शैडोइंग अभ्यास: 15 Min Daily Yoga Flow | Everyday Full Body Yoga For All Levels - YouTube के साथ अंग्रेजी बोलना सीखें
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Hello and welcome to this daily yoga flow.
163 वाक्य
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Hello and welcome to this daily yoga flow.
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This is just a short but effective practice suitable for all levels
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and it's intended to give you a little bit of everything for your everyday practice.
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When you're ready we'll begin standing at the top of the mat.
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Relax your arms by your side,
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gaze forward and we'll start by taking a few steady breaths in
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and out and as you do this just shift your weight forward
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and back
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and then shift your weight side to side
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and then find that place where you feel grounded through all four corners of your feet
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take a deep breath in reach your arms up
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and as you exhale gentle bend in the knees fold forward inhale lift your chest halfway exhale and step to plank
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pause and hold for breath in then exhale lower knees chest and chin and come through to Cobra.
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Inhale here, exhale downward facing dog.
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Pause for a breath in.
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Exhale step to the top of the mat.
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Inhale lift your chest halfway.
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Exhale and fold.
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Inhale lift up, reach your arms up,
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gaze up and exhale relax your arms by your side two more rounds now a little bit quicker
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and arms up exhale fold inhale half
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lift exhale plank inhale here exhale chaturanga inhale take cobra
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or up dog exhale downward facing pause for a breath in exhale step or hop forward
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inhale half lift exhale fold inhale stand up lift the arms
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lift the gaze exhale relax your arms by your side one
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more round this time I'm just gonna give you the breath cues.
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Inhale, exhale, inhale, exhale, inhale,
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exhale, inhale, exhale, inhale,
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inhale exhale inhale
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and exhale good turn to face the side of the mat step into straddle
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and open your arms apart into star take a deep breath in
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and turn the right foot to face forward as you exhale
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come to triangle turning your chest open ears start to gaze up take a deep breath in
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and exhale pause for one more breath in here engage your
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legs then as you breath you breathe out come into pyramid
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so turn the left foot to face forward folding over the
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right leg you can always Just keep a little bend in your knee here.
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Relax your chin to your chest, deepen your breath.
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And inhale, lift the chest halfway, come into warrior three.
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You could use your hands on the floor for stability or bring your palms to prayer.
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Continue to gaze down.
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Rolling the left side hip down to square the hips.
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Take a deep breath in.
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And on your exhale, slowly stand up and hug the left knee into your chest.
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Then keep the right hand holding onto the knee.
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The left arm will reach back as you twist to the left.
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Slowly shift your gaze look towards your fingertips pause for a deep breath in
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with your exhale release your twist
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and step the left foot back into star opening the arms
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apart inhale here now on the left side turn the left foot to face the back of the mat.
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Exhale, come to triangle.
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Keeping the chest open, legs engaged.
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Take a deep breath in.
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Exhale out.
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Pause for one more breath in here.
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Exhale, come into pyramids.
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So turning to face the back of the mat, folding over your leg.
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Option to keep a little bend in your knee.
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With your next inhale lift the chest halfway, come into warrior three.
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You could use your hands on the mat for support as you lift the leg or bring hands to prep.
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rolling the right side hip down to keep the hips level.
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Inhale here.
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On your exhale, hug the right knee into your chest as you stand up and we'll find our standing twist.
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The left hand stays on the knee as the right arm reaches back.
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You can slowly turn your gaze to look towards your fingertips continue to stand up tall take a deep breath in
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exhale out then stand back into star turn your feet out bend your knees come down to goddess
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so practicing the arms here as we lower the hips into position keeping the shoulders rolling back chest is open
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pause for one more breath in exhale out straight in the legs turn
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and step to the top of the mat inhale chair pose
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bend the knees sink the hips back as you reach the arms up
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and for this chair lift all ten toes to help bring
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your weight back towards your heels bring the hips down a
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little lower then with your exhale fold forward inhale to lift the chest halfway exhale left foot steps back to low lunge.
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Reach your arms up with your inhale.
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Then on your exhale, twist to the right, bring hands to breath.
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Left elbow will come to that outside of the right knee.
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Option to lift the back knee here.
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Then roll the right shoulder back,
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keep turning your chest open,
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gazing to the right elbow.
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Pause for a deep breath in and on your breath out,
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spin open,
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come into extended side angles opening out the back foot right
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hand rests on the mat as the left arm reaches up chest is open
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if this feels a little bit restricted to rest the right
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forearm on your thigh instead with your next inhale turn the
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chest open a little bit more exhale here pause for one more breath in
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and on your breath out come into lizard lunge
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so turning to face forward you can lower the back knee down here option to come down to the forearms
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if it's available Then lifting the back knee,
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if it's lowered, open out the foot,
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come into a side lunge,
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so sinking the hips towards the right heel.
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Option to flex the left foot,
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digging the heel into the mat to help as you find stability in skandhasana.
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Option to bring hands to prayer here.
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Focus on keeping right knee in line with the ankle.
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for one more breath in with your breath out turn to
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face forward come into side plank on the left side
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so you'll step or heel toe the right foot back option to lower the left knee down
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if we're modifying lift up through the side of your waist pause
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and hold take a deep breath in then exhale come to plank
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pause here inhale exhale chaturanga inhale find your back bend of choice
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exhale downward facing pause for a breath in here exhale step
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or hop forward then this time on your inhale come to chair
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so bending the knees sinking the hips reaching the arms up lifting all ten toes again to help shift the weight back.
