Pratica di Shadowing: Mandala Yoga Flow | 30 Min | Day 23 Flow Challenge - Impara a parlare inglese con i video
Scegli una modalità di pratica
Ogni modalità apre una sala di pratica a schermo intero.
260 frasi
Se le frasi sono troppo corte o troppo lunghe, clicca su Edit per modificarle.
1
Welcome to day 23 of the 30 day flow challenge.
2
Today's practice is a mandala flow to help you explore the possibilities within your practice.
3
You won't need any props, just yourself and your mat.
4
When you're ready let's begin.
5
we'll begin in a seated position resting hands on knees and close your eyes
6
and start by taking a deep breath in through your nose and a big sigh out through your mouth
7
and find a deep breath here
8
just focusing on your inhale and exhale to tune in with your body and be present for practice
9
relax your shoulders here soften your belly relax your eyes
10
and take one more deep breath in
11
sighing out again and open your eyes interlace your fingers flip your palms
12
and reach your arms up inhale as you sit up tall
13
and exhale as you bend to the right keep grounding down through the left side
14
so you're not tipping over and turn your gaze to look up take a deep breath in
15
exhale out sit all the way back up inhale
16
and exhale bend to the left grounding down through the
17
right side gazing up take a deep breath in exhale
18
out sit all the way back up inhale here
19
this time as you exhale cactus your arms roll your shoulders back squeeze your shoulder blades together good
20
then wrap the right arm over the top of the left
21
and give yourself a hug here lift the elbows up arch your back inhale
22
and then exhale draw elbows towards your belly and round forward just holding this here finding a gentle stretch for the back
23
then inhale cactus the arms open your chest
24
exhale left arm crosses over right give yourself a hug inhale lift the elbows arch your back
25
and and exhale round forward one more time.
26
Just pause as you find that gentle stretch for the back.
27
Take a deep breath in here.
28
Exhale out.
29
Sit back up and come into boat pose.
30
option to keep the knees bent or you could straighten the legs
31
then focusing the gaze on one spot see if you can lean the upper body back just a little bit more
32
take a one more deep breath in here exhale cross your ankles roll over your knees come to tabletop
33
and move through a figure of eight to warm up the wrists
34
Going a few times in one direction.
35
And then reversing your figure of eight.
36
coming back through center moving through cat cow now inhale arch your back exhale round
37
option two keep the hands or the shoulders in the hips directly over the wrists
38
and knees or you could rock back and ripple forward inhale to rock back exhale to ripple forward
39
once more
40
and pausing in tabletop extend
41
and lift the right leg arch your back here take a
42
deep breath in as you exhale bring the knee to your
43
nose rounding your back here inhale extend arch the back exhale knee to nose two more times
44
Final one.
45
Then extend the right leg back.
46
Come into a modified side plank on the left.
47
So the left leg creates a kickstand here as you reach the right arm overhead.
48
Lift up through the right side of your torso.
49
Like you're creating a big curve down the side of your body.
50
just feeling for that stretch down the right side now take a deep breath in here exhale come back to tabletop
51
then extend and lift the left leg arch your back inhale exhale knee to nose
52
inhale extend arch your back exhale knee to nose two more times
53
then extend the left leg come into your modified side plank on the right reach the left arm overhead
54
Find a stretch down the whole left side of the body now.
55
Pause for one more breath in.
56
Exhale, come back to tabletop.
57
Then tuck your toes, push back to downward dog.
58
And slowly pedal out your legs.
59
swaying the hips side to side
60
pause and hold, take a deep breath in on your exhale,
61
step or hop to the top of the mat and fold forward.
62
Inhale, round the back, roll all the way up to stand, lift your arms, lift your gaze,
63
little back bend here, just slightly sending the hips forward as you open the chest,
64
and then exhale, relax your arms by your side, good.
65
Turn to face the side of your mat now,
66
inhale reach your arms up and exhale bend to the left inhale lift up exhale bend to the right
67
inhale lift up then step into star so legs straight arms reaching apart inhale here
68
exhale come to goddess turn your feet out bend your knees cactus your arms inhale here
69
exhale straight and the legs come into triangle on the right side
70
so the right hand comes down as the left arm reaches up turn your chest open pause for a breath in
71
then exhale turn to the right come into pyramid folding over your leg pause for a breath in here
72
exhale find low lunge now reaching your arms up as you inhale exhale relax the hips down
73
good bring your hands down open out into skandhasana sinking the hips towards the right heel
74
if you're not feeling too warm just yet keep the hips a little higher for now pause for a breath in
75
then exhale switch to the left side so bending the left knee straightening the right finding skandhasana for a breath in
76
and exhale turn to face the back of your mat come into low lunge reach your arms up inhale
77
exhale hands come down come into pyramid it.
