercicios de gramática, el shadowing obliga a tu cerebro y músculos de la boca a procesar y reproducir simultáneamente patrones de habla reales. Las investigaciones muestran que mejora significativamente la precisión de la pronunciación, la entonación, el ritmo, el habla conectada, la comprensión auditiva y la fluidez al hablar, convirtiéndola en una de las metodologías más efectivas para la preparación del IELTS Speaking y la comunicación en inglés en el mundo real.