Pratica di Shadowing: Yoga For Tight Hamstrings & Lower Back | Yoga With Adriene - Impara a parlare inglese con i video
Scegli una modalità di pratica
Ogni modalità apre una sala di pratica a schermo intero.
134 frasi
Se le frasi sono troppo corte o troppo lunghe, clicca su Edit per modificarle.
1
Hello, dear friends, Welcome to Yoga with Adriene!
2
I'm Adriene, this is sweet Benji.
3
And today we have a Ten Minute Yoga for Tight Hamstrings.
4
So we're going to jump right in.
5
Come on down to the ground.
6
Find yourself a seat.
7
And you can sit up on a blanket or a block or some towels.
8
Get a little lift in the hips if that helps you begin in this position.
9
We'll sit up nice and tall, and although we are focusing on tight hamstrings today, we always take a second to tune in and really approach this time as valuable, beneficial time to reconnect with ourselves.
10
Taking a holistic approach, considering the whole body, all parts of the self.
11
So let's begin by softening our gaze or closing down the eyes just for a moment.
12
Allow your shoulders to relax and allow yourself to be here for this, these ten minutes.
13
It's going to go by quick.
14
So give yourself whatever permission you may need to just be present for this short session.
15
Good. We've arrived.
16
Take a deep breath in through the nose.
17
And out through the nose or mouth.
18
And one more time.
19
In through the nose.
20
And as you exhale out through the nose or mouth, see if you can relax your shoulders.
21
Drop them down away from your ears.
22
Maybe just a little bit more.
23
Beautiful. On your next breath, let's use that inhalation to come out of our seat and move to a tabletop position.
24
Continue to breathe here with as much awareness as you can muster.
25
And really, that just means paying attention to the breath, not...
26
not allowing it to just go on automatic.
27
From your tabletop position.
28
We'll move with the breath.
29
Inhale to drop the belly, open the chest, look forward.
30
Exhale to round through the spine, chin to chest.
31
Really finding this big stretch in the low back one more time.
32
Inhale drop the belly.
33
Open the chest.
34
Exhale round through the spine.
35
Feel this stretch in the back body.
36
Draw your navel up to your spine.
37
Nice. Now inhale back to tabletop position.
38
Extend just your right leg out.
39
Curl your right toes under.
40
Extend through your right heel.
41
So you're really feeling that stretch in the Achilles in the ankle, the calf back of the knee and the hamstring.
42
And then with an awareness of the crown of your head reaching forward so the head's not just dropped here, begin to rock a little front and back.
43
Peek at me anytime if you need to.
44
Nice. And then we'll take that right foot and step it all the way up to the top of our mat.
45
Feel free to use your right hand to help guide it up, and we'll come into a low lunge here by walking the left knee back just a bit and aiming to get that front knee stacked over the front ankle.
46
Inhale to look forward.
47
Exhale. Stay here and relax the shoulders.
48
Good. Inhale look forward.
49
On your exhale shift your hips back.
50
Flex your right toes towards your face.
51
And breathe here in this stretch soft bend or generous bend in that right knee.
52
So we don't want to lock out the knee here.
53
We want to find that bend in the knee so that we can target the hamstring with a little more specificity.
54
You continue to notice your breath, breathe with awareness.
55
And then rolling through that right foot, we'll plant the palms.
56
And we're going to step back to downward facing dog.
57
So you can move slowly mindfully we'll send the hips up high, melt the heart down ground through the knuckles and the fingertips.
58
And then here, just take a couple moments to peddle out through the feet.
59
Breathe. And then when you are ready, step the left foot forward into your lunge.
60
Lower the right knee.
61
Walk it back just a bit.
62
Find your footing.
63
Find your foundation and then inhale.
64
Open the chest.
65
Look forward.
66
Stay for the exhale as you relax your shoulders down.
67
Inhale in again and exhale to send the hips back.
68
Now flexing your left toes towards your face.
69
Big stretch here. Stay with it. Breathe.
70
Gentle bend in the left knee.
71
Giving the busy mind maybe a little break.
72
And staying with the sensation here on your mat.
73
Roll through that left foot.
74
Plant the palms.
75
Step it back to downward facing dog.
76
Peddle it out. Three breaths here.
77
Nice slow, smooth, steady breathing.
78
After the third breath, we'll come up onto the tippy tip tip toes.
79
I don't know if that was necessary.
80
Could have just said tippy toes, but tippy tip tip.
81
Ground through the index finger and thumb, imagine lifting a little bit more from your hip creases, maybe getting a little more melt in the heart.
82
Maybe not. Inhale in again and then exhale.
83
Let the heels get heavy.
