シャドーイング練習: 10 min Gentle Morning Yoga for Beginners (NO PROPS) - YouTubeで英語スピーキングを学ぶ
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Hi everyone, welcome.
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Hi everyone, welcome.
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I'm going to take you through this short 10 minute morning yoga practice.
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This is a very gentle stretching sequence
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that helps to just get you ready for the day ahead and hopefully get you feeling really good in your body.
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It's suitable for all experience levels and no props are required.
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We're going to start lying down on our backs
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and you can just have your knees bent feet flat on the floor about a hip width distance apart
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and shrug your shoulders down
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and away from your ears palms facing up to the sky just take a moment here to ground yourself
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and get settled taking a few deep breaths in
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and out through the nose I want you to feel your lower back push down into the mat
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so that you're not lifting the rib cage up and creating this gap here.
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So a little bit of core engagement.
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And feel the breath go all the way down to your lower belly,
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lower abdominals, while maintaining the connection of your lower back pressing into the ground.
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and we'll pull our right knee in towards the belly stretch your left leg out in front of you
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and you can roll your right ankle so tracing some circles maybe flexing
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and pointing through your toes you can reverse the direction of
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those circles keep reaching out long through your left leg really pushing down into your left heel
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and still reminding your lower back to push down into the floor,
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relaxing head and shoulders.
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And we'll carry this over into a gentle twist so you can cross your right thigh over your body towards the left.
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So I'm trying to stack my right hip over my left one
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and I'm going to reach my right arm out to the side,
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trying to push the right shoulder blade into the mat.
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find a nice easy breath rhythm
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and we'll come all the way back through to center
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and just switch sides so you can straighten your right leg and now pull that left knee in towards you
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and trace some circles with your left toes rolling through your ankle lengthening your right leg,
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trying to push the back of your knee into the mat.
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Shoulders are away from the ears,
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reverse the motion of the circles and the next time you exhale find a twist
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so you're going to cross your left thigh over your body
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I'm using my right hand to just gently guide it along
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and then my left arm reaches out to the side pushing that left shoulder blade into the mat
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big breath in here
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and releasing back to center bend both knees feet flat to
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the floor let's come into bridge pose set to bandha sarvangasana
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so your feet are hip with distance apart you're going to push your feet into the ground,
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squeeze through your seat and lift your hips,
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low back and mid back off the mat.
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Push into your big toes and hug through your inner thighs.
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Relax your neck, relax your jaw.
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Big breath in to press your seat up a little bit higher.
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And then exhale, roll down inch by inch, nice and slow.
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Let's cross the right ankle over the top of our left knee.
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So a little figure four shape here.
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You're pushing that right thigh and knee away from you
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and then you can reach through with your arms and see
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if you're able to pull that left knee in towards your chest.
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It might feel good just to kind of rock a little bit side to side.
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Try to relax head and shoulders so you're only using a little bit of arm strength.
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Getting a big stretch through that right glute.
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and simply release your left foot back down flat to the floor
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and you can straighten
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that right leg up towards the sky hold on wherever is appropriate to the back of
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that leg and just alternate flexing and pointing through
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that right foot you'll notice this can really change the sensation
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of the stretch as we get into our hamstrings our ankle
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and release let's find reclined pigeon on the second side cross
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your left ankle over the top of your right knee and
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when you're ready pull that right thigh in and you can rock a little
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Only going as deep into poses as feels appropriate and comfortable to you this morning.
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We're really not trying to push ourselves.
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This is meant to be gentle.
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And release the right foot back down to the floor.
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Let's take that hamstring stretch.
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So extend your left leg up towards the sky.
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You can definitely have a bend in your knee here.
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It doesn't need to be perfectly straight and just alternate flexing
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and pointing through that left foot you might notice that one side feels a bit tighter
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and releasing pull your knees in towards your belly
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and just rock up so
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that you can come to cross at the ankles we're going to find downward facing dog auto mukha svanasana
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so my hands are shoulder width distance apart at the top of the mat
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and i'm going to step
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and walk my feet back my feet are about hip width distance apart
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or so
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and you can absolutely have a big bend in your knees
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here as you reach your chest towards your thighs relax your neck
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so your head can hang heavy and maybe just alternate bending one knee straightening the other leg
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push into your fingertips and knuckles
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come forward into your plank pose and we're going to lower onto our belly
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so you can bring your knees down first if you'd like
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and just lower your way down cobra pose bhujangasana
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so your hands can slide back slightly push your palms into the mat reach your tailbone towards your heels
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and lift up through your chest elbows in shine the heart forward
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exhale to release let's press back the child's pose big toes
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together knees as wide as you would like them to be
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the wider they are the more intensely you'll feel this stretch through the inner thighs walk your hands forward
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and just bring your forehead down to the mat
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we can use these morning practices to help really set the tone for the day staying present with yourself here
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two more deep breaths
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and walk your hands in and just come in to take a seat
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and you can sit any way that is comfortable to you here
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and that works for your lower back
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and for your hips I'm going to bring my left hand to my right knee
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and I'm just going to drop my left ear to my left shoulder.
