Shadowing Practice: 30 Min Yoga Flow | Full Body Yoga to Feel Good (Intermediate) - Learn English Speaking with Video
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Hello and welcome to this intermediate yoga practice.
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This is a full body flow with some creative postures and transitions that I hope you will enjoy.
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When you're ready, we'll begin at the back of the mat.
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So you can start in a kneeling or seated position, rest your hands on your thighs and close your eyes.
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We'll take the first five breaths here just to give you a chance to tune in with your body and your breath.
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With each exhale, relax your shoulders, soften the muscles in your face.
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Last two breaths to go.
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Final deep breath in.
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exhale out
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good open your eyes then come into tabletop
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and we'll start with some barrel rolls just to mobilize the spine
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so you can start rolling from side to side bending your arms to allow a little more movement
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and then after a few rounds going in one direction switch directions
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and then coming back through center finding cat cow now option to push back as you inhale
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and ripple forwards as you exhale so it's like you're waving your spine with your cat cow
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and then come back to tabletop extend the arms forward come down into puppy pose
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and we'll pause for five breaths here deepen your breath and
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if you like you could tend your fingers create
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a little more space to sink the chest into final deep breath in here.
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Exhale out, ripple forward, come and lie down on your belly.
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Keep the fingers in this tenty position but bring them out wide and with an inhale lift up to find cobra.
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Pausing here.
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Roll your shoulders back and grip with your fingertips to draw the chest forward.
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a couple more breaths good push back to tabletop then open out into a modified side plank on your right
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and if you like you could hover the right knee off the mat here so just lifting it in and up.
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Pause, take a deep breath in.
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Exhale out.
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Then come up into gate pose, left hand rests on the leg, right arm reaches overhead.
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And you're looking to feel length all the way down the right side of the body.
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And you can tip your head to the left, lengthen down the right side of the neck.
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Pause for a deep breath in here.
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Exhale out.
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Come back to your modified side plank.
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This time extend the right leg in front of you
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and you can hover it off the ground so using the inner thigh muscles to keep the leg lifting up.
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Pause for two breaths this time.
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Inhale.
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Exhale.
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One more inhale.
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Exhale lower the knee.
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Come back into gate pose pausing for two breaths this time relax the left ear towards the left shoulder
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final deep breath in here exhale out come back into tabletop then coming into the second side
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so finding your modified side plank on the left option to hover the left knee here lifting it in
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and up pause for a deep breath in
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Exhale out
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and then come into gate pose right hand rests on the right leg left arm reaches overhead pause
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and hold for a breath in exhale out coming back into
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your modified side plank extend the left leg in front of you hovering
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it off the mat pause for two breaths one more breath
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in exhale lower the knee down come back to
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gate for two breaths final deep
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breath in exhale out return to tabletop
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and then extend both legs to find plank then in this plank bend the right knee
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and twist across the body dip the right hip down then come back through center bend the left knee twist
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and dip the hip down then keep this going just twisting and dipping from side to side
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one small to the right
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and then the left
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then finding plank push the floor away hold for a breath
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in exhale chaturanga lower all the way down to your belly good bring the right knee out to the side
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so in line with your hip finding a half rug position
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and then you can bring the hands into a cobra position
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so rolling the shoulders back draw the chest forward big breath in here
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with your exhale push up into a plank lift the right knee in this position and hold inhale here
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exhale push all the way back to a three -leg down dog opening out the hip
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pause for a breath in exhale step through to warrior two
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then when you're in position focus your gaze on one spot deep in your breath three breaths here final deep breath in
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Exhale out, clasp the hands together behind the back, draw the hands down, puff up your chest, inhale.
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Exhale, hinge on the inside of the right leg.
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As the head goes down, the hands can start lifting up.
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Three breaths here.
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final deep breath in
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exhale push away from the floor lift the chest back up straight in the right leg
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then turn right foot into the side of the mat keep the hands clasped behind you
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inhale puff up your chest exhale hinge from the hips
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and fold again the hands could stay close to the lower back or you could start lifting them up and away.