84
Drop them down. It's okay.
85
They don't need to touch the mat.
86
Beautiful. Then slowly and with control come back to all fours.
87
Tabletop position.
88
Curl the left toes under.
89
Extend the left toes out and we'll give it a rock here.
90
Beautiful. Come back to tabletop position.
91
Swing the legs to one side.
92
Any side. We'll come through to a seat.
93
You can sit up on a prop if it feels right here.
94
Bend the knees.
95
Take the hands behind the thighs.
96
Inhale. Lift your chest.
97
Exhale slowly.
98
Bring your heart forward and we'll begin to melt into a seated forward fold variation so you can stay here breathing.
99
You can begin to extend through the heels.
100
Breathing. You might grab the shins, the ankles or the feet.
101
Maybe taking a bind by bringing the index finger and thumb to the big toe, index finger, middle finger and thumb.
102
So I'll quiet down here and allow you to take three to five breaths here in this posture, I recommend softening your gaze or closing the eyes.
103
Breathing with the sensation.
104
And when you're ready in your own time, we can slowly release this and come to lie flat on our backs, knees bent, feet planted firmly on the earth.
105
Get centered on your mat.
106
And when you're ready on your inhale, send just the right leg up.
107
Flex the right foot.
108
Interlace the fingertips behind the right thigh.
109
Stay here. Breathing can also use a strap or a little towel here to help give you a little support in and connecting with this.
110
Leg up stretch like so.
111
Or if you want to take it a little bit deeper, we can climb all the way up towards the ankle or take the bind even here.
112
So everybody's going to be different.
113
I recommend keeping a soft bend in that right knee.
114
Final option is to extend the left leg, keep some energy through the left foot.
115
Everyone use your next exhale to relax your shoulders.
116
And then we'll switch.
117
Right foot comes down.
118
Take your time.
119
Left foot goes up and we'll do the same thing on this side.
120
Notice how this side might feel a little bit different.
121
Stay present.
122
This is the last move of our session here together.
123
So keep your awareness on your breath and noticing any sensation in the body here.
124
Maybe extend that right leg.
125
And on your next exhalation, use it to relax your shoulders.
126
And then we'll release.
127
Hug both knees into the chest.
128
Give yourself a big squeeze.
129
Maybe rock a little side to side, then slide the hands behind the thighs.
130
One last time.
131
We'll rock and roll up and down the length of the spine.
132
And you are done.
133
We did it! Thank you so much for spending this time with me, and for spending this time with yourself, with your body and your breath.
134
I will see you next time. Take good care. Namaste.
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
A21
Yoga for Healthy Feet | Strengthen, Stretch & Restore
Daily ConversationWorking Adults
B11
Nervous System Reset | 10 minute yoga practice
American AccentDaily ConversationUniversity StudentsWorking Adults
B13
Yoga For Neck, Shoulders, Upper Back | 10-Minute Yoga Quickie
American AccentDaily ConversationUniversity StudentsWorking Adults
B12
Short Wake Up Flow - 15 Minute Morning Yoga
American AccentDaily ConversationUniversity StudentsWorking Adults
B12
Brain + Body Balance | 22-minute Yoga Practice
American AccentDaily ConversationUniversity StudentsWorking Adults
B12
Mountain Flow - Hands Free Yoga Practice
American AccentDaily ConversationUniversity StudentsWorking Adults
✨ Video consigliato
B21
162 frasi
The REAL WAY to UNLOCK YOUR HAMSTRINGS (Follow Along Stretch)
Daily ConversationWorking Adults
B17
115 frasi
10 Simple Daily Habits to Change Your Life 💫
American AccentBusiness EnglishDaily ConversationUniversity Students
B16
26 frasi
Seeing a Doctor About Back Pain
American AccentDaily ConversationWorking Adults
B11
99 frasi
Fix Your TILT! How To Correct Bad Lower Back Posture For Good!
Daily ConversationWorking Adults
B11
38 frasi
5 Minute Meditation for Relaxation & Positive Energy | 30 Day Meditation Challenge
American AccentDaily ConversationUniversity StudentsWorking Adults
B14
48 frasi
Just LISTEN or SHADOW: English Speaking Practice
American AccentDaily ConversationHigh School StudentsUniversity Students
B11
6 frasi
When to inhale and exhale during yoga
Daily ConversationUniversity StudentsWorking Adults
B13
10 frasi
📍EP 408: Học Yoga #hoctienganh #tienganhchotre #learningenglish
Business EnglishDaily ConversationUniversity Students
B12
432 frasi
30 MIN FULL BODY WORKOUT || At-Home Pilates (No Equipment)
Daily ConversationWorking Adults
B11
128 frasi
10 min Gentle Morning Yoga for Beginners (NO PROPS)
Daily ConversationWorking Adults
Vocabolario e note di pronuncia per questa lezione
Questa lezione di conversazione di livello B1 si basa sul video “Yoga For Tight Hamstrings & Lower Back”. Le parole che ritornano più spesso: knee, exhale, inhale, breath, toe. Questo video contiene 134 frasi e 1321 parole da ripetere con lo shadowing. Il parlato dura 10:12. Chi parla mantiene un ritmo costante di circa 130 parole al minuto, comodo per lo shadowing. Solo il 80% delle parole rientra nelle 3.000 più comuni dell’inglese, quindi il lessico è impegnativo.
