Pratique du Shadowing: Mandala Yoga Flow | 30 Min | Day 23 Flow Challenge - Apprendre l'anglais à l'oral avec la vidéo
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260 phrases
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Welcome to day 23 of the 30 day flow challenge.
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Today's practice is a mandala flow to help you explore the possibilities within your practice.
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You won't need any props, just yourself and your mat.
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When you're ready let's begin.
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we'll begin in a seated position resting hands on knees and close your eyes
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and start by taking a deep breath in through your nose and a big sigh out through your mouth
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and find a deep breath here
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just focusing on your inhale and exhale to tune in with your body and be present for practice
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relax your shoulders here soften your belly relax your eyes
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and take one more deep breath in
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sighing out again and open your eyes interlace your fingers flip your palms
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and reach your arms up inhale as you sit up tall
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and exhale as you bend to the right keep grounding down through the left side
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so you're not tipping over and turn your gaze to look up take a deep breath in
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exhale out sit all the way back up inhale
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and exhale bend to the left grounding down through the
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right side gazing up take a deep breath in exhale
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out sit all the way back up inhale here
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this time as you exhale cactus your arms roll your shoulders back squeeze your shoulder blades together good
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then wrap the right arm over the top of the left
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and give yourself a hug here lift the elbows up arch your back inhale
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and then exhale draw elbows towards your belly and round forward just holding this here finding a gentle stretch for the back
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then inhale cactus the arms open your chest
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exhale left arm crosses over right give yourself a hug inhale lift the elbows arch your back
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and and exhale round forward one more time.
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Just pause as you find that gentle stretch for the back.
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Take a deep breath in here.
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Exhale out.
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Sit back up and come into boat pose.
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option to keep the knees bent or you could straighten the legs
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then focusing the gaze on one spot see if you can lean the upper body back just a little bit more
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take a one more deep breath in here exhale cross your ankles roll over your knees come to tabletop
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and move through a figure of eight to warm up the wrists
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Going a few times in one direction.
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And then reversing your figure of eight.
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coming back through center moving through cat cow now inhale arch your back exhale round
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option two keep the hands or the shoulders in the hips directly over the wrists
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and knees or you could rock back and ripple forward inhale to rock back exhale to ripple forward
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once more
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and pausing in tabletop extend
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and lift the right leg arch your back here take a
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deep breath in as you exhale bring the knee to your
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nose rounding your back here inhale extend arch the back exhale knee to nose two more times
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Final one.
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Then extend the right leg back.
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Come into a modified side plank on the left.
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So the left leg creates a kickstand here as you reach the right arm overhead.
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Lift up through the right side of your torso.
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Like you're creating a big curve down the side of your body.
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just feeling for that stretch down the right side now take a deep breath in here exhale come back to tabletop
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then extend and lift the left leg arch your back inhale exhale knee to nose
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inhale extend arch your back exhale knee to nose two more times
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then extend the left leg come into your modified side plank on the right reach the left arm overhead
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Find a stretch down the whole left side of the body now.
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Pause for one more breath in.
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Exhale, come back to tabletop.
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Then tuck your toes, push back to downward dog.
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And slowly pedal out your legs.
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swaying the hips side to side
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pause and hold, take a deep breath in on your exhale,
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step or hop to the top of the mat and fold forward.
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Inhale, round the back, roll all the way up to stand, lift your arms, lift your gaze,
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little back bend here, just slightly sending the hips forward as you open the chest,
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and then exhale, relax your arms by your side, good.
