Shadowing Practice: 30 Min Mandala Yoga Flow | Full Body Intermediate Yoga - Learn English Speaking with Video
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Welcome to this mandala yoga flow.
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This is a fun and playful style of yoga where we travel in a half circular or a full circular motion.
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So we'll be traveling around all sides of the mat
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which means we won't always be facing forward so
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if you do rely on the video for assistance it's helpful to place it by your side
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so that you can easily turn to look if you need to.
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This may be a little bit more challenging for beginner practitioners
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as some of the transitions may be a little bit confusing
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if you are new to them so just bear with me take it in your stride and do what you can
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when you're ready we'll begin in a seated or kneeling position
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rest your hands on your thighs and then close your eyes
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and as the eyes close start by taking a deep breath in and out just focusing on your breath
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and your body for the next few moments
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inhale lift your shoulders up by your ears exhale roll them back and down inhale lift the shoulders up
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exhale roll them back and down a few more times like this
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just releasing any tension that's built up in the upper body
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and relax your shoulders all together if your eyes are still closed you can open them now
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inhale reach your arms up interlace your fingers and flip your palms so they turn open to the sky
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lift the arms a little bit higher take a big breath
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in as you exhale twist to the right bring the left
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hand to the right knee wrap the right arm behind your back pausing as you twist
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release the twist reach the arms up into lace the fingers and flip them skywards inhale
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exhale twist to the left bring the right hand to the left knee wrap the left arm behind the back
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pausing as you hold your twist
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release the twist inhale reach the arms up interlace the fingers flip the palms
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this time as you exhale bend to the right.
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You can even swing the hips a little bit to the left if you're in a kneeling position.
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This can help you feel more grounded.
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If you're seated cross -legged, the left side may be wanting to lift so try to ground down through that side.
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Lift the arms back up, realign the hips, inhale, exhale bend to the left.
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You can sway your hips to the right this time
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if you're kneeling if you're seated try to ground down through the right side if it's lifting.
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Inhale to lift back up, relax the arms by your side and come into tabletop.
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Set your hands and your knees and start to move through a figure of eight
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traveling forwards towards the wrists back towards the knees and heels
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and then reverse your figure of eight so that you draw it backwards
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come back through center stacking the shoulders over the wrists then flip your hands
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so the tops of the hands are down
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and the fingers face towards one another press the floor away
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and hold this here if you'd like a little bit more you could rock from side to side so
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release the hands turn the fingers to face forwards extend the left leg
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then stack the left hip over the right
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and create a kickstand with your right leg reach the left
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arm up to come to a supported side plank hold for
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a breath in lift your gaze to look up as you exhale press the floor away
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and lift up coming into gate pose
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you can rest the left hand on the left leg reach the right arm up
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and over turn your gaze to look up inhale
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then exhale look down at your back leg lower the right
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hand turn your body to face the back of the mat
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and reach the left arm up coming into a twisted half
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split position hold for a deep breath in then exhale sweep
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the left leg back lower the knee lower the hand come
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into tabletop extend the right leg stack right hip over left
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and create a kickstand with the left leg
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then reach the right arm up to find your modified side plank on the left side
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hold for a breath in lift the gaze up exhale lifting
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up into gate resting the right hand on the right leg reaching the left arm up and over big breath in
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exhale look down at the right leg lower the hand
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and spin to face the front of your mat reach the
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right arm up coming into a twisted half split position hold for breath in
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exhale sweep the right leg back lower the hand lower the knee to find tabletop
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then tuck in your toes lifting your hips push back to
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downward dog keep a bend in the knees keep the heels raised.
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Inhale, ripple forwards to the top of a high plank.
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Bring the shoulders over the wrists.
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Bend your knees, then arch your back.
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Exhale and push back to down dog.
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Inhale, ripple forwards, top of a high plank.
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Exhale, moving back.
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A few more times, going at the pace of your breath.
