Shadowing Practice: Mandala Yoga Flow | 30 Min | Day 23 Flow Challenge - Learn English Speaking with Video
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Welcome to day 23 of the 30 day flow challenge.
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Today's practice is a mandala flow to help you explore the possibilities within your practice.
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You won't need any props, just yourself and your mat.
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When you're ready let's begin.
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we'll begin in a seated position resting hands on knees and close your eyes
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and start by taking a deep breath in through your nose and a big sigh out through your mouth
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and find a deep breath here
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just focusing on your inhale and exhale to tune in with your body and be present for practice
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relax your shoulders here soften your belly relax your eyes
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and take one more deep breath in
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sighing out again and open your eyes interlace your fingers flip your palms
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and reach your arms up inhale as you sit up tall
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and exhale as you bend to the right keep grounding down through the left side
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so you're not tipping over and turn your gaze to look up take a deep breath in
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exhale out sit all the way back up inhale
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and exhale bend to the left grounding down through the
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right side gazing up take a deep breath in exhale
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out sit all the way back up inhale here
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this time as you exhale cactus your arms roll your shoulders back squeeze your shoulder blades together good
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then wrap the right arm over the top of the left
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and give yourself a hug here lift the elbows up arch your back inhale
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and then exhale draw elbows towards your belly and round forward just holding this here finding a gentle stretch for the back
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then inhale cactus the arms open your chest
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exhale left arm crosses over right give yourself a hug inhale lift the elbows arch your back
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and and exhale round forward one more time.
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Just pause as you find that gentle stretch for the back.
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Take a deep breath in here.
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Exhale out.
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Sit back up and come into boat pose.
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option to keep the knees bent or you could straighten the legs
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then focusing the gaze on one spot see if you can lean the upper body back just a little bit more
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take a one more deep breath in here exhale cross your ankles roll over your knees come to tabletop
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and move through a figure of eight to warm up the wrists
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Going a few times in one direction.
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And then reversing your figure of eight.
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coming back through center moving through cat cow now inhale arch your back exhale round
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option two keep the hands or the shoulders in the hips directly over the wrists
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and knees or you could rock back and ripple forward inhale to rock back exhale to ripple forward
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once more
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and pausing in tabletop extend
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and lift the right leg arch your back here take a
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deep breath in as you exhale bring the knee to your
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nose rounding your back here inhale extend arch the back exhale knee to nose two more times
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Final one.
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Then extend the right leg back.
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Come into a modified side plank on the left.
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So the left leg creates a kickstand here as you reach the right arm overhead.
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Lift up through the right side of your torso.
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Like you're creating a big curve down the side of your body.
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just feeling for that stretch down the right side now take a deep breath in here exhale come back to tabletop
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then extend and lift the left leg arch your back inhale exhale knee to nose
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inhale extend arch your back exhale knee to nose two more times
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then extend the left leg come into your modified side plank on the right reach the left arm overhead
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Find a stretch down the whole left side of the body now.
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Pause for one more breath in.
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Exhale, come back to tabletop.
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Then tuck your toes, push back to downward dog.
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And slowly pedal out your legs.
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swaying the hips side to side
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pause and hold, take a deep breath in on your exhale,
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step or hop to the top of the mat and fold forward.
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Inhale, round the back, roll all the way up to stand, lift your arms, lift your gaze,
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little back bend here, just slightly sending the hips forward as you open the chest,
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and then exhale, relax your arms by your side, good.
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Turn to face the side of your mat now,
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inhale reach your arms up and exhale bend to the left inhale lift up exhale bend to the right
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inhale lift up then step into star so legs straight arms reaching apart inhale here
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exhale come to goddess turn your feet out bend your knees cactus your arms inhale here
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exhale straight and the legs come into triangle on the right side
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so the right hand comes down as the left arm reaches up turn your chest open pause for a breath in
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then exhale turn to the right come into pyramid folding over your leg pause for a breath in here
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exhale find low lunge now reaching your arms up as you inhale exhale relax the hips down
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good bring your hands down open out into skandhasana sinking the hips towards the right heel
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if you're not feeling too warm just yet keep the hips a little higher for now pause for a breath in
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then exhale switch to the left side so bending the left knee straightening the right finding skandhasana for a breath in
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and exhale turn to face the back of your mat come into low lunge reach your arms up inhale
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exhale hands come down come into pyramid it.