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Final deep breath in here and on your exhale fold forward.
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The right foot steps back to low lunge.
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Reach your arms up with your inhale
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and exhale we'll twist to the left bringing palms to heart
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center right elbow rest on the outside of the left knee
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option to lift the back knee here as you focus the
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gaze on the left elbow final deep breath in here
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with your breath out coming to extended side angle
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so opening out the back foot left hand could rest on the mat here
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or you could rest the forearm on your thigh if you have a little more space
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pause for one more deep breath in with your breath out
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come into lizard lunge option to lower the back knee here and you could work down to the forearms also
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Pause for one more breath in.
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With your breath out, come into your side lunge.
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So opening out the back foot,
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sink the hips towards the left heel.
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Option two, flex the right foot,
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digging the heel into the ground to find skanasana.
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And hands can come to prayer.
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Pause for one more breath in.
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With your breath out coming into side plank plant the right hand you can either heel toe
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or step the left foot back if you're modifying this side the right knee is down
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focus on pushing away from the floor lifting up through the
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side of your waist hold for one more breath in
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and exhale step to plank pause here inhale exhale chaturanga lower
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all the way down to your belly untuck your toes relax your arms by your side
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and with your inhale come to locust lifting the legs arms
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and chest using the strength in the back of your body to lift up and hold if If you do need assistance,
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use your fingertips as stabilizers.
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Hold for one more breath in.
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Exhale and release.
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Push back to tabletop.
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Then reach the right arm up.
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Open your chest.
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Inhale.
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Exhale, thread right arm under left, finding thread the needle rest your head, rest your shoulder.
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The left arm could reach forward or wrap behind the back.
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And come back to tabletop.
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Inhale as you reach the left arm up, turn your chest open.
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Exhale, thread left arm under right.
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Rest your head, rest your shoulder.
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Right arm could reach forward or right behind the back.
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Come back to tabletop.
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And we'll find child's pose now keeping the knees together or opening them apart,
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walk your hands forward, rest your head and settle in to find stillness.
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Take a final deep breath in here.
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And exhale out.
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Then find a kneeling position.
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Just resting your hands on your thighs.
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Keep your eyes closed a few moments longer.
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just to soak in the effects of this practice
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and we'll finish like always by taking a deep breath in
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and a big sigh out and flick your eyes open when you're already.
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Thank you so much for your time and energy in this short practice.
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I hope that you enjoyed it and hopefully it sets you up for the rest of your day.
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Take care and I will see you next time.
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Thank you.
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इस वीडियो में एक सरल और प्रभावी योगाभ्यास प्रस्तुत किया गया है, जिसे सभी स्तरों के लिए उपयुक्त माना गया है। इसमें योग करने के लिए मूलभूत कदमों का अभ्यास कराया गया है, जिससे न केवल शारीरिक स्वास्थ्य में सुधार होगा, बल्कि मानसिक शांति प्राप्त करने में भी मदद मिलेगी। वीडियो में बताया गया है कि कैसे सांस लेना और विभिन्न आसनों के माध्यम से ध्यान केंद्रित करना महत्वपूर्ण है। इस प्रकार के अभ्यास आपके अंग्रेजी बोलने का अभ्यास (अंग्रेजी बोलने का अभ्यास) में भी सहायता कर सकता है, क्योंकि आपको संवाद की गति और ध्वनि पर ध्यान केंद्रित करने का मौका मिलता है।
दैनिक संचार के लिए शीर्ष 5 वाक्यांश
- साँस लें और छोड़ें - यह ध्यान और योगाभ्यास में महत्वपूर्ण है।
- अपने हाथ ऊपर उठाएँ - यह आसन के दौरान ऊर्जा का संकेत देता है।
- धीरे-धीरे झुकें - यह आपके शरीर को आराम देने में मदद करता है।
- प्लैंक में ठहरें - ताकत और स्थिरता के लिए एक महत्वपूर्ण अवस्था।
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स्टेप-बाय-स्टेप शैडोइंग गाइड
वीडियो के इस योगाभ्यास को समझने और अभ्यास करने के लिए, आप शैडोइंग तकनीक का उपयोग कर सकते हैं। यहाँ एक सरल गाइड है:
- वीडियो को पहले सुनें और समझें कि प्रशिक्षक क्या कह रहे हैं।
- किसी भी वाक्यांश का अभ्यास करें जिसमें शारीरिक क्रियाएँ शामिल हैं, जैसे कि "साँस लें और छोड़ें"।
- प्रशिक्षक की आवाज़ का अनुसरण करें और उनके साथ shadowspeak का अभ्यास करें, जिससे आप उन्मुखीकरण और ध्वनि का सही उपयोग कर सकें।
- हर वाक्यांश को दोहराने का प्रयास करें; यदि कोई कठिनाई हो, तो उसे बार-बार सुनें और फिर से बोलें।
- अंत में, इस अभ्यास को नियमित करें, जिससे आप अपनी धाराप्रवाहता में वृद्धि कर सकें। अपनी ध्वनि को सुनने में ध्यान दें और धीरे-धीरे सुधार करें।
इस प्रकार, आप रोज़ाना के इस योगाभ्यास के माध्यम से अपनी अंग्रेजी बोलने की क्षमताओं में सुधार कर सकते हैं। इस विधि से न केवल आपकी शारीरिक सेहत में सुधार होगा, बल्कि आपकी अंग्रेजी शैडोइंग क्षमताओं में भी वृद्धि होगी।
शैडोइंग तकनीक क्या है?
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