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and settle into downward facing dog lift the right leg high open out the hip
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and bend the knee and start to draw circles with the leg going a few times clockwise and then anti -clockwise
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then bring the right knee to tap the right elbow go over to tap the left elbow
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and extend the leg out to the left side
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and lower the foot reach the left arm up spin open
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into fallen star inhale as you lift your hips lift your
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heart exhale lower your hips down to land in a straddle
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position rest the left hand on the inside of the left leg reach the right arm up
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and over as you bend to the left and then pause here turning your chest open looking to the sky
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lower the right hand back down inhale to lift back up into fallen star
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exhale lower the left hand down then re -bend your right leg and plant it in between the hands
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spin the back foot open
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and sink your hips towards your right heel
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you could either go into a side lunge not quite going all the way down
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or you could sink further into skandhasana using your fingertips for support
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or bringing hands into prayer hold for a breath in with
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the power of your exhale press through the right heel as you extend the leg
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and bend the left knee coming into skandhasana
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or a side lunge on the other side turn to face the back of your mat plant your hands
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and step to plank inhale holding plank pose exhale chaturanga
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you can always modify by lowering the knees inhale you could take cobra
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or sphinx if it feels a little bit better for your spine exhale back to down dog
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inhale to lift the left leg high open out the hip and bend the knee
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and start to draw circles with the leg going a few times anti -clockwise
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and clockwise then tap the back of the left
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elbow with the knee tap the right elbow
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and extend the leg out to the right side lower the
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foot reach the right arm up as you've spin open into Fallen star inhale press the floor away
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exhale sit the hips down to land in straddle bring the
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right hand to the inside of the right leg reach the left arm up
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and over as you bend to the right turning your chest open pausing a few breaths here
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plant the left hand back down inhale to lift back up find fall and star
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exhale lower the right hand down turn to face forwards bend the left leg
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and place the foot in between the hands
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then open out your back foot sink the hips towards the left heel either coming into a side lunge
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or coming all the way down into skandhasana
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you can always use your hands for support here hold for
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a breath in with your exhale press through the left heel
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as you straighten the leg bend the right knee turn to face the front of your mat plant your hands
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and step to plank
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inhale hold your pose exhale chaturanga inhale finding your back bend of choice it could be cobra
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or upward facing dog this time exhale downward facing dog hold for a full breath in exhale out
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bend the right knee and open it out to the side like you're in a fire hydrant position
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look forward and ripple to the top of a high plank
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keeping the leg in position lower down through chaturanga all the way down to your belly lower the right knee
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so that it lands in line with the hip inhale to lift into Cobra so you're in a half frog
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Cobra position roll your shoulders back broaden your chest
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then roll onto the left side body place the right foot behind you
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and come up into wild thing lifting the hips lifting the heart
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exhale pick up the right foot
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and sweep it forwards planting
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it in line with the right with the left hand turn
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out the back foot windmill the arms come up to find warrior two
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inhale here exhale straight in the right leg reach both
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arms up inhale exhale lean back reversing your warrior inhale lift
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the arms back up exhale lower the right hand down to the leg
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you could also catch the big toe inhale lift the left
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arm up turn the chest open to find triangle pausing here focusing your gaze on one spot
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inhale to lift back up
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and turn the front foot to face the side of your mat
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so both feet are parallel
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and we'll reverse the flow turn the back foot to face
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the short end of the mat lower the left hand down either resting on the leg
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or reaching for the big toe reach the right arm up turn the chest open for a triangle and pause here
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inhale to lift up reach your arms up and exhale to lean back reversing your warrior
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inhale to find warrior to open the arms wide
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exhale lower the right hand down turn to your left side pick up the left foot
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and sweep it behind
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you to come into wild think inhale hold your wild thing
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exhale lower the left hand down turn to face the hands
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and lower the left knee by your side to land into
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your half frog cobra position opening the chest hold for a breath in As you exhale,
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tuck your back toes, press through your hands, push all the way up into that downward dog fire hydrant position.
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And then lower the left foot down.
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Good work.
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Hold for a deep breath in.
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Exhale out.
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Lift the right leg high with an inhale.
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exhale bring knee to nose go as slow as you can moving with control
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then plant the foot in between your hands lower the back
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knee down reach the right arm up to twist open inhale
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exhale lifting up bring the right hand to catch your back
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ankle reach the left arm up coming into a twisted back bend inhale here
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if the balance allows you can lift the gaze up and pause
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release the hold of the back heel plant your left hand ahead of you lift the right arm up
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and lift the back leg coming into a revolved half moon focusing your gaze on one spot.
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Lower the back foot down, lower the right hand on the inside of the right foot to find lizard.
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If you need more space you could edge the right foot to the right side.
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Back knee can stay up or you could lower it down.
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open out your back heel sink your hips towards the right heel to come into either a side lunge
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or sinking the hips lower down to find skandhasana holding a few more breaths this time
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shift to the front of the mat finding skandhasana on the left side plant your hands and step to plank inhale here
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exhale chaturanga Inhale, find your back bend of choice.
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Exhale, downward facing dog.
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Lifting the left leg high, inhale.
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Exhale, bring knee to nose.
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Go as slow as you can, moving with control.
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And step the foot in between the hands, lower the back knee down.
