Prática de Shadowing: 15 Min Daily Yoga Flow | Everyday Full Body Yoga For All Levels - Aprenda a falar inglês com o YouTube
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Hello and welcome to this daily yoga flow.
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Hello and welcome to this daily yoga flow.
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This is just a short but effective practice suitable for all levels
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and it's intended to give you a little bit of everything for your everyday practice.
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When you're ready we'll begin standing at the top of the mat.
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Relax your arms by your side,
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gaze forward and we'll start by taking a few steady breaths in
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and out and as you do this just shift your weight forward
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and back
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and then shift your weight side to side
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and then find that place where you feel grounded through all four corners of your feet
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take a deep breath in reach your arms up
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and as you exhale gentle bend in the knees fold forward inhale lift your chest halfway exhale and step to plank
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pause and hold for breath in then exhale lower knees chest and chin and come through to Cobra.
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Inhale here, exhale downward facing dog.
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Pause for a breath in.
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Exhale step to the top of the mat.
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Inhale lift your chest halfway.
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Exhale and fold.
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Inhale lift up, reach your arms up,
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gaze up and exhale relax your arms by your side two more rounds now a little bit quicker
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and arms up exhale fold inhale half
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lift exhale plank inhale here exhale chaturanga inhale take cobra
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or up dog exhale downward facing pause for a breath in exhale step or hop forward
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inhale half lift exhale fold inhale stand up lift the arms
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lift the gaze exhale relax your arms by your side one
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more round this time I'm just gonna give you the breath cues.
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Inhale, exhale, inhale, exhale, inhale,
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exhale, inhale, exhale, inhale,
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inhale exhale inhale
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and exhale good turn to face the side of the mat step into straddle
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and open your arms apart into star take a deep breath in
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and turn the right foot to face forward as you exhale
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come to triangle turning your chest open ears start to gaze up take a deep breath in
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and exhale pause for one more breath in here engage your
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legs then as you breath you breathe out come into pyramid
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so turn the left foot to face forward folding over the
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right leg you can always Just keep a little bend in your knee here.
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Relax your chin to your chest, deepen your breath.
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And inhale, lift the chest halfway, come into warrior three.
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You could use your hands on the floor for stability or bring your palms to prayer.
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Continue to gaze down.
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Rolling the left side hip down to square the hips.
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Take a deep breath in.
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And on your exhale, slowly stand up and hug the left knee into your chest.
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Then keep the right hand holding onto the knee.
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The left arm will reach back as you twist to the left.
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Slowly shift your gaze look towards your fingertips pause for a deep breath in
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with your exhale release your twist
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and step the left foot back into star opening the arms
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apart inhale here now on the left side turn the left foot to face the back of the mat.
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Exhale, come to triangle.
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Keeping the chest open, legs engaged.
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Take a deep breath in.
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Exhale out.
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Pause for one more breath in here.
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Exhale, come into pyramids.
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So turning to face the back of the mat, folding over your leg.
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Option to keep a little bend in your knee.
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With your next inhale lift the chest halfway, come into warrior three.
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You could use your hands on the mat for support as you lift the leg or bring hands to prep.
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rolling the right side hip down to keep the hips level.
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Inhale here.
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On your exhale, hug the right knee into your chest as you stand up and we'll find our standing twist.
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The left hand stays on the knee as the right arm reaches back.
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You can slowly turn your gaze to look towards your fingertips continue to stand up tall take a deep breath in
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exhale out then stand back into star turn your feet out bend your knees come down to goddess
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so practicing the arms here as we lower the hips into position keeping the shoulders rolling back chest is open
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pause for one more breath in exhale out straight in the legs turn
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and step to the top of the mat inhale chair pose
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bend the knees sink the hips back as you reach the arms up
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and for this chair lift all ten toes to help bring
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your weight back towards your heels bring the hips down a
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little lower then with your exhale fold forward inhale to lift the chest halfway exhale left foot steps back to low lunge.
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Reach your arms up with your inhale.
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Then on your exhale, twist to the right, bring hands to breath.
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Left elbow will come to that outside of the right knee.
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Option to lift the back knee here.
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Then roll the right shoulder back,
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keep turning your chest open,
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gazing to the right elbow.
