शैडोइंग अभ्यास: 30 Min Mandala Yoga Flow | Full Body Intermediate Yoga - वीडियो के साथ अंग्रेजी बोलना सीखें

अभ्यास मोड चुनें

हर मोड पूरी स्क्रीन का अभ्यास कक्ष खोलता है।

260 वाक्य

यदि वाक्य बहुत छोटे या लंबे हों, तो समायोजित करने के लिए Edit पर क्लिक करें।

Welcome to this mandala yoga flow.

This is a fun and playful style of yoga where we travel in a half circular or a full circular motion.

So we'll be traveling around all sides of the mat

which means we won't always be facing forward so

if you do rely on the video for assistance it's helpful to place it by your side

so that you can easily turn to look if you need to.

This may be a little bit more challenging for beginner practitioners

as some of the transitions may be a little bit confusing

if you are new to them so just bear with me take it in your stride and do what you can

when you're ready we'll begin in a seated or kneeling position

rest your hands on your thighs and then close your eyes

and as the eyes close start by taking a deep breath in and out just focusing on your breath

and your body for the next few moments

inhale lift your shoulders up by your ears exhale roll them back and down inhale lift the shoulders up

exhale roll them back and down a few more times like this

just releasing any tension that's built up in the upper body

and relax your shoulders all together if your eyes are still closed you can open them now

inhale reach your arms up interlace your fingers and flip your palms so they turn open to the sky

lift the arms a little bit higher take a big breath

in as you exhale twist to the right bring the left

hand to the right knee wrap the right arm behind your back pausing as you twist

release the twist reach the arms up into lace the fingers and flip them skywards inhale

exhale twist to the left bring the right hand to the left knee wrap the left arm behind the back

pausing as you hold your twist

release the twist inhale reach the arms up interlace the fingers flip the palms

this time as you exhale bend to the right.

You can even swing the hips a little bit to the left if you're in a kneeling position.

This can help you feel more grounded.

If you're seated cross -legged, the left side may be wanting to lift so try to ground down through that side.

Lift the arms back up, realign the hips, inhale, exhale bend to the left.

You can sway your hips to the right this time

if you're kneeling if you're seated try to ground down through the right side if it's lifting.

Inhale to lift back up, relax the arms by your side and come into tabletop.

Set your hands and your knees and start to move through a figure of eight

traveling forwards towards the wrists back towards the knees and heels

and then reverse your figure of eight so that you draw it backwards

come back through center stacking the shoulders over the wrists then flip your hands

so the tops of the hands are down

and the fingers face towards one another press the floor away

and hold this here if you'd like a little bit more you could rock from side to side so

release the hands turn the fingers to face forwards extend the left leg

then stack the left hip over the right

and create a kickstand with your right leg reach the left

arm up to come to a supported side plank hold for

a breath in lift your gaze to look up as you exhale press the floor away

and lift up coming into gate pose

you can rest the left hand on the left leg reach the right arm up

and over turn your gaze to look up inhale

then exhale look down at your back leg lower the right

hand turn your body to face the back of the mat

and reach the left arm up coming into a twisted half

split position hold for a deep breath in then exhale sweep

the left leg back lower the knee lower the hand come

into tabletop extend the right leg stack right hip over left

and create a kickstand with the left leg

then reach the right arm up to find your modified side plank on the left side

hold for a breath in lift the gaze up exhale lifting

up into gate resting the right hand on the right leg reaching the left arm up and over big breath in

exhale look down at the right leg lower the hand

and spin to face the front of your mat reach the

right arm up coming into a twisted half split position hold for breath in

exhale sweep the right leg back lower the hand lower the knee to find tabletop

then tuck in your toes lifting your hips push back to

downward dog keep a bend in the knees keep the heels raised.

Inhale, ripple forwards to the top of a high plank.

Bring the shoulders over the wrists.

Bend your knees, then arch your back.

Exhale and push back to down dog.

Inhale, ripple forwards, top of a high plank.

Exhale, moving back.