78
Straightening the legs, folding over the front leg now.
79
Inhale here. And exhale.
80
Coming into triangle, open out the back foot.
81
Left hand can rest on the leg as the right arm reaches up, turning the chest open inhale here
82
and exhale coming up finding goddess pose bending the knees sinking the hips cactusing the arms pause for a breath in
83
exhale straighten the arms straighten the legs come to star
84
and then step to the left side of the mat feet
85
together reach your arms up inhale exhale bend to the
86
right inhale lift up exhale bend to the left inhale
87
lift up one more round exhale bend to the right inhale
88
lift up exhale bend to the left inhale lift up step two star straight arms straight legs inhale here
89
and then exhale come to goddess cactus the arms as you lower the hips down
90
inhale here exhale come into triangle on the left side left
91
hand rests on the leg as the right arm reaches up inhale exhale turn
92
and fold into pyramid pause for a breath in exhale lower into low lunge arms up as you inhale here
93
then exhale open out into skanasana on the left side maybe
94
this time we're a little warmer for it pause for a breath in
95
exhale switching to the right side come to skanasana inhale here
96
exhale turn to face the right side of the mat find low lunge inhale arms lift
97
and exhale coming to pyramid straighten the legs fold forward
98
inhale open into triangle open out the back leg turn the chest open
99
exhale here
100
and inhale lifting up coming to goddess cactus the arms bend
101
the knees sink the hips down inhale here exhale straighten the
102
arms straighten the legs find star pause for a breath in
103
exhale step to the right side bringing the legs together reaching the arms up inhale
104
and exhale bend left inhale lift the arms up exhale bend right good inhale lift up
105
then relax your arms turn to face the front of your mat inhale reach your arms up little back bent
106
as you gaze up
107
and exhale to fold inhale to lift halfway exhale
108
step to plank pause for a breath in here open to side plank on your right exhale modifying
109
if need pause for a breath in here
110
and exhale left foot steps forward come to twisted lizard so dipping the right side hip down
111
left arm reaches toward the back of the mat here pause and hold take a deep breath in
112
as you exhale lift your hips reach the left arm overhead finding that beautiful side body stretch
113
pause for a breath in exhale dip the hip back down twisted lizard
114
then open up into sides into skandhasana on your left spinning
115
to face the other side of the mat pause for a breath in here
116
with your breath out travel to the other side of the mat then turn to face that sidestep to plank
117
inhale here
118
exhale open to side plank on your left modifying if you need pause for a breath in and out
119
and then right foot steps to twisted lizard dip your hip
120
down as the right arm reaches for the back of the mat inhale here
121
and exhale lift your hips reach the right arm overhead finding
122
that beautiful side body stretch and exhale sink down twisted lizard one more time Inhale, lift up.
123
Exhale, sink down.
124
And spin open into skanasana on your right.
125
Pause.
126
Inhale here.
127
And exhale, shifting to the other side.
128
Turn to face forward.
129
Step to malasana.
130
Now we're a little warmer.
131
Maybe it's feeling more available.
132
Option to bring hands to prayer, just gently pressing the arms against the legs, keeping the chest open here.
133
lower your hands straighten your legs fold forward and bring opposite hand to catch hold of opposite leg or ankle
134
And you want your right arm so it's over the top of your left.
135
Start twisting the torso.
136
Twisting open to the right so that you can lift your right arm and gaze under your arm.
137
Deep breaths in here as you continue to twist open to the right.
138
Gazing under the right arm.
139
and then release now place the left arm over the top of the right twist left
140
start lifting your arms so that you can gaze under pause and hold for a breath in
141
exhale and release and step back to plank and lower your knees for tabletop
142
then extend and lift the left leg and the right arm coming to a tabletop balance pause for a breath in here
143
and exhale come to tiger reaching to catch hold of the back foot it's okay
144
if you don't quite reach
145
if you are there press your foot into your
146
hand pause here lift the leg a little higher inhale
147
and exhale come back to your tabletop balance keep the leg lifted lower the hand
148
and sweep the left leg around and forward coming back to lizard lunge this time driving the hips forward and down
149
maybe you edge the back knee further down the mat to create a little more space now
150
Keep the right hand on the mat.
151
Reach the left arm up to twist open.