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Reach the left arm up, inhale, twisted low lunge.
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Next, lift away from your mat,
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left hand reaches back to catch your back heel and the right arm will lift up coming into a twisted back bend.
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Pausing here, lifting the gaze if the balance will allow, it can be a wobbly one.
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release the hold of the back heel plant the right hand in front of you lift the left arm up
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and lift the back leg finding your revolved half moon focusing your gaze on one spot
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lower the back foot down lower the left hand on the inside of the left foot
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edge the left foot to the left side to create more space
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if you need to find lizard back knee could stay lifted or you could lower it down
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This time step back to plank.
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Inhale hold your pose.
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Exhale chaturanga.
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Inhale through your back bend of choice.
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Exhale downward facing dog.
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hold for a deep breath in exhale out lift the
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right leg high opening out the hip bending the knee
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then cross the right ankle over the top of the left knee
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so it's like you're in a modified pigeon
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but in downward dog you might want to keep a little bend in the left knee here so that you're
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You're not pushing into the knee too much.
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Hold for a breath in.
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Exhale, look forwards and sweep the right leg forwards to come into Pigeon Pose.
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Option to stay upright using your fingers for support or you could lower down and rest your head on your arms.
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Thank you.
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If you fold it forwards, lift yourself up.
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Sit over on the right side so
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that you can sweep your back leg all the way around and cross the back foot over the front knee.
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Wrap the right arm around your leg.
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Place the left hand behind you for support and twist to your left.
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release the twist place both hands on your right side we'll find a brief counter twist with an inhale
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then get ready to stand up on your feet exhale lift your hips
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and spin around to face the back of your mat
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and you'll probably land in a wide forward fold hold for deep breath in here
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exhale out walk the hands forwards reset your feet to find downward dog
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lift the left leg high open out the hip bend the knee
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then cross the left ankle over the top of the right knee coming back into
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that pigeon downward dog hybrid finding a little bend in the right knee
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so that you're not pushing into it too much with the left ankle
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and look forward sweep the left leg forwards coming into pigeon pose either staying upright or folding forwards
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Lift yourself up if you folded forwards sit over on your left side sweep the back leg around
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and cross that ankle over the front knee
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wrap the left arm around the leg and place the right hand behind you and then slowly twist to your right
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release the twist turn to the left place the hands by your side inhale for a brief counter twist
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as you exhale get ready to lift up on your feet
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and keep spinning around to your left turn to face the
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front of your mat pause in your wide forward fold
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you may want to take the feet a little bit wider for this next part
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and start to walk the hands through your legs
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and bring the crown of the head towards the mat
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it might come all the way it might not it's okay either way
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if you can plant your hands comfortably
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and rest the crown of the head on the mat
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you may feel ready to shift the weight into your head and lift your legs to come into a headstand
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go slow as you transfer the weight into head
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and hands lifting the legs if you are coming into headstand find any variation
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that works for you it's an opportunity for a little bit of play
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Slowly lower the feet, inhale to lift the chest halfway.
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Walk the hands forwards and reset your feet into downward facing dock.
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and rippling to the top of a high plank from here
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low your knees bring the big toes to touch open the
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knees as wide as your mat sit hips back on the heels
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and walk the hands forwards to come down into child's pose resting the forehead on the mat completely letting go now,
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finding that sense of letting go of any effort.
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Walk the hands into your legs, lift yourself up.
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and come and lie down on your back.
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As you lie down, hug your knees into your chest.
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You can either stay in stillness or find a gentle rock side to side to massage the back.
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There's also the option to take happy baby here.
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Release your happy baby.
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Lower the feet down to the mat keep a bend in your legs.
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Bring the feet together and open the knees wide.
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Rest your hands on your belly as we settle into Supta Baddha Konasana, our reclining bound angle pose.
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Starting to deepen the breath now as we begin to wind down our practice.
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Thank you.
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and straighten your legs relax your arms by your side to settle into Shavasana
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Thank you.
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Thank you.
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Thank you.
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Deepen your breath.
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And as you bring your awareness back to your space, start to move your fingers and toes.
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hug your knees into your chest and roll onto your side and roll onto your side
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when you're ready join me back in a seated position
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just resting the hands on the knees keeping the eyes closed a few moments longer
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and we'll close this practice with a moment of gratitude and you can decide what that might be for,
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whether it's for the practice, for your body, there's something else in your life right now.
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And from that place of gratitude, we will end our practice.
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Open your eyes when you're ready.
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Thank you so much for joining me for this practice.
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I really appreciate your time and your energy.
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I hope that you enjoyed this mandala flow.