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Turn to face the side of your mat now,
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inhale reach your arms up and exhale bend to the left inhale lift up exhale bend to the right
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inhale lift up then step into star so legs straight arms reaching apart inhale here
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exhale come to goddess turn your feet out bend your knees cactus your arms inhale here
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exhale straight and the legs come into triangle on the right side
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so the right hand comes down as the left arm reaches up turn your chest open pause for a breath in
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then exhale turn to the right come into pyramid folding over your leg pause for a breath in here
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exhale find low lunge now reaching your arms up as you inhale exhale relax the hips down
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good bring your hands down open out into skandhasana sinking the hips towards the right heel
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if you're not feeling too warm just yet keep the hips a little higher for now pause for a breath in
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then exhale switch to the left side so bending the left knee straightening the right finding skandhasana for a breath in
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and exhale turn to face the back of your mat come into low lunge reach your arms up inhale
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exhale hands come down come into pyramid it.
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Straightening the legs, folding over the front leg now.
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Inhale here. And exhale.
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Coming into triangle, open out the back foot.
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Left hand can rest on the leg as the right arm reaches up, turning the chest open inhale here
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and exhale coming up finding goddess pose bending the knees sinking the hips cactusing the arms pause for a breath in
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exhale straighten the arms straighten the legs come to star
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and then step to the left side of the mat feet
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together reach your arms up inhale exhale bend to the
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right inhale lift up exhale bend to the left inhale
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lift up one more round exhale bend to the right inhale
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lift up exhale bend to the left inhale lift up step two star straight arms straight legs inhale here
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and then exhale come to goddess cactus the arms as you lower the hips down
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inhale here exhale come into triangle on the left side left
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hand rests on the leg as the right arm reaches up inhale exhale turn
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and fold into pyramid pause for a breath in exhale lower into low lunge arms up as you inhale here
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then exhale open out into skanasana on the left side maybe
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this time we're a little warmer for it pause for a breath in
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exhale switching to the right side come to skanasana inhale here
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exhale turn to face the right side of the mat find low lunge inhale arms lift
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and exhale coming to pyramid straighten the legs fold forward
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inhale open into triangle open out the back leg turn the chest open
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exhale here
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and inhale lifting up coming to goddess cactus the arms bend
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the knees sink the hips down inhale here exhale straighten the
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arms straighten the legs find star pause for a breath in
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exhale step to the right side bringing the legs together reaching the arms up inhale
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and exhale bend left inhale lift the arms up exhale bend right good inhale lift up
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then relax your arms turn to face the front of your mat inhale reach your arms up little back bent
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as you gaze up
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and exhale to fold inhale to lift halfway exhale
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step to plank pause for a breath in here open to side plank on your right exhale modifying
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if need pause for a breath in here
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and exhale left foot steps forward come to twisted lizard so dipping the right side hip down
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left arm reaches toward the back of the mat here pause and hold take a deep breath in
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as you exhale lift your hips reach the left arm overhead finding that beautiful side body stretch
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pause for a breath in exhale dip the hip back down twisted lizard
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then open up into sides into skandhasana on your left spinning
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to face the other side of the mat pause for a breath in here
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with your breath out travel to the other side of the mat then turn to face that sidestep to plank
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inhale here
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exhale open to side plank on your left modifying if you need pause for a breath in and out
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and then right foot steps to twisted lizard dip your hip
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down as the right arm reaches for the back of the mat inhale here
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and exhale lift your hips reach the right arm overhead finding
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that beautiful side body stretch and exhale sink down twisted lizard one more time Inhale, lift up.
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Exhale, sink down.
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And spin open into skanasana on your right.
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Pause.
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Inhale here.
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And exhale, shifting to the other side.
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Turn to face forward.
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Step to malasana.
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Now we're a little warmer.
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Maybe it's feeling more available.
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Option to bring hands to prayer, just gently pressing the arms against the legs, keeping the chest open here.
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lower your hands straighten your legs fold forward and bring opposite hand to catch hold of opposite leg or ankle
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And you want your right arm so it's over the top of your left.
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Start twisting the torso.
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Twisting open to the right so that you can lift your right arm and gaze under your arm.
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Deep breaths in here as you continue to twist open to the right.
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Gazing under the right arm.