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Straightening the legs, folding over the front leg now.
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Inhale here. And exhale.
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Coming into triangle, open out the back foot.
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Left hand can rest on the leg as the right arm reaches up, turning the chest open inhale here
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and exhale coming up finding goddess pose bending the knees sinking the hips cactusing the arms pause for a breath in
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exhale straighten the arms straighten the legs come to star
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and then step to the left side of the mat feet
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together reach your arms up inhale exhale bend to the
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right inhale lift up exhale bend to the left inhale
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lift up one more round exhale bend to the right inhale
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lift up exhale bend to the left inhale lift up step two star straight arms straight legs inhale here
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and then exhale come to goddess cactus the arms as you lower the hips down
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inhale here exhale come into triangle on the left side left
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hand rests on the leg as the right arm reaches up inhale exhale turn
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and fold into pyramid pause for a breath in exhale lower into low lunge arms up as you inhale here
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then exhale open out into skanasana on the left side maybe
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this time we're a little warmer for it pause for a breath in
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exhale switching to the right side come to skanasana inhale here
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exhale turn to face the right side of the mat find low lunge inhale arms lift
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and exhale coming to pyramid straighten the legs fold forward
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inhale open into triangle open out the back leg turn the chest open
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exhale here
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and inhale lifting up coming to goddess cactus the arms bend
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the knees sink the hips down inhale here exhale straighten the
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arms straighten the legs find star pause for a breath in
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exhale step to the right side bringing the legs together reaching the arms up inhale
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and exhale bend left inhale lift the arms up exhale bend right good inhale lift up
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then relax your arms turn to face the front of your mat inhale reach your arms up little back bent
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as you gaze up
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and exhale to fold inhale to lift halfway exhale
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step to plank pause for a breath in here open to side plank on your right exhale modifying
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if need pause for a breath in here
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and exhale left foot steps forward come to twisted lizard so dipping the right side hip down
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left arm reaches toward the back of the mat here pause and hold take a deep breath in
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as you exhale lift your hips reach the left arm overhead finding that beautiful side body stretch
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pause for a breath in exhale dip the hip back down twisted lizard
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then open up into sides into skandhasana on your left spinning
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to face the other side of the mat pause for a breath in here
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with your breath out travel to the other side of the mat then turn to face that sidestep to plank
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inhale here
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exhale open to side plank on your left modifying if you need pause for a breath in and out
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and then right foot steps to twisted lizard dip your hip
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down as the right arm reaches for the back of the mat inhale here
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and exhale lift your hips reach the right arm overhead finding
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that beautiful side body stretch and exhale sink down twisted lizard one more time Inhale, lift up.
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Exhale, sink down.
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And spin open into skanasana on your right.
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Pause.
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Inhale here.
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And exhale, shifting to the other side.
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Turn to face forward.
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Step to malasana.
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Now we're a little warmer.
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Maybe it's feeling more available.
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Option to bring hands to prayer, just gently pressing the arms against the legs, keeping the chest open here.
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lower your hands straighten your legs fold forward and bring opposite hand to catch hold of opposite leg or ankle
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And you want your right arm so it's over the top of your left.
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Start twisting the torso.
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Twisting open to the right so that you can lift your right arm and gaze under your arm.
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Deep breaths in here as you continue to twist open to the right.
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Gazing under the right arm.
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and then release now place the left arm over the top of the right twist left
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start lifting your arms so that you can gaze under pause and hold for a breath in
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exhale and release and step back to plank and lower your knees for tabletop
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then extend and lift the left leg and the right arm coming to a tabletop balance pause for a breath in here
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and exhale come to tiger reaching to catch hold of the back foot it's okay
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if you don't quite reach
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if you are there press your foot into your
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hand pause here lift the leg a little higher inhale
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and exhale come back to your tabletop balance keep the leg lifted lower the hand
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and sweep the left leg around and forward coming back to lizard lunge this time driving the hips forward and down
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maybe you edge the back knee further down the mat to create a little more space now
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Keep the right hand on the mat.
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Reach the left arm up to twist open.
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And straighten your front leg.
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Move the hips back.
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and when you feel balanced sweep the left leg back to find a balance pause for a breath in here
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exhale low the foot lift up to gate left arm rests on the leg right arm reaches overhead
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right knee creates a kickstand here feel that stretch down the right side of the body pause for a breath in.