A few more times, going at the pace of your breath.

and settle into downward facing dog lift the right leg high open out the hip

and bend the knee and start to draw circles with the leg going a few times clockwise and then anti -clockwise

then bring the right knee to tap the right elbow go over to tap the left elbow

and extend the leg out to the left side

and lower the foot reach the left arm up spin open

into fallen star inhale as you lift your hips lift your

heart exhale lower your hips down to land in a straddle

position rest the left hand on the inside of the left leg reach the right arm up

and over as you bend to the left and then pause here turning your chest open looking to the sky

lower the right hand back down inhale to lift back up into fallen star

exhale lower the left hand down then re -bend your right leg and plant it in between the hands

spin the back foot open

and sink your hips towards your right heel

you could either go into a side lunge not quite going all the way down

or you could sink further into skandhasana using your fingertips for support

or bringing hands into prayer hold for a breath in with

the power of your exhale press through the right heel as you extend the leg

and bend the left knee coming into skandhasana

or a side lunge on the other side turn to face the back of your mat plant your hands

and step to plank inhale holding plank pose exhale chaturanga

you can always modify by lowering the knees inhale you could take cobra

or sphinx if it feels a little bit better for your spine exhale back to down dog

inhale to lift the left leg high open out the hip and bend the knee

and start to draw circles with the leg going a few times anti -clockwise

and clockwise then tap the back of the left

elbow with the knee tap the right elbow

and extend the leg out to the right side lower the

foot reach the right arm up as you've spin open into Fallen star inhale press the floor away

100

exhale sit the hips down to land in straddle bring the

101

right hand to the inside of the right leg reach the left arm up

102

and over as you bend to the right turning your chest open pausing a few breaths here

103

plant the left hand back down inhale to lift back up find fall and star

104

exhale lower the right hand down turn to face forwards bend the left leg

105

and place the foot in between the hands

106

then open out your back foot sink the hips towards the left heel either coming into a side lunge

107

or coming all the way down into skandhasana

108

you can always use your hands for support here hold for

109

a breath in with your exhale press through the left heel

110

as you straighten the leg bend the right knee turn to face the front of your mat plant your hands

111

and step to plank

112

inhale hold your pose exhale chaturanga inhale finding your back bend of choice it could be cobra

113

or upward facing dog this time exhale downward facing dog hold for a full breath in exhale out

114

bend the right knee and open it out to the side like you're in a fire hydrant position

115

look forward and ripple to the top of a high plank

116

keeping the leg in position lower down through chaturanga all the way down to your belly lower the right knee

117

so that it lands in line with the hip inhale to lift into Cobra so you're in a half frog

118

Cobra position roll your shoulders back broaden your chest

119

then roll onto the left side body place the right foot behind you

120

and come up into wild thing lifting the hips lifting the heart

121

exhale pick up the right foot

122

and sweep it forwards planting

123

it in line with the right with the left hand turn

124

out the back foot windmill the arms come up to find warrior two

125

inhale here exhale straight in the right leg reach both

126

arms up inhale exhale lean back reversing your warrior inhale lift

127

the arms back up exhale lower the right hand down to the leg

128

you could also catch the big toe inhale lift the left

129

arm up turn the chest open to find triangle pausing here focusing your gaze on one spot

130

inhale to lift back up

131

and turn the front foot to face the side of your mat

132

so both feet are parallel

133

and we'll reverse the flow turn the back foot to face

134

the short end of the mat lower the left hand down either resting on the leg

135

or reaching for the big toe reach the right arm up turn the chest open for a triangle and pause here

136

inhale to lift up reach your arms up and exhale to lean back reversing your warrior

137

inhale to find warrior to open the arms wide

138

exhale lower the right hand down turn to your left side pick up the left foot

139

and sweep it behind

140

you to come into wild think inhale hold your wild thing

141

exhale lower the left hand down turn to face the hands

142

and lower the left knee by your side to land into

143

your half frog cobra position opening the chest hold for a breath in As you exhale,

144

tuck your back toes, press through your hands, push all the way up into that downward dog fire hydrant position.

145

And then lower the left foot down.

146

Good work.

147

Hold for a deep breath in.

148

Exhale out.

149

Lift the right leg high with an inhale.

150

exhale bring knee to nose go as slow as you can moving with control

151

then plant the foot in between your hands lower the back

152

knee down reach the right arm up to twist open inhale

153

exhale lifting up bring the right hand to catch your back

154

ankle reach the left arm up coming into a twisted back bend inhale here

155

if the balance allows you can lift the gaze up and pause

156

release the hold of the back heel plant your left hand ahead of you lift the right arm up

157

and lift the back leg coming into a revolved half moon focusing your gaze on one spot.