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Three breaths here.
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Final deep breath in.
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Exhale, slowly lift all the way up, turn to face forwards and bring your feet about hips width.
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So coming into pyramids, option to keep the hands clasped as they are or
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if you'd like a little bit different come into reverse prayer
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then on your exhale hinge on the hips to fold focus the gaze on one spot three breaths here
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finally breath in with your exhale come to warrior three option to keep the hands bound as they are
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or bring hands to prayer.
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Three breaths.
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Final deep breath in.
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Exhale, slowly lower the lifted foot, plant the hands, step to plank.
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Inhale here.
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Exhale, chaturanga, go slow as you lower all the way down to your belly.
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Then bring the left knee to the side of the mat for a half frog.
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Lift the chest, inhale here exhale push up to a plank position lifting the left leg with you
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pause for a breath in exhale push back three leg down
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dog lift the left leg even higher inhale here exhale step through to warrior two
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then once you're in position focus your gaze
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Pause for three breaths.
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Final deep breath in.
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Exhale out.
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Clasp the hands behind the back.
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Puff up your chest.
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Inhale.
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Exhale.
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Hinge and fold on the inside of the left leg.
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Hands could start to lift up and away as the head bows down.
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Three breaths.
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Three breaths.
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inhale lift back up a little bit different
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this time open out the back foot bend the knee sink down into goddess hands can either stay behind you
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or you can open the arms into a cactus position deepen the breath here final deep breath in
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exhale out come into pyramid set the feet hands can either be clasped behind you
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or you could revisit your reverse breath exhale to fold three breaths
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Finally breath in.
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Exhale out, shift forward, come to warrior three.
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Finding a placement for the hands that works for you.
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Three breaths.
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Last breath in.
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Exhale with control,
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plant the lifted foot step to plank inhale here exhale chaturanga this time come through to your back bend of choice
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cobra or upward facing dog exhale back to downward facing dog
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inhale lift the right leg high this time keeping the leg extended as you open out the hip
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then exhale cross right leg over left
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and come into side plank on your right side keep squeezing
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the legs together as you hold take a deep breath in
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exhale out two more breaths keep lifting up through the side
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of your waist pushing away from the floor final deep breath
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in exhale out spin to face forward step the foot between
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the hands lower the back knee for low lunge arms up inhale interlace your fingers flip your palms open.
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As you exhale, draw the arms back.
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Allow the chest to open, deepening the breath.
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Hold this for one more breath in.
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And keeping the hands in this position, as you exhale, tuck the back toes, lift the knee.
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Open out the foot, come into skandhasana, sinking hips towards right heel if you do need assistance use your hands pause for three breaths here
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finally breath in with your exhale out turn to face forward plant the left hand
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then come into wild things stepping the right foot behind
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you lift the hips lift the heart gaze up
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pause for three breaths final deep breath
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in exhale come to plank inhale here exhale move through
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your vinyasa meeting me back in downward facing dog
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and inhale lift the left leg open out your hip exhale
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left leg crosses over right come into side plank on the left side three breaths here keep squeezing the legs together
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final deep breath in
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exhale step the foot through come to low lunge arms up as you inhale
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interlace the fingers let the palms open exhale arms draw back opening the chest here and pause
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Final deep breath in, exhale tucking the back toes, lift the knee, come into skandasana,
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moving with control option to use hands if needed, then find stillness pause for three breaths.
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final deep breath in
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exhale out turn to face forward plant the right hand
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then coming into wild thing left foot steps behind you lift the hips lift the heart pause for three breaths
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final deep breath in exhale come to plank pause for an inhale
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exhale move through your vinyasa meeting me back in downward facing dog
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and lifting the right leg high open out the hip inhale exhale step through to your extended side angle
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lifting the left arm up turning the chest open option to find a bind here
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so right arm is reaching under the leg, left arm is reaching behind to clasp the hands together.