Vocaboli chiave di questo video
Le 15 parole più avanzate del video, con pronuncia e significato:
| Parola | Pronuncia | Significato |
|---|---|---|
| breathe verbo | /bɹiːð/ | respirare |
| exhale verbo | /ˌɛksˈheɪ̯l/ | espirare, esalare |
| inhale verbo | /ɪnˈheɪl/ | inspirare, inalare |
| toe sostantivo | /təʊ/ | dito del piede, dito |
| bend verbo | /bɛnd/ | curvare, piegare |
| spine sostantivo | /spaɪn/ | colonna vertebrale |
| ankle sostantivo | /ˈæŋ.kəl/ | caviglia |
| thigh sostantivo | /θaɪ/ | coscia |
| flex verbo | /flɛks/ | piegare, flettere |
| heel sostantivo | /hil/ | tallone, calcagno |
| sensation sostantivo | /sɛnˈseɪʃən/ | sensazione, senso |
| melt verbo | /mɛlt/ | sciogliere, fondere |
| thumb sostantivo | /ˈθʌm/ | pollice, dito grosso |
| fingertip sostantivo | /ˈfɪŋɡɚˌtɪp/ | punta del dito |
| lunge sostantivo | /lʌnd͡ʒ/ | allungo, affondo |
I phrasal verb che sentirai
| Parola | Significato |
|---|---|
| go up verbo | salire |
| roll up verbo | arrotolare |
Frasi da ripetere
Frasi brevi e complete del video che puoi riutilizzare nella conversazione di tutti i giorni:
- We'll move with the breath.
- I don't know if that was necessary.
- We'll come through to a seat.
La grammatica di questo video
Le strutture che chi parla usa di più, con le parole esatte del video:
| Struttura | Nel video |
|---|---|
| Possibilità con “might / may” might/may + verbo — qualcosa di possibile ma non certo | may need · might grab · might feel |
| Futuro con “will” will + verbo — una decisione, una promessa o una previsione | We'll sit · We'll move · we'll take |
| Futuro con “going to” be going to + verbo — un piano o qualcosa che si vede arrivare | we're going to jump · It's going to go · we're going to step |
| Obbligo: must / have to / need to dire che qualcosa è necessario | need to just be · need to touch |
Pronuncia a cui fare attenzione
Chi parla usa 25 contrazioni e forme ridotte, come we'll, don't, you're. Pronunciale nella forma breve, così come le senti.
- I suoni “th”: breathe /bɹiːð/, thigh /θaɪ/, thumb /ˈθʌm/
- I suoni “sh” e “zh”: sensation /sɛnˈseɪʃən/, exhalation /ˌɛkshəˈleɪ̯ʃən/, inhalation /ˌɪnhəˈleɪʃən/, shin /ʃɪn/, variation /ˌvɛəɹiˈeɪʃn̩/
- Parole lunghe — attenzione all’accento: exhalation /ˌɛkshəˈleɪ̯ʃən/, inhalation /ˌɪnhəˈleɪʃən/, specificity /spɛsɪˈfɪsɪti/, beneficial /ˌbɛn.ɪˈfɪʃ.əl/
I suoni difficili per chi parla italiano:
- /h/ — va soffiata, non è muta: exhale /ˌɛksˈheɪ̯l/, inhale /ɪnˈheɪl/, hamstring /ˈhæmstɹɪŋ/, heel /hil/, exhalation /ˌɛkshəˈleɪ̯ʃən/
- Consonante finale — senza aggiungere una vocale dopo: bend /bɛnd/, relax /ɹɪˈlæks/, flex /flɛks/, melt /mɛlt/, fingertip /ˈfɪŋɡɚˌtɪp/
- /æ/ — più aperta della “e”: relax /ɹɪˈlæks/, hamstring /ˈhæmstɹɪŋ/, ankle /ˈæŋ.kəl/, strap /stɹæp/, stack /stæk/
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, exhale, inhale.
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.