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So we're working on just stretching the right side of the neck.
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You can stretch and crawl the right fingertips out.
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So just a little neck release here.
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And lifting your head back up through to center,
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bring that right hand behind you
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and open into a twist reach the crown of your head up stay long
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and tall through your spine
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and back through to center second side right hand grabs a hold of my left knee
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and i'm this time going to drop my right ear towards my right shoulder
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and i can stretch my left arm out crawling the fingertips on my mat
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so just a neck release on the left side
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lifting your head back up bring
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that left hand back behind you as you rotate pull the lower belly in press your shoulders down
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and coming back through to center last little stretch here just bring your fingertips back behind you
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and stay up onto your fingertips
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and lift your chest up towards the sky think of squeezing
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your shoulder blades behind you bend your elbows a little bit
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and imagine you're trying to bring your elbows together to touch as you lift up through your chest
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and back through to center let's bring the hands at the front of the heart on jelly mudra
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deep breath here consider how you want to feel today how you want your day to go
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notice how just 10 minutes of gentle movement can have a positive impact on how you're feeling
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and let's close our practice by chanting om one time together inhale to chant breathe in oh
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Thank you so much everyone for doing this short morning yoga practice with me.
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I hope you enjoyed it.
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If you'd like to do more of these,
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I have hundreds of them by now.
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So you can definitely make morning yoga a consistent habit,
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something that you do on a regular basis.
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I'll post the link to those playlists down below.
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Please subscribe and hopefully you'll be on the mat with me again tomorrow morning.
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文脈と背景
このビデオは、初心者向けの優しい朝のヨガセッションを提供しています。約10分間の短いルーチンは、日々のスタートをスムーズにし、体をリフレッシュさせることを目的としています。道具は一切不要で、すべての経験レベルの方に適しています。このような内容は、英語学習者にとっても非常に有用です。特に、ヨガの動作や呼吸法に関する英語表現を学ぶことで、英語の発音を良くすることにも繋がります。
日常コミュニケーションのためのトップ5フレーズ
- “Take a few deep breaths in and out” - 深呼吸を数回してみてください。
- “Press your feet into the ground” - 足を地面に押し付けてください。
- “Relax your neck and shoulders” - 首と肩をリラックスさせてください。
- “Feel your lower back pushing down into the mat” - 腰をマットに押し付ける感覚を感じてください。
- “Big breath in” - 大きく息を吸ってください。
これらのフレーズは、YouTubeで英語学習をする際や、IELTSスピーキング対策の練習に役立ちます。
ステップバイステップ シャドーイングガイド
このビデオを通じてシャドーイングを行うには、以下の手順を試してみてください。
- まずはビデオを観賞し、全体の流れを理解します。 内容を把握することで、シャドーイングがしやすくなります。
- セクションごとに区切り、発音を真似しましょう。 各フレーズを何度も聞き、発音とリズムを捉えます。
- 音声を一時停止し、自分の声で繰り返します。 力を入れてはっきりと発音することが重要です。
- 最終的に、音声に合わせて同時に話す練習をしましょう。 これにより、自信を持って英語を話せるようになります。
このようにして、英語の発音を良くするための練習ができます。また、マットの上で体を動かすことで、心身ともにリラックスでき、学習がしやすくなります。こんな風にして、英語を学んでいく中で、シャドーイングサイトを活用するのも一つの方法です。
さあ、あなたもこのビデオで楽しく英語を学びましょう！
シャドーイングとは？英語上達に効果的な理由
シャドーイング（Shadowing）は、もともとプロの通訳者養成プログラムで開発された言語学習法で、多言語習得者として知られるDr. Alexander Arguelles によって広く普及されました。方法はシンプルですが非常に効果的：ネイティブスピーカーの英語を聞きながら、1〜2秒の遅延で声に出してすぐに繰り返す——まるで「影（shadow）」のように話者を追いかけます。文法ドリルや受動的なリスニングと異なり、シャドーイングは脳と口の筋肉が同時にリアルタイムで英語を処理・再現することを強制します。研究により、発音精度、抑揚、リズム、連音、リスニング力、そして会話の流暢さが大幅に向上することが確認されています。IELTSスピーキング対策や自然な英語コミュニケーションを目指す方に特におすすめです。