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Pause for three breaths.
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Finally, breath in.
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Exhale out.
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Look down for balance.
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Step the back foot forward.
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Then take the weight into the left foot as you lift the right.
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And it might be that you just hover the foot a little bit off the mat
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if you're feeling good start lifting all the way up coming into bird of paradise right leg could stay bent
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or you could work towards extending the leg here broadening the chest hold for three breaths
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final deep breath in to come out start bending the right
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leg lower the foot down good step the left foot back release the bind and step to plank
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inhale here exhale slowly with control move through your vinyasa come back to downward facing
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inhale lifting the left leg exhale step through to extended side angle
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reaching the right arm up as you turn the chest open
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option to find the bind here left arm is reaching under
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the leg right arm is wrapping behind the back three breaths
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final deep breath in and exhale look down for balance step the back foot forward
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start shifting weight into the right foot to lift the left leg up coming into bird of paradise it's okay
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if it's a little wobbly it is for me too and when you find your balance pause for three breaths.
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Final deep breath in.
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Exhale, come out with control.
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Right foot steps back.
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And coming back to plank.
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Inhale here.
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Little bit different.
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Now on your exhale, lower knees down.
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coming into a poppy pose, chest sinking down.
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But this time, now we're a little warmer, option to tuck the toes, lift the knees to extend the legs.
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This is a little bit more extreme.
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Take it in your stride.
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Three breaths here.
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Final deep breath in.
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exhale knees come back down ripple all the way forward to lie on your belly
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good then bring the forearms to the mat bend the right
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leg right hand will reach back to catch hold of your foot and draw it in towards you pause and hold here
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Then kick the foot into your hand like you're trying to extend your leg back and hold.
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final breath in exhale and release the leg left side start by drawing the foot in towards you pause here
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then kick the foot into your hand like you're trying to extend the leg back final breath in here
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exhale and release and bending both legs now
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try to catch hold of the ankles at the same time using your strength to bring you there it's okay
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if you do have to go one at a time though
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then press the ankles against your hands like you're kicking your legs back to come up into bow pose five breaths here
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Finally breath in.
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Exhale, slowly release.
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Make a pillow with your forearms, rest your head.
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Shimmy the hips side to side, just releasing any stickiness in the lower back.
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and push all the way back to downward dog lift the right leg high open out your hip
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and then sweep the leg forward come into pigeon pose
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and for this pigeon pose you can take a more traditional route just folding forwards
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or excuse me buddy you can twist to the left side either using your hands
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or bring right elbow to the inside of your foot so
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that you can press away from the foot to twist so take your pick here pause for five breaths Let's.
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Finally, breath in.
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Exhale out.
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Slowly lift up sit over on the right side
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and swing the back leg forwards stack the legs to come into fire logs we're stacking the legs like logs
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and fold forward here five breaths
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Finally, breath in.
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Exhale out.
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Then sit back.
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Cross your ankles.
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Keep your knees in close to your chest.
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So just finding balance for a moment here.
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Then we'll rock forward.
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Step back to plank.
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And lift the hips up.
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Returning to downward dog.
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Left side.
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Lift the leg.
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Inhale.
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and exhale sweep the leg forward find pigeon pose again you could either fold forward
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or twist to the right using your hands for support here
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or bringing the left elbow to the inside of the foot
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so that you can press away from the foot to twist a little bit further take your pick five breaths here.
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Final deep breath in.
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exhale out and sit back up swing the back leg forward stacking the legs coming back to fire log
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and then folding forward five breaths
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Last breath in.
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Exhale out.
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Then sit back, just like last time, cross the ankles, bring the knees in close to your chest.
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We'll hold this a little bit longer this time, just finding that sweet spot where the balance is.
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And then again, rock forward, step to plank.
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This time we'll lower the knees down.
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And we'll set up for headstands.
