シャドーイング練習: Yoga For Tight Hamstrings & Lower Back | Yoga With Adriene - 動画で英語スピーキングを学ぶ
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134 文
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Hello, dear friends, Welcome to Yoga with Adriene!
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I'm Adriene, this is sweet Benji.
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And today we have a Ten Minute Yoga for Tight Hamstrings.
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So we're going to jump right in.
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Come on down to the ground.
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Find yourself a seat.
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And you can sit up on a blanket or a block or some towels.
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Get a little lift in the hips if that helps you begin in this position.
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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.
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Taking a holistic approach, considering the whole body, all parts of the self.
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So let's begin by softening our gaze or closing down the eyes just for a moment.
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Allow your shoulders to relax and allow yourself to be here for this, these ten minutes.
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It's going to go by quick.
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So give yourself whatever permission you may need to just be present for this short session.
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Good. We've arrived.
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Take a deep breath in through the nose.
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And out through the nose or mouth.
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And one more time.
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In through the nose.
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And as you exhale out through the nose or mouth, see if you can relax your shoulders.
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Drop them down away from your ears.
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Maybe just a little bit more.
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Beautiful. On your next breath, let's use that inhalation to come out of our seat and move to a tabletop position.
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Continue to breathe here with as much awareness as you can muster.
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And really, that just means paying attention to the breath, not...
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not allowing it to just go on automatic.
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From your tabletop position.
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We'll move with the breath.
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Inhale to drop the belly, open the chest, look forward.
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Exhale to round through the spine, chin to chest.
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Really finding this big stretch in the low back one more time.
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Inhale drop the belly.
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Open the chest.
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Exhale round through the spine.
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Feel this stretch in the back body.
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Draw your navel up to your spine.
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Nice. Now inhale back to tabletop position.
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Extend just your right leg out.
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Curl your right toes under.
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Extend through your right heel.
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So you're really feeling that stretch in the Achilles in the ankle, the calf back of the knee and the hamstring.
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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.
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Peek at me anytime if you need to.
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Nice. And then we'll take that right foot and step it all the way up to the top of our mat.
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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.
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Inhale to look forward.
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Exhale. Stay here and relax the shoulders.
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Good. Inhale look forward.
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On your exhale shift your hips back.
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Flex your right toes towards your face.
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And breathe here in this stretch soft bend or generous bend in that right knee.
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So we don't want to lock out the knee here.
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We want to find that bend in the knee so that we can target the hamstring with a little more specificity.
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You continue to notice your breath, breathe with awareness.
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And then rolling through that right foot, we'll plant the palms.
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And we're going to step back to downward facing dog.
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So you can move slowly mindfully we'll send the hips up high, melt the heart down ground through the knuckles and the fingertips.
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And then here, just take a couple moments to peddle out through the feet.
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Breathe. And then when you are ready, step the left foot forward into your lunge.
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Lower the right knee.
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Walk it back just a bit.
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Find your footing.
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Find your foundation and then inhale.
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Open the chest.
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Look forward.
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Stay for the exhale as you relax your shoulders down.
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Inhale in again and exhale to send the hips back.
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Now flexing your left toes towards your face.
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Big stretch here. Stay with it. Breathe.
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Gentle bend in the left knee.
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Giving the busy mind maybe a little break.
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And staying with the sensation here on your mat.
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Roll through that left foot.
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Plant the palms.
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Step it back to downward facing dog.
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Peddle it out. Three breaths here.
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Nice slow, smooth, steady breathing.
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After the third breath, we'll come up onto the tippy tip tip toes.
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I don't know if that was necessary.
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Could have just said tippy toes, but tippy tip tip.
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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.
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Maybe not. Inhale in again and then exhale.
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Let the heels get heavy.
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Drop them down. It's okay.
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They don't need to touch the mat.
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Beautiful. Then slowly and with control come back to all fours.
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Tabletop position.
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Curl the left toes under.
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Extend the left toes out and we'll give it a rock here.
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Beautiful. Come back to tabletop position.
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Swing the legs to one side.
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Any side. We'll come through to a seat.
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You can sit up on a prop if it feels right here.
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Bend the knees.
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Take the hands behind the thighs.
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Inhale. Lift your chest.
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Exhale slowly.
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Bring your heart forward and we'll begin to melt into a seated forward fold variation so you can stay here breathing.
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You can begin to extend through the heels.
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Breathing. You might grab the shins, the ankles or the feet.
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Maybe taking a bind by bringing the index finger and thumb to the big toe, index finger, middle finger and thumb.
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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.
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Breathing with the sensation.
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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.
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Get centered on your mat.
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And when you're ready on your inhale, send just the right leg up.
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Flex the right foot.
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Interlace the fingertips behind the right thigh.
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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.
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Leg up stretch like so.
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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.
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So everybody's going to be different.
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I recommend keeping a soft bend in that right knee.
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Final option is to extend the left leg, keep some energy through the left foot.
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Everyone use your next exhale to relax your shoulders.
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And then we'll switch.
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Right foot comes down.
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Take your time.
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Left foot goes up and we'll do the same thing on this side.
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Notice how this side might feel a little bit different.
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Stay present.
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This is the last move of our session here together.
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So keep your awareness on your breath and noticing any sensation in the body here.