158

Lower the back foot down, lower the right hand on the inside of the right foot to find lizard.

159

If you need more space you could edge the right foot to the right side.

160

Back knee can stay up or you could lower it down.

161

open out your back heel sink your hips towards the right heel to come into either a side lunge

162

or sinking the hips lower down to find skandhasana holding a few more breaths this time

163

shift to the front of the mat finding skandhasana on the left side plant your hands and step to plank inhale here

164

exhale chaturanga Inhale, find your back bend of choice.

165

Exhale, downward facing dog.

166

Lifting the left leg high, inhale.

167

Exhale, bring knee to nose.

168

Go as slow as you can, moving with control.

169

And step the foot in between the hands, lower the back knee down.

170

Reach the left arm up, inhale, twisted low lunge.

171

Next, lift away from your mat,

172

left hand reaches back to catch your back heel and the right arm will lift up coming into a twisted back bend.

173

Pausing here, lifting the gaze if the balance will allow, it can be a wobbly one.

174

release the hold of the back heel plant the right hand in front of you lift the left arm up

175

and lift the back leg finding your revolved half moon focusing your gaze on one spot

176

lower the back foot down lower the left hand on the inside of the left foot

177

edge the left foot to the left side to create more space

178

if you need to find lizard back knee could stay lifted or you could lower it down

179

This time step back to plank.

180

Inhale hold your pose.

181

Exhale chaturanga.

182

Inhale through your back bend of choice.

183

Exhale downward facing dog.

184

hold for a deep breath in exhale out lift the

185

right leg high opening out the hip bending the knee

186

then cross the right ankle over the top of the left knee

187

so it's like you're in a modified pigeon

188

but in downward dog you might want to keep a little bend in the left knee here so that you're

189

You're not pushing into the knee too much.

190

Hold for a breath in.

191

Exhale, look forwards and sweep the right leg forwards to come into Pigeon Pose.

192

Option to stay upright using your fingers for support or you could lower down and rest your head on your arms.

193

Thank you.

194

If you fold it forwards, lift yourself up.

195

Sit over on the right side so

196

that you can sweep your back leg all the way around and cross the back foot over the front knee.

197

Wrap the right arm around your leg.

198

Place the left hand behind you for support and twist to your left.

199

release the twist place both hands on your right side we'll find a brief counter twist with an inhale

200

then get ready to stand up on your feet exhale lift your hips

201

and spin around to face the back of your mat

202

and you'll probably land in a wide forward fold hold for deep breath in here

203

exhale out walk the hands forwards reset your feet to find downward dog

204

lift the left leg high open out the hip bend the knee

205

then cross the left ankle over the top of the right knee coming back into

206

that pigeon downward dog hybrid finding a little bend in the right knee

207

so that you're not pushing into it too much with the left ankle

208

and look forward sweep the left leg forwards coming into pigeon pose either staying upright or folding forwards

209

Lift yourself up if you folded forwards sit over on your left side sweep the back leg around

210

and cross that ankle over the front knee

211

wrap the left arm around the leg and place the right hand behind you and then slowly twist to your right

212

release the twist turn to the left place the hands by your side inhale for a brief counter twist

213

as you exhale get ready to lift up on your feet

214

and keep spinning around to your left turn to face the

215

front of your mat pause in your wide forward fold

216

you may want to take the feet a little bit wider for this next part

217

and start to walk the hands through your legs

218

and bring the crown of the head towards the mat

219

it might come all the way it might not it's okay either way

220

if you can plant your hands comfortably

221

and rest the crown of the head on the mat

222

you may feel ready to shift the weight into your head and lift your legs to come into a headstand

223

go slow as you transfer the weight into head

224

and hands lifting the legs if you are coming into headstand find any variation

225

that works for you it's an opportunity for a little bit of play

226

Slowly lower the feet, inhale to lift the chest halfway.

227

Walk the hands forwards and reset your feet into downward facing dock.

