シャドーイング練習: Mountain Flow - Hands Free Yoga Practice - YouTubeで英語スピーキングを学ぶ
B1
Hello, everyone, and welcome to Yoga with Adriene!
173 文
文が短すぎたり長すぎる場合は、Editをタップして調整してください。
1
Hello, everyone, and welcome to Yoga with Adriene!
2
I am Adriene, this is sweet Benji.
3
And today we have a Hands Free Mountain Flow.
4
I think this is a great practice that you can do at the top of your mat, or just in your space.
5
You don't even need to roll out of a mat.
6
So let's come to standing.
7
Standing tall in mountain pose.
8
Let's begin with the feet hip width apart.
9
To begin, allow your hands and arms to rest gently at your sides.
10
Maybe turning the palms gently forward just to kind of come into this shape that says I am inviting myself to be present.
11
This is a short practice.
12
Feeling your feet on the earth.
13
Relaxing your shoulders down.
14
Bringing your awareness.
15
Your attention to your breath.
16
Can close the eyes or soften your gaze to help encourage your attention.
17
To drift inward.
18
So moving from the external to-dos.
19
Just inward for a little bit.
20
Inviting balance in.
21
For the mind.
22
For the body and the spirit as well.
23
From here gently begin to deepen your breath, taking a bigger, longer, fuller exhale in through the nose.
24
And out through the nose or mouth.
25
Again, big inhale in through the nose.
26
Now through the nose or mouth.
27
Good. From here you can open the eyes just a little bit.
28
Inhale. Reach the arms all the way out.
29
Circling out to come all the way up.
30
Standing tall here in volcano pose. Inhale.
31
Reach, reach. Reach towards the sky.
32
Ground through the feet.
33
Exhale. Right hand comes to your right side.
34
Left fingertips reach up and over side body stretch.
35
Inhale. Bring both arms back up to center. Exhale.
36
Take it to the other side, left hand to the outer edge of your leg.
37
Right fingertips reach up and over.
38
Inhale. Come back to center.
39
Exhale. Palms come together and they slither down to your heart space.
40
Anjali mudra lift the sternum up to the thumbs.
41
Ground through all four corners of the feet.
42
Inhale it. Circle it out and up once again.
43
This time cactus the arms lift the chest.
44
Maybe gaze up and the elbows lift the chest.
45
Good. Inhale all the way up to center.
46
Palms come together.
47
Bend your knees and we're going to fold all the way down.
48
Hands. Stay at the heart here.
49
Crown of the head releases down and then release the arms.
50
Release the weight of the head. Release any gripping in the toes.
51
Good. Bend your knees.
52
Bring your hands down to your waist.
53
Ground through the feet again.
54
Bend your knees to support your low back here.
55
Strong legs as you press into the feet.
56
Lift your heart and come all the way back up to mountain.
57
Coming into this superhero shape.
58
Open the chest, lift your chest, look up and then exhale.
59
Stack it all back. Tadasana.
60
Fingertips. Arms wrestling. Resting.
61
Excuse me. Gently at your sides.
62
Crown of the head lifted.
63
Feel your feet on the earth.
64
Inhale. Send the fingertips out left to right.
65
Reach all the way up.
66
Exhale. Right hand comes down.
67
Left fingertips reach over side.
68
Body stretch.
69
Inhale. Come back to center. Exhale.
70
Take it to the other side.
71
Good. Inhale. Come back to center.
72
Exhale. Palms come together.
73
Hands to heart.
74
Inhale. Lift the sternum to the thumbs.
75
Take a deep breath in.
76
Exhale out through the nose or mouth.
77
Fingertips go down to come up.
78
Circle them all the way around.
79
Reach for the sky. Up up up.
80
Good. Exhale cactus arms.
81
Lift your chest.
82
Inhale. Reach all the way up towards the sky.
83
Stack everything.
84
Exhale. Press the palms down.
85
Interlace the fingertips behind the back.
86
Now grounding through the feet.
87
On your next inhale, draw the knuckles down.
88
Open up through the chest.
89
Maybe you gaze up maybe and then keep the bind.
90
As you exhale, bend your knees slowly.
91
Melt your belly, ribcage, chest forward.
92
Crown of the head down towards the earth.
93
Stay here for a breath or two.
94
Breathing slow.
95
Ground through the feet slowly with control.
96
Release the arms.
97
Let them come down to the earth.
98
Inhale in. Exhale hands to the waistline.
99
Continue the journey as you ground through the feet.
100
Reach all the way up through the crown of the head.
101
Coming back into that kind of like superhero shape.
102
Lift your chest and then release.
103
Come back to your mountain pose. Now, any thoughts, any things that are coming up, you can notice them, but keep allowing yourself to simply acknowledge them and not really sit with them.
104
Come back to the sensations in your body here in this mountain pose.
105
Come back to the sound of your breath.
106
One last round.
107
Third time's a charm. Inhale fingertips.