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and then release now place the left arm over the top of the right twist left
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start lifting your arms so that you can gaze under pause and hold for a breath in
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exhale and release and step back to plank and lower your knees for tabletop
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then extend and lift the left leg and the right arm coming to a tabletop balance pause for a breath in here
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and exhale come to tiger reaching to catch hold of the back foot it's okay
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if you don't quite reach
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if you are there press your foot into your
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hand pause here lift the leg a little higher inhale
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and exhale come back to your tabletop balance keep the leg lifted lower the hand
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and sweep the left leg around and forward coming back to lizard lunge this time driving the hips forward and down
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maybe you edge the back knee further down the mat to create a little more space now
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Keep the right hand on the mat.
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Reach the left arm up to twist open.
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And straighten your front leg.
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Move the hips back.
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and when you feel balanced sweep the left leg back to find a balance pause for a breath in here
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exhale low the foot lift up to gate left arm rests on the leg right arm reaches overhead
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right knee creates a kickstand here feel that stretch down the right side of the body pause for a breath in.
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Then with your breath out turn to face the left leg fold into half split.
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Option to keep a little bend in the front knee.
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Just relax your chin to your chest.
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Re -bend the front knee for low lunge.
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And step back to plank.
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Lifting the left leg now.
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So we're finding this one leg plank.
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If it's too much, right knee could always come down here. So pausing hold.
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Push the floor away.
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Inhale.
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exhale chaturanga keeping this leg lifted as you lower then inhale to your back bend of choice exhale to tabletop
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lifting right leg and left arm find your tabletop balance
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and then coming into tiger pose bend the leg catch hold of the foot
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or hold the arm
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and leg in space opening the chest
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gazing ahead of you hold for one more breath in
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exhale extend the arm and the leg finding
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that balance keep the leg lifted lower the hand as you sweep the leg round coming into lizard pausing here
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and keep the left hand on the mat reach the right arm up as you twist open inhale here
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exhale straight in the front leg move the hips back for a twisted half split
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and sweep the right leg back to find a balance keeping the leg lifted for now as you inhale
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exhale low with a foot lift up for gate right hand
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rests on your leg left arm reaches overhead finding a stretch down the left side body inhale here
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and then exhale turn to the right come into half split folding over your leg
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Deep breaths in and out now.
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Hold for one more breath in.
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Exhale, come back to low lunge.
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Step back to your one -legged plank, keeping the right leg raised.
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Left knee could be down to modify.
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Push the floor away, hold for a breath in.
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exhale lower down inhale to find your back bend of choice and exhale we'll push back to child's pose
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resting your head on the mat slow down your breath now
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then ripple forward come
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and lie down on your belly reach the right arm out
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to the right side roll onto the right side of your body to find a shoulder roll
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it's resting the head on the mat now
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option two bend the left leg place the foot behind you
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so that you can twist open a little bit more
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and find more of an opening for the right side of the chest so
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and bring your left knee to the left side of the
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mat as you lie on your belly finding a half frog position bring the arms into a sphinx position
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and pause here
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then release the left knee down the mat
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reach the left arm out to your side roll onto the left side of the body finding your shoulder roll here.
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Option two, bend the right leg and place the foot behind you, rolling a little more weight onto your shoulder.
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and bring the knee up to the right side as you
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roll onto your belly finding your half frog bring the arms into sphinx and pause here
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release the right leg and then push back to tabletop
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you may want to turn to the side of your mat
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so your knees stay on the mat in a moment
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then keeping these in line with hips open the knees apart
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for frog keeping the feet flex can also really help
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and you can either stay up on your hands
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or come down to your forearms and I find having an arch in your back
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so we tilt the pelvis forward can actually really help a lot of us find a little more ease in this posture
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Take one more deep breath in.
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And as you breathe out, use your hands to lift yourself up.
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Bring the knees together.
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They may feel a little sensitive.
