쉐도잉 연습: Mountain Flow - Hands Free Yoga Practice - YouTube로 영어 말하기 배우기

B1
Hello, everyone, and welcome to Yoga with Adriene!
⏸ 일시 정지
173 문장
문장이 너무 짧거나 길면 Edit를 눌러 조정하세요.
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.

앱 다운로드

당신이 말하는 모든 문장을 AI가 채점

스캔하여 다운로드
스캔하여 다운로드
Download on theApp Store
Get it onGoogle Play
TRENDING

인기 동영상

이 수업에 대하여

이번 수업에서는 다양한 요가 동작을 통해 몸과 마음의 균형을 찾는 연습을 합니다. 특히, '핸즈 프리 마운틴 플로우'를 통해 서 있는 자세에서 시작하여 호흡을 깊게 하고, 내부로의 집중을 도모하는 방법을 배웁니다. 이 연습은 매트 없이도 수행할 수 있으며, 언제 어디서나 쉽게 할 수 있다는 장점이 있습니다. 요가를 통해 영어 발음 교정뿐만 아니라 몸의 긴장을 완화하고 정신적으로도 더 집중할 수 있는 기회를 제공합니다.

주요 어휘 및 구문

  • mountain pose (산 자세) - 요가에서 기본이 되는 자세로, 몸이 땅에 닿아 있는 느낌을 주는 자세입니다.
  • inhale (들이쉬다) - 호흡을 할 때 공기를 흡입하는 동작입니다.
  • exhale (내쉬다) - 호흡을 할 때 공기를 내보내는 동작입니다.
  • heart space (가슴 공간) - 마음의 중심을 의미하며, 요가에서 진정한 자기 자신과 연결되는 공간입니다.
  • cactus arms (선인장 팔) - 팔을 굽혀 어깨 높이로 펼치는 자세입니다.
  • balance (균형) - 육체와 정신의 조화로운 상태를 의미합니다.
  • spirit (정신) - 개인의 감정이나 정신 상태를 나타냅니다.
  • slither (미끄러지다) - 부드럽게 이동하거나 변화를 주는 것을 표현합니다.

연습 팁

이 비디오에서 제공하는 요가 연습은 부드럽고 느린 속도로 진행됩니다. 따라서 섀도우 스피치 기법을 활용하여 연습하는 것이 좋습니다. 먼저, 비디오의 각 파트를 반복적으로 듣고, 그 후에 당신의 목소리로 따라해 보세요. 이 과정에서 영어 발음 교정은 물론, 자신의 발음이 어떻게 개선되는지를 직접 느낄 수 있습니다. Shadowspeaks와 같은 섀도우링 기법은 특히 이러한 연습에 매우 효과적입니다. 또한, 호흡과 함께 어울리는 어조나 감정을 살리는 것에 집중하여 자연스러운 발음을 연습해 보세요. 매트 없이도 할 수 있는 이 요가 연습에 shadow speak 기법을 적용하여 더욱 효과적으로 연습할 수 있습니다.

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.

☕ 커피 한 잔 사주기