152
And straighten your front leg.
153
Move the hips back.
154
and when you feel balanced sweep the left leg back to find a balance pause for a breath in here
155
exhale low the foot lift up to gate left arm rests on the leg right arm reaches overhead
156
right knee creates a kickstand here feel that stretch down the right side of the body pause for a breath in.
157
Then with your breath out turn to face the left leg fold into half split.
158
Option to keep a little bend in the front knee.
159
Just relax your chin to your chest.
160
Re -bend the front knee for low lunge.
161
And step back to plank.
162
Lifting the left leg now.
163
So we're finding this one leg plank.
164
If it's too much, right knee could always come down here. So pausing hold.
165
Push the floor away.
166
Inhale.
167
exhale chaturanga keeping this leg lifted as you lower then inhale to your back bend of choice exhale to tabletop
168
lifting right leg and left arm find your tabletop balance
169
and then coming into tiger pose bend the leg catch hold of the foot
170
or hold the arm
171
and leg in space opening the chest
172
gazing ahead of you hold for one more breath in
173
exhale extend the arm and the leg finding
174
that balance keep the leg lifted lower the hand as you sweep the leg round coming into lizard pausing here
175
and keep the left hand on the mat reach the right arm up as you twist open inhale here
176
exhale straight in the front leg move the hips back for a twisted half split
177
and sweep the right leg back to find a balance keeping the leg lifted for now as you inhale
178
exhale low with a foot lift up for gate right hand
179
rests on your leg left arm reaches overhead finding a stretch down the left side body inhale here
180
and then exhale turn to the right come into half split folding over your leg
181
Deep breaths in and out now.
182
Hold for one more breath in.
183
Exhale, come back to low lunge.
184
Step back to your one -legged plank, keeping the right leg raised.
185
Left knee could be down to modify.
186
Push the floor away, hold for a breath in.
187
exhale lower down inhale to find your back bend of choice and exhale we'll push back to child's pose
188
resting your head on the mat slow down your breath now
189
then ripple forward come
190
and lie down on your belly reach the right arm out
191
to the right side roll onto the right side of your body to find a shoulder roll
192
it's resting the head on the mat now
193
option two bend the left leg place the foot behind you
194
so that you can twist open a little bit more
195
and find more of an opening for the right side of the chest so
196
and bring your left knee to the left side of the
197
mat as you lie on your belly finding a half frog position bring the arms into a sphinx position
198
and pause here
199
then release the left knee down the mat
200
reach the left arm out to your side roll onto the left side of the body finding your shoulder roll here.
201
Option two, bend the right leg and place the foot behind you, rolling a little more weight onto your shoulder.
202
and bring the knee up to the right side as you
203
roll onto your belly finding your half frog bring the arms into sphinx and pause here
204
release the right leg and then push back to tabletop
205
you may want to turn to the side of your mat
206
so your knees stay on the mat in a moment
207
then keeping these in line with hips open the knees apart
208
for frog keeping the feet flex can also really help
209
and you can either stay up on your hands
210
or come down to your forearms and I find having an arch in your back
211
so we tilt the pelvis forward can actually really help a lot of us find a little more ease in this posture
212
Take one more deep breath in.
213
And as you breathe out, use your hands to lift yourself up.
214
Bring the knees together.
215
They may feel a little sensitive.
216
that's normal come and lie down on your back and hug your knees into your chest
217
either keeping the knees together now or finding happy baby
218
you have a couple of options now you can stay in your happy baby
219
or extend the legs apart so either holding on to the insides of the legs
220
or catching hold of the feet to open the legs apart here
221
and rebound the knees lower your feet down to the mat
222
and open your arms out to the sides a couple of options now you can either lift your legs up
223
so your feet are in line with your hips for a restored shoulder stand
224
or you could come up into shoulder stand I'll be
225
leaving that one out personally today but the opportunity is there if you'd like to take it so
226
if you're in shoulder stand carefully come out if your legs are lifted in the air lower them down
227
and then we'll take a counter pose with fish
228
so add your hands under your bum puff up your chest edge your elbows under your back
229
and tilt the head back to open the throat five breaths here
230
Two, come out, relax, release your arms and come into Shavasana. so So,
231
let's go.