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Maybe extend that right leg.
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And on your next exhalation, use it to relax your shoulders.
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And then we'll release.
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Hug both knees into the chest.
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Give yourself a big squeeze.
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Maybe rock a little side to side, then slide the hands behind the thighs.
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One last time.
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We'll rock and roll up and down the length of the spine.
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And you are done.
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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.
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I will see you next time. Take good care. Namaste.
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このレッスンの語彙とスピーキングのポイント
このB1レベルのスピーキングレッスンは、動画「Yoga For Tight Hamstrings & Lower Back」を教材にしています。 繰り返し出てくる語は次のとおりです：knee, exhale, inhale, breath, toe。 この動画には、シャドーイング用の文が134文、単語が1321語あります。 音声の長さは10:12です。 話す速さは1分あたり約130語で安定しており、シャドーイングしやすいペースです。 英語の頻出3,000語に含まれる単語は80%だけなので、語彙は難しめです。
この動画の重要語彙
動画の中で特に難しい単語15語を、発音と意味つきで紹介します。
| 単語 | 発音 | 意味 |
|---|---|---|
| breathe 動詞 | /bɹiːð/ | 呼吸する, 息をする |
| exhale 動詞 | /ˌɛksˈheɪ̯l/ | 息を吐く |
| inhale 動詞 | /ɪnˈheɪl/ | 吸い込む, 吸入する |
| toe 名詞 | /təʊ/ | 趾, 足指 |
| bend 動詞 | /bɛnd/ | 曲げる |
| relax 動詞 | /ɹɪˈlæks/ | くつろがせる |
| hamstring 名詞 | /ˈhæmstɹɪŋ/ | ハムストリング |
| spine 名詞 | /spaɪn/ | 背骨, 脊椎 |
| ankle 名詞 | /ˈæŋ.kəl/ | 足首, 踝 |
| thigh 名詞 | /θaɪ/ | 腿, 股 |
| heel 名詞 | /hil/ | 踵, ヒール |
| sensation 名詞 | /sɛnˈseɪʃən/ | 感覚 |
| melt 動詞 | /mɛlt/ | 溶ける, 溶かす |
| thumb 名詞 | /ˈθʌm/ | 親指 |
| fingertip 名詞 | /ˈfɪŋɡɚˌtɪp/ | 指先 |
動画に出てくる句動詞
| 単語 | 発音 | 意味 |
|---|---|---|
| close down 動詞 | /kləʊzˈdaʊn/ | 閉鎖 |
| come down 動詞 | 降りる | |
| go up 動詞 | 上がる, 登る |
繰り返し練習したい文
動画に出てくる短く完結した文です。日常会話でそのまま使えます。
- We'll move with the breath.
- I don't know if that was necessary.
- We'll come through to a seat.
この動画の文法
話し手がよく使っている文型を、動画の実際の表現とともに紹介します。
| 文型 | 動画での表現 |
|---|---|
| 「might / may」による可能性 might/may + 動詞 — 起こりうるが確実ではないこと | may need · might grab · might feel |
| 「will」の未来表現 will + 動詞 — その場の決定、約束、予測 | We'll sit · We'll move · we'll take |
| 「going to」の未来表現 be going to + 動詞 — 予定や、起こりそうだと分かること | we're going to jump · It's going to go · we're going to step |
| 義務：must / have to / need to 何かが必要であることを伝える | need to just be · need to touch |
注意したい発音
話し手はwe'll, don't, you'reなど、短縮形や弱形を25回使っています。聞こえたとおりの短い形で発音しましょう。
- 「th」の音: breathe /bɹiːð/, thigh /θaɪ/, thumb /ˈθʌm/
- 「sh」と「zh」の音: sensation /sɛnˈseɪʃən/, exhalation /ˌɛkshəˈleɪ̯ʃən/, inhalation /ˌɪnhəˈleɪʃən/, shin /ʃɪn/, variation /ˌvɛəɹiˈeɪʃn̩/
- 長い単語（アクセントの位置に注意）: exhalation /ˌɛkshəˈleɪ̯ʃən/, inhalation /ˌɪnhəˈleɪʃən/, specificity /spɛsɪˈfɪsɪti/, beneficial /ˌbɛn.ɪˈfɪʃ.əl/
日本語話者が苦手な音：
- /r/ と /l/ の区別 — /l/ は舌先を歯茎につけ、/r/ はどこにもつけない: relax /ɹɪˈlæks/, curl /kɜɹl/
- /f/ — 「フ」ではなく、上の歯と下唇で出す: flex /flɛks/, fingertip /ˈfɪŋɡɚˌtɪp/, soften /ˈsɑfən/, specificity /spɛsɪˈfɪsɪti/, calf /kɑːf/
- 子音の連続 — 間に母音を入れない: breathe /bɹiːð/, exhale /ˌɛksˈheɪ̯l/, bend /bɛnd/, relax /ɹɪˈlæks/, hamstring /ˈhæmstɹɪŋ/
この動画での練習方法
- まず声を出さずに動画を最後まで聞き、知らない単語をメモします。
- 通常の速度で一文ずつシャドーイングし、話し手のリズムに合うまで繰り返します。
- 自分の声を録音して元の音声と比べます。breathe, exhale, inhaleなどの単語に特に注意しましょう。
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。