Shadowing Practice: Nervous System Reset | 10 minute yoga practice - Learn English Speaking with Video
Creando lección...
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Hello my sweet friends, welcome to Yoga with Adriene.
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I'm Adriene, this is sweet Benji resting by my side.
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And welcome to your nervous system reset.
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This is a quick one, but we're gonna move slowly, steadily, mindfully.
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Let's begin in a comfortable seat.
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So you don't have to feel calm to benefit from this practice.
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Come as you are.
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Come into a chair or come on down to the ground.
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I'm seated up on a block.
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Find a comfortable position for you today and let's sit up nice and tall here, taking a deep breath in together.
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And exhaling a long breath out together.
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Inhale in together.
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And exhale out together just landing here in this moment in this room.
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So take a second now to open your eyes and just orient yourself to the space, the room that you're in,
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or maybe you're practicing this outdoors.
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Take in your physical space and then we'll bring our awareness back into this shared space,
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this shared attention by bringing the hands gently to the heart space.
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You can stack one palm on top of each other.
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Feel the warmth of your own touch here as you gently allow your heart center, your chest to rise up to meet your hands.
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So rather than your hands resting on your chest, think about your chest lifting up to kiss the hands.
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Lovely.
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Inhale slowly here.
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Exhale slowly here.
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Inhale slowly.
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Exhale nice and easy.
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Now the next time you inhale, we're gonna suck it in through pursed lips, as if you were breathing in through a straw.
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And then you'll exhale slowly, just as we did before, but with the pursed lips, as if you were going out through a straw.
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That's it, you got it.
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Give it a shot.
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Inhaling.
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Exhaling, moving the rhythm pace of your breath.
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Trying to keep the heart center, lifting gently up to the hands, spine nice and tall.
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Beautiful.
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Release that, release the arms.
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Fingertips go down to come up.
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Breathe in.
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Sunshine arms here, reaching the arms up and overhead.
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Fingertips may kiss at the top.
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And then exhale, press the palms down with energy, slowly with the exhale.
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That's it, inhale.
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Gently rising up.
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Feeling that stretch through all four sides of the torso.
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And slow and steady exhale as you gently press the palms down with energy.
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One more time, just like that.
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Inhale, reach up.
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And exhale, slow and steady.
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Bring it down.
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Nice.
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From here, if you're seated on a block or a blanket, let's go ahead and remove that and come onto our backs.
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Yay!
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Take your time getting there.
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And the second you feel your back on the earth, take a second to just imagine the earth rising up to meet your back body,
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just like our heart lifted up to meet our hands.
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Feel, if you want to, you can close your eyes, feel as though the mat is rising up to meet your back body
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and begin to relax the weight of your body on the earth
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and bend one knee and then the other so
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that your feet are firmly planted on the ground now bring your hands to your low belly
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and on your next breath in see if you can send that breath,
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that inhale to your low belly where your hands are.
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You might even feel your hands move on the inhale and fall on the exhale.
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Nice.
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Now bring your hands to your rib cage.
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You might have to bend the elbows a little bit wide.
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Breathing in to the rib cage to where your hands are placed.
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Breathing out.
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And then moving the hands very gently up to the collarbone,
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chest, sending breath now to this area of the body,
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seeing if you can feel the breath moving in your body as you inhale and softening as you exhale.
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Now release your arms gently at your sides and let's close the eyes and try to breathe together into the belly,
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into the rib cage, into the chest, and then exhale.
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Again, just like that, inhaling into the belly,
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the rib cage, the chest. And then exhale.
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One more time, belly, rib cage, chest. And exhale.
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Nice.
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Hug the knees into the chest.
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Rock gently side to side, give your low back a nice massage.
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Then take the arms and we're gonna bend the elbows to cactus arms
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so the backs of the hands are on the earth
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or maybe they don't make it just yet
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and you wanna put some blankets or pillows underneath them or even interlace the fingertips behind the head could be nice here.
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Breathe in.
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As you exhale, slow twist to the right.
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It doesn't need to be a big twist, so you can draw your toes down towards the bottom edge of your mat to protect your low back breathe
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anchor to your core muscles to come back to center
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and then take it to the other side again knees
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and toes can drop down towards the bottom edge of the mat doesn't need to be very intense here breathe Breathe.