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You can either find supported headstand, forearms on the mat, or a tripod with the head and hands on the mat.
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so find your base tuck your toes, lift your hips and walk your feet in
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and before you lift the legs up just try and find
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that tipping point so hips are stacking over shoulders over the head
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and maybe you can just lift the legs with control from there see what's possible then pausing here
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making any shape you're feeling called to make five breaths
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At the end of the fifth breath, lower the legs, coming out with as much control as you came in with.
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Then come down to fine child's pose, relaxing the arms either side of the legs.
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Let the shoulders roll away from the ears.
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and slow down your breath here.
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and come up into a kneeling position just resting one hand over the top of the other closing the ice
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just letting the body settle enjoying these final few moments of
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practice just noticing what's shifted perhaps just savoring how the body's feeling right now
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and then we'll finish by taking a deep breath in and an audible breath out starting with our inhale
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exhale to sigh out
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flick your eyes open when you're ready
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thank you so much for your time
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and energy i really appreciate you joining us and i hope
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that you enjoyed today's practice take care and i'll see you next time
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Vocabulary and speaking notes for this lesson
This speaking lesson is built on the video “30 Min Yoga Flow”. The speaker keeps coming back to these words: breath, exhale, leg, deep, lift. This video has 254 sentences and 2763 words to shadow. The speech runs for 28:35. The speaker talks slowly, about 97 words per minute, so there is time to copy every sound. Only 80% 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 |
|---|---|---|
| breathe verb | /bɹiːð/ | To draw air into (inhale), and expel air from (exhale), the lungs in order to extract oxygen and excrete waste gases. |
| pause noun | /pɔːz/ | A temporary stop or rest; an intermission of action; interruption; suspension; cessation. |
| 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. |
| extend verb | /ɛkˈstɛnd/ | To increase in extent. |
| hip noun | /hɪp/ | The outward-projecting parts of the pelvis and top of the femur and the overlying tissue. |
| pose verb | /poʊz/ | To place in an attitude or fixed position, for the sake of effect. |
| bend verb | /bɛnd/ | To cause (something) to change its shape into a curve, by physical force, chemical action, or any other means. |
| fold verb | /ˈfəʊld/ | To bend (any thin material, such as paper) over so that it comes in contact with itself. |
| twist verb | /twɪst/ | To turn the ends of something, usually thread, rope etc., in opposite directions, often using force. |
| downward adverb | /ˈdaʊnwɚd/ | Toward a lower level, whether in physical space, in a hierarchy, or in amount or value. |
| 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… |
| gate noun | /ˈɡeɪ̯t/ | A doorlike structure outside a house. |
| sink verb | /ˈsɪŋk/ | To descend or submerge (or to cause to do so) into a liquid or similar substance. |
| warrior noun | /ˈwɔɹi.ɚ/ | A person who is actively engaged in battle, conflict or warfare; a soldier or combatant. |
| belly noun | /ˈbɛli/ | The abdomen (especially a fat one). |
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. | |
| lift up verb | To elevate to a higher position. | |
| come back verb | To return to a place. | |
| come out with verb | To say (something) unexpectedly. | |
| sit back verb | To recline while still in a seated position, with one's back on the frame of the seat. | |
| back up verb | To move backwards, especially for a vehicle to do so. | |
| come down to verb | To reach by moving down or reducing. | |
| come out verb | /ˌkʌm ˈaʊt/ | To be discovered; to be revealed. |
Pronunciation to watch
The speaker uses 24 contractions and reduced forms, such as you're, we'll, we're. Say them the short way, as you hear them.
- The “th” sounds: breathe /bɹiːð/, thigh /θaɪ/, width /ˈwɪtθ/, lengthen /ˈlɛŋθən/
- The “sh” and “zh” sounds: transition /tɹænˈzɪʃ.ən/, shimmy /ˈʃɪ.mi/
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 breathe, pause, knee.
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.