232
Thank you. So, let's go. so deepen
233
your breath
234
with each inhale feel your upper back press into the mat bringing your awareness back to your space
235
gently wiggle your fingers and toes reach your arms overhead with a big breath in find a full body stretch
236
and exhale out hug your knees into your chest roll onto your side
237
and join me back in a seated position just keeping your eyes closed for now as you sit up tall
238
we'll finish like we always do by taking a deep breath in and a big sigh out
239
open your eyes when you're ready
240
thank you so much for your time and energy i hope
241
that you are enjoying exploring the many possibilities in your practice
242
as these classes change class to class thank you again take care and I will see you tomorrow.
243
Yoga isn't what most of us think it is.
244
Most people treat yoga like exercise, like if you just do more you'll get results.
245
But that's where so many people go wrong.
246
Because progress isn't linear.
247
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.
248
That's just how progress works.
249
The problem is the internet teaches people that progress is a straight line.
250
And honestly, that mindset makes people quit.
251
What works is consistency, not intensity.
252
Slow and steady.
253
Small wins repeated over time.
254
Because it's not the hardest practice that changes you.
255
It's the one you can actually stick with.
256
And when you stop burning yourself out, you start noticing progress in a different way.
257
You feel stronger, more open, more steady, day by day.
258
And that's how yoga starts working.
259
Not as a quick fix, but as something that genuinely supports you.
260
If you want a plan that helps you build that kind of consistency, click the link on screen now to join Momentum Flow.
Scarica l'app
Tutto ciò che serve per parlare fluentemente
Pronuncia con IAVoto per ogni frase
Pratica IPAPadroneggia ogni suono
VocabolarioCostruisci il tuo lessico
Gioco di vocabolarioImpara giocando
Stesso Canale
A22
20 Min Morning Yoga Flow | Every Day Full Body Yoga For All Levels
Daily ConversationWorking Adults
B11
15 Min Daily Yoga Flow | Everyday Full Body Yoga For All Levels
Daily ConversationWorking Adults
B11
When to inhale and exhale during yoga
Daily ConversationUniversity StudentsWorking Adults
A230 Min Energising Morning Yoga Flow | Full Body for Yoga All Levels
Daily ConversationWorking Adults
B230 Min Yoga Flow | Full Body Yoga to Feel Good (Intermediate)
Daily ConversationWorking Adults
B230 Min Mandala Yoga Flow | Full Body Intermediate Yoga
Daily ConversationWorking Adults
A25 Min Full Body Warm Up | Feel Good Mobility Routine Before Your Workout
TeensDaily ConversationHigh School Students
FOR YOU
Video consigliato
B160 frasi
How to Find Inner Peace | A Powerful Moral Story
Daily ConversationWorking Adults
B1327 frasi
SUNDAY RESET ROUTINE: deep cleaning, self care & productive weekly prep
Daily ConversationWorking Adults
B11
20 frasi
Day 5 of English Shadowing Practice #shadowing #englishshadowing #kendalljenner
Daily ConversationWorking Adults
B13
57 frasi
10-Minute Guided Meditation: Self-Love | SELF
Daily ConversationWorking Adults
B11
269 frasi
the 2 week CHLOE TING shred challenge: My honest thoughts 💭
Daily ConversationWorking Adults
B11
166 frasi
10 Min Morning Yoga Flow | Full Body Stretch To Start The Day
Daily ConversationWorking Adults
B11
10 frasi
Daily Gratitude ❤️ | Lucy Hale
Daily ConversationWorking Adults
B11
201 frasi
Shuffling for Beginners: Your First 5 Moves to Master
Daily ConversationWorking Adults
B11
15 frasi
Beyond Massage Ep.1 | Rolfing with Anne Marie
Daily ConversationWorking Adults
B11
99 frasi
Fix Your TILT! How To Correct Bad Lower Back Posture For Good!
Daily ConversationWorking Adults
B12
432 frasi
30 MIN FULL BODY WORKOUT || At-Home Pilates (No Equipment)
Daily ConversationWorking Adults
Vocabolario e note di pronuncia per questa lezione
Questa lezione di conversazione si basa sul video “Mandala Yoga Flow”. Le parole che ritornano più spesso: exhale, arm, leg, inhale, breath. Questo video contiene 260 frasi e 3086 parole da ripetere con lo shadowing. Il parlato dura 36:47. Chi parla lo fa lentamente, circa 84 parole al minuto, quindi c’è tempo per imitare ogni suono. Solo il 79% delle parole rientra nelle 3.000 più comuni dell’inglese, quindi il lessico è impegnativo.
