쉐도잉 연습: A 4-Minute 3-Day Routine to Refresh Your Schedule - 영상으로 영어 말하기 배우기
레슨 만드는 중...
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you Pose number one.
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The Downward Facing Dog.
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We'll begin our yoga sesh with a Downward Facing Dog Pose.
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So get on all fours, keeping your wrists below your shoulders and your knees under your hips.
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Then, tuck your toes under, press your hands into the floor, and straighten your legs to bring your bum up towards the ceiling.
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We're gonna hold this pose for 30 seconds.
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Ready?
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Let's go!
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The downward facing dog is one of the main poses in most types of yoga.
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It works, stretches, and strengthens your entire body.
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If it's too hard for you, you can bend your knees a little bit.
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Ten more seconds - And...
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Great job!
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Pose #2 Plank Nothing can pump up the effectiveness of a workout like the plank can,
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so let's do it.
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Start by getting into a push -up position, now.
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Place your forearms on the ground so that your elbows are right below your shoulders.
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Make sure that your body forms a straight line from head to toe.
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And that's it.
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You're planking!
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We'll put 30 seconds on the clock.
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Go!
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- Thank you.
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The plank is actually one of the rare exercises that not only strengthen your core, but also work your entire body.
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It can be pretty difficult to hold, but controlling your breathing is a nice little trick to make this exercise a little easier.
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- - 5, 4, 3, 2, 1.
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Well done!
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Pose #3.
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Upward Plank While we're still planking, let's try another type.
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This one's called an upward plank.
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Sit on the ground with your legs straight in front of you and your hands behind you.
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Then...
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Lift your hips while keeping your toes pressed to the floor.
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All clear?
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Great!
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Your 30 seconds starts now!
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The upward plank pose stretches your upper body, improves your balance, and strengthens your arms, legs, glutes, and core.
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Just like with the regular plank, control your breathing to make it easier.
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Thank you.
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- Yeah.
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5 more seconds.
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Bravo!
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Pose number four.
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The Tree.
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To get in the tree pose, stand tall with your feet together.
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Slowly lift your right knee up, grab it, and place your right foot on the inner thigh of your left leg close to your groin.
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Now, lift your arms up to the sky with your palms together.
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Let's begin with your right leg raised for 30 seconds.
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Mmm.
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Thank you.
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The first time I was going to make a dish of the rice.
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If you're completely new to the world of yoga, practicing the tree pose is definitely a great starting point.
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It improves your balance and teaches you how to breathe correctly.
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Thank you.
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Thank you.
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You're doing great.
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Keep it up. And amazing!
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Now, let's do the same thing with your left knee raised.
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- The first time I was going to cook the chicken.
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- Thank you.
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Tree Pose also strengthens and tones the calves, ankles, and inner thighs, so doing this exercise regularly will leave you with some very nice -looking legs.
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As an added bonus, it also does a lot for your core.
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Thank you.
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three two one done Pose #5: Warrior One.
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Take a really wide stance and rotate your hips so
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that your right leg is in front of you and your left leg is behind you.
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Bend your right knee so that your shin forms a straight vertical line.
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Roll your shoulders back, lift your chest, and reach your arms with your palms together.
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Let's do 30 seconds on the right foot.
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- - - Warrior One stance is one of the main poses in many yoga practices.
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It's essential for improving the strength of the core and the entire lower body.
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While you're doing it, be sure to breathe calmly.
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And now change it up to your left leg.
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I'm going to go to the next video.
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Thank you.
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Among other things, Warrior One also gives a good stretch to your chest, lungs, shoulders, hips, thighs, and the list goes on.
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Try not to tip your pelvis forward as it can put too much pressure on your lower back.
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- We're almost done. And...
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That's it for Warrior 1.
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Now get ready for Warrior Stance 2.
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Pose #6 - Warrior II Like Warrior One,
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stand with your feet about one leg length apart, but don't square your hips this time.
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Turn your right foot out and bend that knee at a 45 -degree angle.
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Now, stretch your arms out to the sides and gaze over with your right hand.
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Let's do half a minute on the right side.
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- Warrior II stretches your hips and inner thighs while improving your balance tenfold.
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If you have any kind of neck problems, don't turn your head to look over your hand though.
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Just look straight ahead.
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I .
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Okay, now let's do the left side.
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- Mm -hmm.
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- Warrior II can also help improve digestion and relieve backaches.
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Not to mention, it significantly increases your stamina, making you stronger both physically and mentally.
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- - Just a couple more seconds and done!
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you Pose #7: The Extended Side Angle Start by getting into Warrior II,
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only instead of stretching your arms out to the sides, bend your body to place your right hand on the floor next to your right foot.
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Then, stretch your left hand up towards the ceiling, keeping a straight line from the right hand to the left.