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Anchor through your quarter, bring it back to center.
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Windshield wiper, excuse me, the legs side to side.
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And then extend the legs long.
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We'll bring the fingertips to the collarbone here for some gentle tapping.
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So we're just tapping nice and slow and steady along the collarbone.
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We can go in and out, and in and out.
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Slow, steady breath.
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And then resting the hands somewhere on your body.
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Let it all go.
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Just taking a moment to observe, to take stock, Notice how you feel.
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Allowing the awareness of your breath to anchor you.
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Nice.
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Now we'll rock the whole body by moving the toes front to back, rocking on the heels.
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We'll bring the thumbs up to the third eye, palms together in prayer.
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Keep rocking for three, for two.
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Peek at me if you need to figure this one out.
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You got it, and one, release the rocking.
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We'll take a deep breath in, thumbs to third eye, and as we exhale, let's whisper, Namaste.
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Vocabulario y notas de pronunciación para esta lección
Este vídeo tiene 104 frases y 1025 palabras para practicar shadowing. La parte hablada dura 9:11. El hablante mantiene un ritmo constante de unas 112 palabras por minuto, cómodo para el shadowing. Solo el 81 % de las palabras está entre las 3.000 más comunes del inglés, por lo que el vocabulario es exigente.
Vocabulario clave de este vídeo
15 palabras del vídeo que vale la pena aprender, con su pronunciación y significado:
| Palabra | Pronunciación | Significado |
|---|---|---|
| breathe verbo | /bɹiːð/ | respirar |
| gently adverbio | /ˈd͡ʒɛntli/ | mansamente, suavemente |
| cage sustantivo | /keɪd͡ʒ/ | jaula, gayola |
| belly sustantivo | /ˈbɛli/ | barriga, panza |
| palm sustantivo | /pɑm/ | palma, palma de la mano |
| knee sustantivo | /ni/ | rodilla, hinojo |
| bend verbo | /bɛnd/ | cimbrar, cimbrear |
| toe sustantivo | /təʊ/ | dedo del pie, dedo de pie m ortejo |
| anchor sustantivo | /ˈæŋ.kəː/ | ancla, áncora |
| twist verbo | /twɪst/ | torcer, despescuezar |
| lip sustantivo | /lɪp/ | labio, labro |
| blanket sustantivo | /ˈblæŋ.kɪt/ | manta, cobija |
| thumb sustantivo | /ˈθʌm/ | pulgar, pólice |
| straw sustantivo | /stɹɔ/ | paja |
| purse sustantivo | /pɚs/ | bolsa, monedero |
Phrasal verbs que vas a escuchar
| Palabra | Pronunciación | Significado |
|---|---|---|
| come up verbo | salir a relucir | |
| go ahead verbo | /ˌɡoʊ əˈhɛd/ | venga, adelante |
| go out verbo | salir | |
| sit up verbo | sentarse |
Pronunciación a tener en cuenta
El hablante usa 23 contracciones y formas reducidas, como we'll, we're, gonna. Dilas en su forma corta, tal como las oyes.
- Los sonidos de “th”: breathe /bɹiːð/, thumb /ˈθʌm/, underneath /ˌʌndɚˈniθ/, rhythm /ˈɹɪð.əm/, warmth /wɔɹmθ/
- Los sonidos de “sh” y “zh”: sunshine /ˈsʌnʃaɪn/, massage /məˈsɑ(d)ʒ/, windshield /wɪnˈʃiːld/
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 breathe, gently, cage.
Gramática en este vídeo
Las estructuras que más usa el hablante, con las palabras exactas del vídeo:
| Estructura | En el vídeo |
|---|---|
| Posibilidad con “might / may” might/may + verbo — algo posible pero no seguro | may kiss · might even feel · might have |
| Past continuous was/were + -ing — una acción en curso en un momento del pasado | were breathing · were going |
| Obligación: must / have to / need to decir que algo es necesario | have to feel · have to bend · need to be |
| Present continuous am/is/are + -ing — algo que ocurre ahora o en estos días | you're practicing · is rising · we're just tapping |
¿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.