228

and rippling to the top of a high plank from here

229

low your knees bring the big toes to touch open the

230

knees as wide as your mat sit hips back on the heels

231

and walk the hands forwards to come down into child's pose resting the forehead on the mat completely letting go now,

232

finding that sense of letting go of any effort.

233

Walk the hands into your legs, lift yourself up.

234

and come and lie down on your back.

235

As you lie down, hug your knees into your chest.

236

You can either stay in stillness or find a gentle rock side to side to massage the back.

237

There's also the option to take happy baby here.

238

Release your happy baby.

239

Lower the feet down to the mat keep a bend in your legs.

240

Bring the feet together and open the knees wide.

241

Rest your hands on your belly as we settle into Supta Baddha Konasana, our reclining bound angle pose.

242

Starting to deepen the breath now as we begin to wind down our practice.

243

Thank you.

244

and straighten your legs relax your arms by your side to settle into Shavasana

245

Thank you.

246

Thank you.

247

Thank you.

248

Deepen your breath.

249

And as you bring your awareness back to your space, start to move your fingers and toes.

250

hug your knees into your chest and roll onto your side and roll onto your side

251

when you're ready join me back in a seated position

252

just resting the hands on the knees keeping the eyes closed a few moments longer

253

and we'll close this practice with a moment of gratitude and you can decide what that might be for,

254

whether it's for the practice, for your body, there's something else in your life right now.

255

And from that place of gratitude, we will end our practice.

256

Open your eyes when you're ready.

257

Thank you so much for joining me for this practice.

258

I really appreciate your time and your energy.

259

I hope that you enjoyed this mandala flow.

260

Take care and I'll see you for another practice.

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इस पाठ की शब्दावली और बोलने के सुझाव

यह स्पीकिंग पाठ वीडियो “30 Min Mandala Yoga Flow” पर आधारित है। सबसे ज़्यादा दोहराए गए शब्द ये हैं: exhale, leg, inhale, knee, lift। इस वीडियो में शैडोइंग के लिए 260 वाक्य और 3153 शब्द हैं। बोला गया हिस्सा 32:27 लंबा है। वक्ता धीरे बोलता है, लगभग 97 शब्द प्रति मिनट, इसलिए हर ध्वनि की नकल करने का समय मिलता है। केवल 81% शब्द अंग्रेज़ी के 3,000 सबसे आम शब्दों में से हैं, इसलिए शब्दावली कठिन है।

इस वीडियो की मुख्य शब्दावली

वीडियो के 15 सीखने लायक शब्द, उच्चारण और अर्थ के साथ:

शब्द	उच्चारण	अर्थ
knee संज्ञा	/ni/	घुटना
bend क्रिया	/bɛnd/	झुकाव, प्रवृत्ति
breathe क्रिया	/bɹiːð/	सांस लेना
twist क्रिया	/twɪst/	मोड़ना, मरोड़ना
hip संज्ञा	/hɪp/	कूल्हा
heel संज्ञा	/hil/	एड़ी, एड़
sweep क्रिया	/swiːp/	सफ़ाई करना
finger संज्ञा	/ˈfɪŋɡɚ/	उंगली, अंगुल
fold क्रिया	/ˈfəʊld/	परत
ankle संज्ञा	/ˈæŋ.kəl/	टखना, गुल्फ
cobra संज्ञा	/ˈkoʊbɹə/	कोबरा, भुजंग
reverse संज्ञा	/ɹɪˈvɝs/	विलोमित, विपरीत
wrap क्रिया	/ɹæp/	लपेटना
warrior संज्ञा	/ˈwɔɹi.ɚ/	लड़ाका, योद्धा
toe संज्ञा	/təʊ/	पाँव का अंगूठा

वीडियो में आने वाली फ़्रेज़ल वर्ब

शब्द	अर्थ
pick up क्रिया	उठाना
come back क्रिया	वापस आना
lie down क्रिया	लेटना

दोहराने लायक वाक्य

वीडियो के छोटे, पूरे वाक्य जिन्हें आप रोज़ की बातचीत में इस्तेमाल कर सकते हैं:

You're not pushing into the knee too much.
Open your eyes when you're ready.
Take care and I'll see you for another practice.