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Then with your breath out turn to face the left leg fold into half split.
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Option to keep a little bend in the front knee.
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Just relax your chin to your chest.
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Re -bend the front knee for low lunge.
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And step back to plank.
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Lifting the left leg now.
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So we're finding this one leg plank.
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If it's too much, right knee could always come down here. So pausing hold.
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Push the floor away.
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Inhale.
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exhale chaturanga keeping this leg lifted as you lower then inhale to your back bend of choice exhale to tabletop
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lifting right leg and left arm find your tabletop balance
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and then coming into tiger pose bend the leg catch hold of the foot
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or hold the arm
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and leg in space opening the chest
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gazing ahead of you hold for one more breath in
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exhale extend the arm and the leg finding
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that balance keep the leg lifted lower the hand as you sweep the leg round coming into lizard pausing here
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and keep the left hand on the mat reach the right arm up as you twist open inhale here
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exhale straight in the front leg move the hips back for a twisted half split
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and sweep the right leg back to find a balance keeping the leg lifted for now as you inhale
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exhale low with a foot lift up for gate right hand
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rests on your leg left arm reaches overhead finding a stretch down the left side body inhale here
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and then exhale turn to the right come into half split folding over your leg
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Deep breaths in and out now.
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Hold for one more breath in.
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Exhale, come back to low lunge.
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Step back to your one -legged plank, keeping the right leg raised.
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Left knee could be down to modify.
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Push the floor away, hold for a breath in.
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exhale lower down inhale to find your back bend of choice and exhale we'll push back to child's pose
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resting your head on the mat slow down your breath now
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then ripple forward come
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and lie down on your belly reach the right arm out
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to the right side roll onto the right side of your body to find a shoulder roll
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it's resting the head on the mat now
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option two bend the left leg place the foot behind you
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so that you can twist open a little bit more
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and find more of an opening for the right side of the chest so
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and bring your left knee to the left side of the
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mat as you lie on your belly finding a half frog position bring the arms into a sphinx position
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and pause here
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then release the left knee down the mat
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reach the left arm out to your side roll onto the left side of the body finding your shoulder roll here.
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Option two, bend the right leg and place the foot behind you, rolling a little more weight onto your shoulder.
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and bring the knee up to the right side as you
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roll onto your belly finding your half frog bring the arms into sphinx and pause here
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release the right leg and then push back to tabletop
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you may want to turn to the side of your mat
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so your knees stay on the mat in a moment
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then keeping these in line with hips open the knees apart
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for frog keeping the feet flex can also really help
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and you can either stay up on your hands
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or come down to your forearms and I find having an arch in your back
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so we tilt the pelvis forward can actually really help a lot of us find a little more ease in this posture
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Take one more deep breath in.
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And as you breathe out, use your hands to lift yourself up.
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Bring the knees together.
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They may feel a little sensitive.
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that's normal come and lie down on your back and hug your knees into your chest
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either keeping the knees together now or finding happy baby
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you have a couple of options now you can stay in your happy baby
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or extend the legs apart so either holding on to the insides of the legs
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or catching hold of the feet to open the legs apart here
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and rebound the knees lower your feet down to the mat
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and open your arms out to the sides a couple of options now you can either lift your legs up
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so your feet are in line with your hips for a restored shoulder stand
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or you could come up into shoulder stand I'll be
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leaving that one out personally today but the opportunity is there if you'd like to take it so
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if you're in shoulder stand carefully come out if your legs are lifted in the air lower them down
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and then we'll take a counter pose with fish
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so add your hands under your bum puff up your chest edge your elbows under your back
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and tilt the head back to open the throat five breaths here
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Two, come out, relax, release your arms and come into Shavasana. so So,
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let's go.
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Thank you. So, let's go. so deepen
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your breath
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with each inhale feel your upper back press into the mat bringing your awareness back to your space
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gently wiggle your fingers and toes reach your arms overhead with a big breath in find a full body stretch
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and exhale out hug your knees into your chest roll onto your side
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and join me back in a seated position just keeping your eyes closed for now as you sit up tall
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we'll finish like we always do by taking a deep breath in and a big sigh out
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open your eyes when you're ready
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thank you so much for your time and energy i hope
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that you are enjoying exploring the many possibilities in your practice
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as these classes change class to class thank you again take care and I will see you tomorrow.