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that's normal come and lie down on your back and hug your knees into your chest
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either keeping the knees together now or finding happy baby
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you have a couple of options now you can stay in your happy baby
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or extend the legs apart so either holding on to the insides of the legs
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or catching hold of the feet to open the legs apart here
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and rebound the knees lower your feet down to the mat
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and open your arms out to the sides a couple of options now you can either lift your legs up
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so your feet are in line with your hips for a restored shoulder stand
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or you could come up into shoulder stand I'll be
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leaving that one out personally today but the opportunity is there if you'd like to take it so
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if you're in shoulder stand carefully come out if your legs are lifted in the air lower them down
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and then we'll take a counter pose with fish
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so add your hands under your bum puff up your chest edge your elbows under your back
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and tilt the head back to open the throat five breaths here
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Two, come out, relax, release your arms and come into Shavasana. so So,
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let's go.
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Thank you. So, let's go. so deepen
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your breath
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with each inhale feel your upper back press into the mat bringing your awareness back to your space
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gently wiggle your fingers and toes reach your arms overhead with a big breath in find a full body stretch
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and exhale out hug your knees into your chest roll onto your side
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and join me back in a seated position just keeping your eyes closed for now as you sit up tall
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we'll finish like we always do by taking a deep breath in and a big sigh out
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open your eyes when you're ready
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thank you so much for your time and energy i hope
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that you are enjoying exploring the many possibilities in your practice
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as these classes change class to class thank you again take care and I will see you tomorrow.
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Yoga isn't what most of us think it is.
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Most people treat yoga like exercise, like if you just do more you'll get results.
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But that's where so many people go wrong.
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Because progress isn't linear.
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If you've ever had a day where everything felt open and easy and then the next day you're tighter, stiffer and wobblier, you're not going backwards.
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That's just how progress works.
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The problem is the internet teaches people that progress is a straight line.
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And honestly, that mindset makes people quit.
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What works is consistency, not intensity.
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Slow and steady.
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Small wins repeated over time.
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Because it's not the hardest practice that changes you.
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It's the one you can actually stick with.
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And when you stop burning yourself out, you start noticing progress in a different way.
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You feel stronger, more open, more steady, day by day.
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And that's how yoga starts working.
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Not as a quick fix, but as something that genuinely supports you.
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If you want a plan that helps you build that kind of consistency, click the link on screen now to join Momentum Flow.
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Vocabulaire et conseils d’expression pour cette leçon
Cette leçon d’expression orale s’appuie sur la vidéo « Mandala Yoga Flow ». Les mots qui reviennent le plus souvent : exhale, arm, leg, inhale, breath. Cette vidéo contient 260 phrases et 3086 mots à répéter en shadowing. La partie parlée dure 36:47. Le locuteur parle lentement, environ 84 mots par minute, ce qui laisse le temps d’imiter chaque son. Seuls 79 % des mots font partie des 3 000 mots les plus courants en anglais, le vocabulaire est donc exigeant.
Vocabulaire clé de cette vidéo
15 mots de la vidéo à retenir, avec leur prononciation et leur sens :
| Mot | Prononciation | Sens |
|---|---|---|
| breathe verbe | /bɹiːð/ | respirer, inspirer |
| knee nom | /ni/ | genou |
| pause nom | /pɔːz/ | pause |
| bend verbe | /bɛnd/ | courber, tordre |
| hip nom | /hɪp/ | hanche |
| twist verbe | /twɪst/ | entortiller, tordre |
| stretch verbe | /stɹɛt͡ʃ/ | étirer, étendre |
| extend verbe | /ɛkˈstɛnd/ | étendre |
| fold verbe | /ˈfəʊld/ | plier |
| gaze verbe | /ɡeɪz/ | fixer |
| arch nom | /ɑɹt͡ʃ/ | arc, arche |
| relax verbe | /ɹɪˈlæks/ | relâcher |
| overhead nom | /ˈəʊvəˌhɛd/ | frais généraux |
| lizard nom | /ˈlɪzɚd/ | lézard |
| sink verbe | /ˈsɪŋk/ | couler, s'enfoncer |
Les verbes à particule que vous entendrez
| Mot | Prononciation | Sens |
|---|---|---|
| come down verbe | descendre, tomber | |
| back up verbe | reculer | |
| come out verbe | /ˌkʌm ˈaʊt/ | sortir |
| back down verbe | baisser d'un ton | |
| come back verbe | revenir | |
| come up verbe | se montrer, sortir du bois | |
| hands down adverbe | les doigts dans le nez, haut la main | |
| slow down verbe | ralentir, décélérer |
Des phrases à répéter
Des phrases courtes et complètes de la vidéo, à réutiliser dans la conversation de tous les jours :
- When you're ready let's begin.