108
Reach out and up.
109
Big stretch. Exhale.
110
Side body stretch to the right.
111
Inhale. Reach up.
112
Side body stretch to the left.
113
Inhale. Reach up.
114
Hands come to the heart, Anjai Mudra this time.
115
Bow the head down. Head to heart. Beautiful.
116
Then lift the chest. Lift the chin.
117
Send the fingertips out. And inhale.
118
Reach for the sky.
119
Exhale. Cactus arms.
120
Inhale. Reach all the way up towards the sky.
121
This time grab your left wrist with your right hand.
122
You're going to think up and over for the side body stretch option to trace your left toes.
123
Bring them behind your right foot, then bend your knees like you're in a little curtsy.
124
Inhale and lean the head back just a bit.
125
Exhale, release and come back to center switch right hand.
126
Excuse me. Left hand grabs the right wrist.
127
Think up and over.
128
Side. Body stretch option to trace the right toes.
129
Bring them behind the left ankle.
130
Bend the knees and a little curtsy and breathe as you lift the chin slightly.
131
Inhale in. Exhale come back to center. Nice.
132
Look up. Reach, reach, reach for the sky. Breathe in.
133
Exhale. Press the palms down.
134
Interlace the fingertips behind the back.
135
One last time. Open up through the chest.
136
Breathe in.
137
Exhale. Bow.
138
Bend the knees.
139
Come all the way into the forward fold.
140
Inhale halfway.
141
Lift here. Keep the bind. If you can.
142
Lifting up halfway and then exhale.
143
Release it all. Release the bind.
144
Let everything go uttanasana.
145
Inhale in deeply here.
146
Stay for the exhale.
147
Nice. Then your choice.
148
You choose hands to hips.
149
Or if you feel stable and strong in the low back, you can reach the fingertips out left to right.
150
Everyone ground through the feet and let's all come all the way up together.
151
Either hands on the waist or fingertips reaching towards the sky.
152
Your choice.
153
Inhale in together, everyone exhale.
154
Bring the palms together.
155
Anjali mudra and option.
156
Now to walk the feet together.
157
Really together.
158
Feeling the arches of the feet close.
159
Squeezing through the legs, lifting up through the chest.
160
Close your eyes.
161
Let's take one final little bit here in mountain pose together, tadasana.
162
And on this next invitation, I want you to think about this idea that it's not just what we do, but how we do it.
163
So I'm going to invite you to drop your right arm to your side.
164
But how you do that is totally up to you.
165
Right arm comes down.
166
And then left arm comes down.
167
There's energy and awareness in the fingertips here.
168
The heart is lifting and the shoulders are melting down the body.
169
We'll take one final breath here together.
170
Inhale lots of love in.
171
And exhale lots of love out to close.
172
Thank you everyone.
173
Take care. Namaste.
アプリをダウンロード
話したすべての文をAIが採点
TRENDING
人気動画
このレッスンについて
このレッスンでは、立っている姿勢から始まり、リラックスしながら自分自身と向き合う時間を持ちます。「ハンズフリーマウンテンフロー」のヨガは、特に気持ちを落ち着け、体の感覚に意識を向けるための素晴らしい練習です。スタンディングポーズから始まり、深い呼吸を通じて心と体、そして精神のバランスを整える方法を学びます。これにより、英語の発音を良くするための集中力が向上し、英語スピーキング練習にも役立つでしょう。
重要な語彙とフレーズ
- マウンテンポーズ - スタンディングポーズの一つで、安定感を得ることができます。
- 深い呼吸 - 息を深く吸い込んで吐き出すことです。リラックスにもつながります。
- 左手が外側 - 体側を伸ばす際の指示として使われています。
- アジャンリムドラ - ハートスペースで手を合わせることで、心を落ち着ける効果があります。
- 体の四隅をグラウンドする - 足元をしっかりと地面に根付かせることを指します。
- フルエクスハレーション - 息を全部吐き出すことを意味し、心と体のリリースを促します。
- カクタスアーム - 腕を開いて胸を上げる姿勢のことです。
- 柔らかい視線 - 目を閉じたりをすることで、内面的な集中を高めます。
練習のヒント
この動画のスピードとトーンに合わせて、英語シャドーイングを行ってみましょう。まず、動画を再生しながら、Adrieneの話す言葉を真似してみてください。彼女の呼吸のタイミングに合わせることを意識し、深い呼吸を行うことでリズムを掴むことができます。特に、＜em>「フルエクスハレーション」や＜em>「深い呼吸」の部分は、ゆっくりと自分の言葉として発音練習をすると良いでしょう。また、動画を止めずに続けて、英語の発音を良くするための練習を繰り返してください。
この練習を通じて、IELTS スピーキング対策としても役立ち、会話スキルを向上させることができるでしょう。是非、YouTubeで英語学習を楽しみ、日常生活にも活かしてみてください。
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。