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Take care and I'll see you for another practice.
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Vocabulary and speaking notes for this lesson
This speaking lesson is built on the video “30 Min Mandala Yoga Flow”. The speaker keeps coming back to these words: exhale, leg, inhale, knee, lift. This video has 260 sentences and 3153 words to shadow. The speech runs for 32:27. The speaker talks slowly, about 97 words per minute, so there is time to copy every sound. Only 81% of the words are among the 3,000 most common in English, so the vocabulary is demanding.
Key vocabulary in this video
15 words from the video worth learning, with pronunciation and meaning:
| Word | Pronunciation | Meaning |
|---|---|---|
| knee noun | /ni/ | In humans, the joint or the region of the joint in the middle part of the leg between the thigh and the shank. |
| bend verb | /bɛnd/ | To cause (something) to change its shape into a curve, by physical force, chemical action, or any other means. |
| breathe verb | /bɹiːð/ | To draw air into (inhale), and expel air from (exhale), the lungs in order to extract oxygen and excrete waste gases. |
| twist verb | /twɪst/ | To turn the ends of something, usually thread, rope etc., in opposite directions, often using force. |
| hip noun | /hɪp/ | The outward-projecting parts of the pelvis and top of the femur and the overlying tissue. |
| heel noun | /hil/ | The rear part of the foot, where it joins the leg. |
| downward adverb | /ˈdaʊnwɚd/ | Toward a lower level, whether in physical space, in a hierarchy, or in amount or value. |
| pause noun | /pɔːz/ | A temporary stop or rest; an intermission of action; interruption; suspension; cessation. |
| pose verb | /poʊz/ | To place in an attitude or fixed position, for the sake of effect. |
| sweep verb | /swiːp/ | To clean (a surface) by means of a stroking motion of a broom or brush. |
| gaze verb | /ɡeɪz/ | To stare intently or earnestly. |
| finger noun | /ˈfɪŋɡɚ/ | A slender jointed extremity of the human hand, (often) exclusive of the thumb, and the corresponding part, irrespective of including a thumb, in many other… |
| spin verb | /spɪn/ | To rotate, revolve, gyrate (usually quickly); to partially or completely rotate to face another direction. |
| extend verb | /ɛkˈstɛnd/ | To increase in extent. |
| sink verb | /ˈsɪŋk/ | To descend or submerge (or to cause to do so) into a liquid or similar substance. |
Phrasal verbs you will hear
| Word | Pronunciation | Meaning |
|---|---|---|
| open out verb | To expand, to widen, to unwrap, unfold or uncover, to spread out from a compact state. | |
| hand down verb | To transmit in succession, as from father to son, or from predecessor to successor. | |
| lift up verb | To elevate to a higher position. | |
| back up verb | To move backwards, especially for a vehicle to do so. | |
| hand back verb | To return (something) to where it came from. | |
| look up verb | /ˌlʊk ˈʌp/ | To have better prospects. |
| pick up verb | To lift; to grasp and raise. | |
| come back verb | To return to a place. |
Sentences worth repeating
Short, complete lines from the video that you can reuse in everyday conversation:
- You're not pushing into the knee too much.
- Open your eyes when you're ready.
- Take care and I'll see you for another practice.
Pronunciation to watch
The speaker uses 23 contractions and reduced forms, such as you're, we'll, I'll. Say them the short way, as you hear them.
- The “th” sounds: breathe /bɹiːð/, thigh /θaɪ/
- The “sh” and “zh” sounds: transition /tɹænˈzɪʃ.ən/, tension /ˈtɛnʃən/, variation /ˌvɛəɹiˈeɪʃn̩/, massage /məˈsɑ(d)ʒ/, practitioner /pɹækˈtɪʃənəɹ/
How to practise with this video
- Listen to the whole video once without speaking and note the words you do not know.
- Shadow it sentence by sentence at normal speed, repeating each one until your rhythm matches the speaker.
- Record yourself and compare with the original, paying attention to words like knee, bend, breathe.
What is the Shadowing Technique?
Shadowing is a science-backed language learning technique originally developed for professional interpreter training and popularized by polyglot Dr. Alexander Arguelles. The method is simple but powerful: you listen to native English audio and immediately repeat it out loud — like a shadow following the speaker with just a 1–2 second delay. Unlike passive listening or grammar drills, shadowing forces your brain and mouth muscles to simultaneously process and reproduce real speech patterns. Research shows it significantly improves pronunciation accuracy, intonation, rhythm, connected speech, listening comprehension, and speaking fluency — making it one of the most effective methods for IELTS Speaking preparation and real-world English communication.