ध्यान देने योग्य उच्चारण

वक्ता 23 बार संक्षिप्त रूपों का प्रयोग करता है, जैसे you're, we'll, I'll। इन्हें वैसे ही छोटा बोलें जैसा आप सुनते हैं।

“th” की ध्वनियाँ: breathe /bɹiːð/, thigh /θaɪ/
“sh” और “zh” की ध्वनियाँ: transition /tɹænˈzɪʃ.ən/, tension /ˈtɛnʃən/, variation /ˌvɛəɹiˈeɪʃn̩/, massage /məˈsɑ(d)ʒ/, practitioner /pɹækˈtɪʃənəɹ/

हिंदी भाषियों के लिए मुश्किल ध्वनियाँ:

/v/ और /w/ का फ़र्क़ — /v/ में ऊपर के दाँत निचले होंठ को छूते हैं, /w/ में होंठ गोल होते हैं: twist /twɪst/, downward /ˈdaʊnwɚd/, sweep /swiːp/, reverse /ɹɪˈvɝs/, warrior /ˈwɔɹi.ɚ/
/z/ — इसे “ज” (/dʒ/) न बनाएँ: pause /pɔːz/, pose /poʊz/, gaze /ɡeɪz/, lizard /ˈlɪzɚd/, transition /tɹænˈzɪʃ.ən/
शब्द की शुरुआत में s + व्यंजन — पहले “इ” न जोड़ें: sweep /swiːp/, spin /spɪn/, stack /stæk/, swing /ˈswɪŋ/, spine /spaɪn/

इस वीडियो से अभ्यास कैसे करें

पहले बिना बोले पूरा वीडियो एक बार सुनें और जो शब्द नहीं आते उन्हें लिख लें।
सामान्य गति पर एक-एक वाक्य की शैडोइंग करें और हर वाक्य तब तक दोहराएँ जब तक आपकी लय वक्ता से न मिल जाए।
अपनी आवाज़ रिकॉर्ड करें और मूल से तुलना करें, ख़ासकर knee, bend, breathe जैसे शब्दों पर ध्यान दें।

शैडोइंग तकनीक क्या है?

शैडोइंग (Shadowing) एक विज्ञान-समर्थित भाषा सीखने की तकनीक है जो मूल रूप से पेशेवर दुभाषिया प्रशिक्षण के लिए विकसित की गई थी। विधि सरल लेकिन शक्तिशाली है: आप मूल अंग्रेज़ी ऑडियो सुनते हैं और तुरंत इसे ज़ोर से दोहराते हैं — जैसे वक्ता की छाया 1-2 सेकंड की देरी से। शोध से पता चलता है कि यह उच्चारण सटीकता, स्वर, लय, जुड़ी हुई ध्वनियाँ, सुनने की समझ और बोलने की प्रवाहशीलता में काफ़ी सुधार करता है।

शैडोइंग तकनीक: पूरी चरण-दर-चरण गाइड पढ़ें →

शैडोइंग अभ्यास: 30 Min Mandala Yoga Flow | Full Body Intermediate Yoga - वीडियो के साथ अंग्रेजी बोलना सीखें

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30 Min Energising Morning Yoga Flow | Full Body for Yoga All Levels

30 Min Yoga Flow | Full Body Yoga to Feel Good (Intermediate)

Mandala Yoga Flow | 30 Min | Day 23 Flow Challenge

5 Min Full Body Warm Up | Feel Good Mobility Routine Before Your Workout

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Beginner Body Restoration: Movement Self-Assessment

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15 Minute Neck & Shoulder Stretch - Gentle Therapeutic Yoga

The *Ultimate* Beginner's Guide to ACTIVATING FEMININE ENERGY

Animation Basics in 14 Minutes (6 Big ideas for beginners)

Practice: Being the Buddha of Murderous Rage

10 Min Morning Yoga Flow | Full Body Stretch To Start The Day

30 MIN DAILY YOGA FLOW || Yoga Flow To Stretch & Feel Good

A BUDDHIST monk teaches you the FIRST 3 BREATHING TECHNIQUES of mindfulness

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वीडियो में आने वाली फ़्रेज़ल वर्ब

दोहराने लायक वाक्य

ध्यान देने योग्य उच्चारण

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The Ultimate Beginner's Guide to ACTIVATING FEMININE ENERGY