Vocaboli chiave di questo video
15 parole del video che vale la pena imparare, con pronuncia e significato:
| Parola | Pronuncia | Significato |
|---|---|---|
| breathe verbo | /bɹiːð/ | respirare |
| knee sostantivo | /ni/ | ginocchio |
| pause sostantivo | /pɔːz/ | pausa |
| bend verbo | /bɛnd/ | curvare, piegare |
| hip sostantivo | /hɪp/ | anca |
| twist verbo | /twɪst/ | torcere, attorcigliare |
| stretch verbo | /stɹɛt͡ʃ/ | tendere |
| fold verbo | /ˈfəʊld/ | piegare |
| gaze verbo | /ɡeɪz/ | fissare |
| arch sostantivo | /ɑɹt͡ʃ/ | arco |
| overhead sostantivo | /ˈəʊvəˌhɛd/ | costi di gestione |
| lizard sostantivo | /ˈlɪzɚd/ | lucertola |
| sink verbo | /ˈsɪŋk/ | affondare, sprofondare |
| belly sostantivo | /ˈbɛli/ | pancia, ventre |
| pose verbo | /poʊz/ | porre |
I phrasal verb che sentirai
| Parola | Significato |
|---|---|
| back down verbo | cedere |
| come back verbo | tornare |
| come up verbo | venire fuori, emergere |
| hands down avverbio | ad occhi chiusi |
| slow down verbo | rallentare, decelerare |
Frasi da ripetere
Frasi brevi e complete del video che puoi riutilizzare nella conversazione di tutti i giorni:
- 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 grammatica di questo video
Le strutture che chi parla usa di più, con le parole esatte del video:
| Struttura | Nel video |
|---|---|
| Verbo + -ing enjoy, keep, stop… + -ing — i verbi seguiti dalla forma in -ing | keep grounding · Start twisting · start lifting |
| Possibilità con “might / may” might/may + verbo — qualcosa di possibile ma non certo | may want · may feel |
| Futuro con “will” will + verbo — una decisione, una promessa o una previsione | won't need · we'll begin · we'll push |
| Present continuous am/is/are + -ing — qualcosa che succede adesso o in questo periodo | you're not tipping · you're creating · we're finding |
Pronuncia a cui fare attenzione
Chi parla usa 23 contrazioni e forme ridotte, come you're, we'll, we're. Pronunciale nella forma breve, così come le senti.
- I suoni “th”: breathe /bɹiːð/, throat /ˈθɹoʊt/
- Parole lunghe — attenzione all’accento: consistency /kənˈsɪs.tən.si/, intensity /ɪnˈtɛnsɪti/, genuinely /ˈd͡ʒɛn.ju.ɪn.li/
I suoni difficili per chi parla italiano:
- /h/ — va soffiata, non è muta: hip /hɪp/, overhead /ˈəʊvəˌhɛd/, halfway /ˌhæfˈweɪ/, heel /hil/, exhale /ˌɛksˈheɪ̯l/
- Consonante finale — senza aggiungere una vocale dopo: pause /pɔːz/, bend /bɛnd/, hip /hɪp/, twist /twɪst/, stretch /stɹɛt͡ʃ/
- /æ/ — più aperta della “e”: relax /ɹɪˈlæks/, triangle /ˈtɹaɪˌæŋɡəl/, ankle /ˈæŋ.kəl/, wrap /ɹæp/, halfway /ˌhæfˈweɪ/
Come esercitarsi con questo video
- Ascolta tutto il video una volta senza parlare e annota le parole che non conosci.
- Fai shadowing frase per frase a velocità normale, ripetendo ognuna finché il tuo ritmo coincide con quello di chi parla.
- Registrati e confronta con l’originale, facendo attenzione a parole come breathe, knee, pause.
Cos'è la tecnica dello Shadowing?
Shadowing è una tecnica di apprendimento delle lingue supportata da studi scientifici, originariamente sviluppata per la formazione dei traduttori professionisti e resa popolare dal poliglotta Dr. Alexander Arguelles. Il metodo è semplice ma potente: ascolti un audio in inglese di madrelingua e lo ripeti immediatamente ad alta voce — come un'ombra che segue il parlante con un ritardo di solo 1–2 secondi. A differenza dell'ascolto passivo o degli esercizi di grammatica, lo shadowing costringe il tuo cervello e i muscoli della bocca a elaborare e riprodurre simultaneamente i modelli di discorso reale. La ricerca dimostra che migliora significativamente la precisione della pronuncia, l'intonazione, il ritmo, il discorso connesso, la comprensione dell'ascolto e la fluidità del parlato — rendendolo uno dei metodi più efficaci per la preparazione alla prova di speaking dell'IELTS e per la comunicazione reale in inglese.