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As always, let's begin with the right side.
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This particular pose is designed to target the sides of the torso and strengthen the legs, hips, hamstrings, calves, shoulders, chest, and spine.
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- - - So basically your whole body.
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Not bad, right?
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And now, time to switch to your left side.
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The extended side angle pose also opens up the lungs, improves digestion, and helps relieve stress.
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Oh, and it can sharpen your mind, too.
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Try to focus on exactly what each part of your body is doing during the pose.
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Doing this regularly will make all of your problems with concentration disappear.
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- Thank you.
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And that's it for this pose.
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Take a deep breath and let's move on to the next one.
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Pose number 8: Seated Forward Bend.
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Let's get back down on the floor, shall we?
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Sit down with your legs pulled together straight out in front of you.
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Now, start to lean forward from your waist, reaching for your toes.
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Once you've reached your limit as far as stretching goes, hold it for the next 30 seconds.
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You can probably feel it right about now, but this pose is awesome for stretching your lower and upper back as well as your hamstrings.
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It opens up the entire body, teaches you to breathe when you're in an uncomfortable position, helps with headaches and anxiety, and reduces fatigue.
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Just make sure to keep your back straight and do the pose correctly.
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- - Mm -hmm.
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Hold it a little more and nailed it.
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Pose number nine.
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Bridge.
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Lie on your back with your knees bent up.
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Lift your hips up towards the ceiling and hold this position.
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Yep, it's pretty straightforward.
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Your time starts now.
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- The bridge is yet another essential pose for beginners.
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It manages to stretch both the front and the back of the body.
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It also improves blood circulation and digestion, helps relieve stress, and opens the lungs and thyroid.
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Not that many exercises can do that, right?
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Hold it, and done.
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Keep up the energy.
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The next exercise is right around the corner.
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Pose number 10, child's pose.
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Start child's pose by sitting on your knees on the mat.
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Then, lower your head to the floor with your hands reaching forward or rested at your sides.
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Now, just relax for the next 30 seconds.
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- Thank you.
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Child's Pose is the best resting pose for any stress and tension relief.
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It's also good to do it in between difficult exercises to calm down your body and mind.
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Plus, it improves your digestion, relieves back and neck pain,
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and stretches your hips, thighs and ankles. And...
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Time's up.
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Pose #11: Cobra Pose.
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To get into Cobra Pose, start from the Downward Facing Dog.
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After that, come forward into a plank, bend your elbows, and slowly lower your hips down to the floor.
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Roll your shoulders back and gently lift your upper body.
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Elegant and easy.
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Ready to hold it for the next 30 seconds?
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Then let's get to it!
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- - This pose strengthens your back and opens up your chest and shoulders.
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It also decreases stiffness in the lower back.
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Do it carefully if you have any back injuries.
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In that case, it's actually better to stay away from this pose until you get better.
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- Mm -hmm.
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Three.
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Two, one, nice.
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Pose number 12 bow pose This one's not too hard depending on your flexibility.
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Just lie on your stomach on the ground or mat.
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Bend your knees, lift your thighs up off the floor, reach back and grab your ankles.
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Hold it there for half a minute.
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- Bow pose is a miracle for stretching the whole front and back of your body,
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while additionally improving your posture and spinal flexibility.
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However, if you have frequent migraines or insomnia, it's better to avoid this pose.
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The same goes for those diagnosed with high or low blood pressure.
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Just replace this one with a different yoga pose.
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- And.. wonderful!
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three more exercises to go.
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you you Pose number 13.
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Boat Pose.
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Start by sitting on the ground.
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Bend your knees, lean back, and lift your feet until your shins are parallel to the floor.
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If you feel comfortable with this position, extend your arms forward.
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Straighten your legs so that your body makes a V -shape.
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There you go!
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You're now a boat!
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Be one for the next 30 seconds.
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- Boat pose is a huge stress reliever.
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It also improves digestion, stimulates the kidneys, thyroid and intestines and strengthens the thighs and lower back.
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If you're a lady and it's that time of the month, you're better off skipping on this pose since it won't be very beneficial for you during your period.
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It's also not advisable to do it regularly if you suffer from asthma or diarrhea.
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Three more seconds and stop.
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You're doing great.
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Keep it up.
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you you Pose #14.
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Fish Pose.
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For this one, start off by lying on your back, keeping your feet on the floor and your knees bent.
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Then, lift your upper body while sliding your hands under your butt.
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Keep your forearms and elbows close to the sides of your body and lift your upper back off the floor.
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Your 30 seconds begin right now.
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This pose strengthens your hamstrings and lower back.
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It also opens up your hips and rib cage.
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Again, if you have migraines or insomnia, this pose definitely shouldn't be part of your yoga training.
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During menstruation, however, it can help ease the pain.