- Yoga isn't what most of us think it is.
- Because it's not the hardest practice that changes you.
- It's the one you can actually stick with.
La grammaire de cette vidéo
Les structures que le locuteur utilise le plus, avec les mots exacts de la vidéo :
| Structure | Dans la vidéo |
|---|---|
| Verbe + -ing enjoy, keep, stop… + -ing — les verbes suivis de la forme en -ing | keep grounding · Start twisting · start lifting |
| Possibilité avec « might / may » might/may + verbe — quelque chose de possible mais pas certain | may want · may feel |
| Futur avec « will » will + verbe — une décision, une promesse ou une prédiction | won't need · we'll begin · we'll push |
| Présent continu am/is/are + -ing — ce qui se passe en ce moment | you're not tipping · you're creating · we're finding |
Prononciation à surveiller
Le locuteur utilise 23 contractions et formes réduites, comme you're, we'll, we're. Prononcez-les sous leur forme courte, telles que vous les entendez.
- Les sons « th »: breathe /bɹiːð/, throat /ˈθɹoʊt/
- Mots longs — placez bien l’accent: consistency /kənˈsɪs.tən.si/, intensity /ɪnˈtɛnsɪti/, genuinely /ˈd͡ʒɛn.ju.ɪn.li/
Les sons difficiles pour les francophones :
- /h/ — il se souffle, il n’est pas muet: hip /hɪp/, overhead /ˈəʊvəˌhɛd/, halfway /ˌhæfˈweɪ/, heel /hil/, exhale /ˌɛksˈheɪ̯l/
- /tʃ/ et /dʒ/ — à ne pas adoucir en « ch » et « j »: stretch /stɹɛt͡ʃ/, arch /ɑɹt͡ʃ/, gentle /ˈd͡ʒɛntl̩/, gently /ˈd͡ʒɛntli/, genuinely /ˈd͡ʒɛn.ju.ɪn.li/
- /r/ anglais — langue recourbée, sans frotter la gorge: breathe /bɹiːð/, stretch /stɹɛt͡ʃ/, arch /ɑɹt͡ʃ/, relax /ɹɪˈlæks/, triangle /ˈtɹaɪˌæŋɡəl/
Comment s’entraîner avec cette vidéo
- Écoutez la vidéo en entier une fois sans parler et notez les mots que vous ne connaissez pas.
- Répétez phrase par phrase à vitesse normale, en reprenant chacune jusqu’à ce que votre rythme corresponde à celui du locuteur.
- Enregistrez-vous et comparez avec l’original, en faisant attention à des mots comme breathe, knee, pause.
Qu'est-ce que la technique du Shadowing ?
Le Shadowing est une technique d'apprentissage des langues fondée sur la science, développée à l'origine pour la formation des interprètes professionnels. Le principe est simple mais puissant : vous écoutez de l'anglais natif et le répétez immédiatement à voix haute — comme une ombre suivant le locuteur avec un décalage de 1 à 2 secondes. Les recherches montrent une amélioration significative de la précision de la prononciation, de l'intonation, du rythme, des liaisons, de la compréhension orale et de la fluidité.