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Yoga isn't what most of us think it is.
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Most people treat yoga like exercise, like if you just do more you'll get results.
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But that's where so many people go wrong.
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Because progress isn't linear.
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If you've ever had a day where everything felt open and easy and then the next day you're tighter, stiffer and wobblier, you're not going backwards.
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That's just how progress works.
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The problem is the internet teaches people that progress is a straight line.
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And honestly, that mindset makes people quit.
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What works is consistency, not intensity.
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Slow and steady.
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Small wins repeated over time.
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Because it's not the hardest practice that changes you.
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It's the one you can actually stick with.
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And when you stop burning yourself out, you start noticing progress in a different way.
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You feel stronger, more open, more steady, day by day.
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And that's how yoga starts working.
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Not as a quick fix, but as something that genuinely supports you.
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If you want a plan that helps you build that kind of consistency, click the link on screen now to join Momentum Flow.
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Vocabulary and speaking notes for this lesson
This speaking lesson is built on the video “Mandala Yoga Flow”. The speaker keeps coming back to these words: exhale, arm, leg, inhale, breath. This video has 260 sentences and 3086 words to shadow. The speech runs for 36:47. The speaker talks slowly, about 84 words per minute, so there is time to copy every sound. Only 79% 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. |
| 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. |
| pause noun | /pɔːz/ | A temporary stop or rest; an intermission of action; interruption; suspension; cessation. |
| bend verb | /bɛnd/ | To cause (something) to change its shape into a curve, by physical force, chemical action, or any other means. |
| hip noun | /hɪp/ | The outward-projecting parts of the pelvis and top of the femur and the overlying tissue. |
| twist verb | /twɪst/ | To turn the ends of something, usually thread, rope etc., in opposite directions, often using force. |
| stretch verb | /stɹɛt͡ʃ/ | To lengthen by pulling. |
| extend verb | /ɛkˈstɛnd/ | To increase in extent. |
| fold verb | /ˈfəʊld/ | To bend (any thin material, such as paper) over so that it comes in contact with itself. |
| gaze verb | /ɡeɪz/ | To stare intently or earnestly. |
| arch noun | /ɑɹt͡ʃ/ | An inverted U shape. |
| relax verb | /ɹɪˈlæks/ | To make something loose. |
| overhead noun | /ˈəʊvəˌhɛd/ | The expense of a business not directly assigned to goods or services provided. |
| lizard noun | /ˈlɪzɚd/ | Any reptile of the order Squamata that is not a snake or mosasaur—typically characterised by a rounded torso, a short neck with an elevated head, a long tail… |
| 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 |
|---|---|---|
| lift up verb | To elevate to a higher position. | |
| come down verb | To descend, fall down, collapse. | |
| back up verb | To move backwards, especially for a vehicle to do so. | |
| come out verb | /ˌkʌm ˈaʊt/ | To be discovered; to be revealed. |
| open out verb | To expand, to widen, to unwrap, unfold or uncover, to spread out from a compact state. | |
| sit up verb | To assume a sitting position from a position lying down. | |
| back down verb | To take a less aggressive position in a conflict than one previously had, or has planned to have. | |
| come back verb | To return to a place. |
Sentences worth repeating
Short, complete lines from the video that you can reuse in everyday conversation:
- When you're ready let's begin.
- Yoga isn't what most of us think it is.
- Because it's not the hardest practice that changes you.
- It's the one you can actually stick with.
Grammar in this video
The structures the speaker uses most, with the exact words from the video:
| Structure | In the video |
|---|---|
| Verb + -ing enjoy, keep, stop… + -ing — verbs that are followed by the -ing form | keep grounding · Start twisting · start lifting |
| Possibility with “might / may” might/may + verb — something that is possible but not certain | may want · may feel |
| Future with “will” will + verb — a decision, promise or prediction | won't need · we'll begin · we'll push |
| Present continuous am/is/are + -ing — something happening right now or around now | you're not tipping · you're creating · we're finding |
Pronunciation to watch
The speaker uses 23 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/, throat /ˈθɹoʊt/
- Long words — get the stress right: consistency /kənˈsɪs.tən.si/, intensity /ɪnˈtɛnsɪti/, genuinely /ˈd͡ʒɛn.ju.ɪn.li/
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, knee, pause.
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.