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- Yeah.
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- 3, 2, 1, Done!
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- Ready for our last exercise?
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Pose #15.
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Wind Relieving Exercise This final exercise does exactly what it sounds like, but we'll get into that later.
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Let's start by lying on your back and bringing both knees up to your chest.
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Press on your lower abdomen by holding your knees tight in your arms.
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Then, raise your head, neck and chest and bring them close to your knees.
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Hug yourself like this for the next 30 seconds.
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Thank you.
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Thank you.
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This pose helps improve your digestion and release toxic gas from your system.
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Yep, hence the name.
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As for your muscles, it mostly stretches your lower back and strengthens the spine.
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Come on, almost there. And congrats.
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Thank you.
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You've completed the entire workout!
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Give yourself a nice pat on the back for this one.
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이 비디오로 말하기 연습을 하는 이유는 무엇인가요?
이 비디오는 짧고 간결한 운동 루틴을 제공하며, 이는 영어 회화 연습에 매우 효과적입니다. 비디오의 각 운동은 강사의 명확한 설명과 함께 이루어지며, 따라서 시청자는 그 문맥에서 자연스러운 영어를 접할 수 있습니다. 특정 동작을 하면서 강사의 지시를 반복함으로써 IELTS 스피킹의 실력을 향상시킬 수 있습니다. 또한, shadow speak 기법을 활용하면 발음과 억양도 더 자연스럽게 익힐 수 있습니다.
문맥에서의 문법 및 표현
- 현재 진행형: "We're going to hold this pose for 30 seconds." 이 표현은 동작이 현재 진행 중임을 나타내며, 영어에서의 진행형 사용을 잘 보여줍니다.
- 명령문: "Let's go!" 또는 "Go!"와 같은 표현은 비디오에서 운동을 시작할 때 자주 사용됩니다. 이는 동기 부여를 유도하며, 실제 대화에서도 자주 등장하는 구조입니다.
- 비교 구문: "If it's too hard for you, you can bend your knees a little bit." 이 문장은 조건부 구문을 활용하여 상황에 따른 대처 방법을 제시합니다.
일반적인 발음 함정
이 비디오에서의 몇 가지 발음 함정은 다음과 같습니다:
- Plank: 이 단어는 '플랭크'로 발음되며, 자주 오해되는 부분입니다. 비디오에서는 두 번 등장하므로 발음을 잘 익혀야 합니다.
- Pose: '포즈'는 '포즈'라는 발음보다 '파우즈'에 가깝게 발음될 수 있습니다. 처음 듣는 경우 혼동될 수 있습니다.
- Breathing: '브리딩'은 많은 사람들이 '브리딩'으로 잘못 발음하는 경향이 있습니다. 정확한 발음으로 연습하는 것이 중요합니다.
비디오에서 언급된 이러한 단어들은 shadowspeaks 기법으로 자주 연습할 수 있는 소재입니다. 발음을 교정하고 자신감 있게 말하기 위해, 다양한 문맥 속에서 이 단어들을 반복 연습하세요.
이 영상의 문법
화자가 가장 많이 쓰는 문형을 영상 속 실제 표현과 함께 정리했습니다.
| 문형 | 영상 속 표현 |
|---|---|
| 현재완료 have/has + 과거분사 — 과거의 일이 지금도 관련이 있을 때 | you've reached · You've completed |
| 현재진행 am/is/are + -ing — 지금 또는 요즘 일어나고 있는 일 | You're planking · we're still planking · You're doing |
| “will” 미래 will + 동사 — 결정, 약속 또는 예측 | We'll begin · We'll put · will leave |
| “going to” 미래 be going to + 동사 — 계획이나 곧 일어날 것이 분명한 일 | gonna hold · I'm going to go |
쉐도잉이란? 영어 실력을 빠르게 키우는 과학적 방법
쉐도잉(Shadowing)은 원래 전문 통역사 훈련을 위해 개발된 언어 학습 기법으로, 다언어 학자인 Dr. Alexander Arguelles에 의해 대중화된 방법입니다. 핵심 원리는 간단하지만 매우 강력합니다: 원어민의 영어를 들으면서 1~2초의 짧은 지연으로 즉시 소리 내어 따라 말하는 것——마치 '그림자(shadow)'처럼 화자를 따라가는 것입니다. 문법 공부나 수동적인 청취와 달리, 쉐도잉은 뇌와 입 근육이 동시에 실시간으로 영어를 처리하고 재현하도록 훈련합니다. 연구에 따르면 이 방법은 발음 정확도, 억양, 리듬, 연음, 청취력, 말하기 유창성을 크게 향상시킵니다. IELTS 스피킹 준비와 자연스러운 영어 소통을 원하는 분들에게 특히 효과적입니다.