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Pause for a deep breath in and on your breath out,
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spin open,
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come into extended side angles opening out the back foot right
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hand rests on the mat as the left arm reaches up chest is open
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if this feels a little bit restricted to rest the right
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forearm on your thigh instead with your next inhale turn the
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chest open a little bit more exhale here pause for one more breath in
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and on your breath out come into lizard lunge
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so turning to face forward you can lower the back knee down here option to come down to the forearms
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if it's available Then lifting the back knee,
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if it's lowered, open out the foot,
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come into a side lunge,
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so sinking the hips towards the right heel.
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Option to flex the left foot,
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digging the heel into the mat to help as you find stability in skandhasana.
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Option to bring hands to prayer here.
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Focus on keeping right knee in line with the ankle.
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for one more breath in with your breath out turn to
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face forward come into side plank on the left side
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so you'll step or heel toe the right foot back option to lower the left knee down
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if we're modifying lift up through the side of your waist pause
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and hold take a deep breath in then exhale come to plank
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pause here inhale exhale chaturanga inhale find your back bend of choice
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exhale downward facing pause for a breath in here exhale step
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or hop forward then this time on your inhale come to chair
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so bending the knees sinking the hips reaching the arms up lifting all ten toes again to help shift the weight back.
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Final deep breath in here and on your exhale fold forward.
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The right foot steps back to low lunge.
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Reach your arms up with your inhale
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and exhale we'll twist to the left bringing palms to heart
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center right elbow rest on the outside of the left knee
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option to lift the back knee here as you focus the
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gaze on the left elbow final deep breath in here
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with your breath out coming to extended side angle
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so opening out the back foot left hand could rest on the mat here
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or you could rest the forearm on your thigh if you have a little more space
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pause for one more deep breath in with your breath out
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come into lizard lunge option to lower the back knee here and you could work down to the forearms also
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Pause for one more breath in.
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With your breath out, come into your side lunge.
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So opening out the back foot,
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sink the hips towards the left heel.
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Option two, flex the right foot,
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digging the heel into the ground to find skanasana.
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And hands can come to prayer.
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Pause for one more breath in.
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With your breath out coming into side plank plant the right hand you can either heel toe
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or step the left foot back if you're modifying this side the right knee is down
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focus on pushing away from the floor lifting up through the
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side of your waist hold for one more breath in
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and exhale step to plank pause here inhale exhale chaturanga lower
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all the way down to your belly untuck your toes relax your arms by your side
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and with your inhale come to locust lifting the legs arms
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and chest using the strength in the back of your body to lift up and hold if If you do need assistance,
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use your fingertips as stabilizers.
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Hold for one more breath in.
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Exhale and release.
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Push back to tabletop.
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Then reach the right arm up.
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Open your chest.
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Inhale.
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Exhale, thread right arm under left, finding thread the needle rest your head, rest your shoulder.
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The left arm could reach forward or wrap behind the back.
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And come back to tabletop.
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Inhale as you reach the left arm up, turn your chest open.
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Exhale, thread left arm under right.
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Rest your head, rest your shoulder.
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Right arm could reach forward or right behind the back.
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Come back to tabletop.
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And we'll find child's pose now keeping the knees together or opening them apart,
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walk your hands forward, rest your head and settle in to find stillness.
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Take a final deep breath in here.
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And exhale out.
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Then find a kneeling position.
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Just resting your hands on your thighs.
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Keep your eyes closed a few moments longer.
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just to soak in the effects of this practice
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and we'll finish like always by taking a deep breath in
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and a big sigh out and flick your eyes open when you're already.
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Thank you so much for your time and energy in this short practice.
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I hope that you enjoyed it and hopefully it sets you up for the rest of your day.
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Take care and I will see you next time.
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Thank you.
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Contexto & Antecedentes
Este vídeo apresenta uma prática diária de yoga que é acessível a todos os níveis. O instrutor orienta os espectadores a realizarem uma sequência de posturas enquanto se concentra na respiração, ajudando a criar uma conexão mente-corpo. Essa prática não só promove o relaxamento e a flexibilidade, mas também serve como uma forma de meditação em movimento. Para aqueles que desejam aprender inglês, esse tipo de conteúdo pode ser extremamente útil, pois integra a prática da língua com atividades da vida cotidiana, permitindo que você aprenda inglês com YouTube de forma mais envolvente.
Top 5 Frases para Comunicação Diária
- "Inhale, exhale." – Uma frase simples que ensina a importância da respiração.
- "Relax your arms by your side." – Uma instrução útil que pode ser aplicada em diversas situações.
- "Take a deep breath in." – Frase que encoraja a pausa e reflexão, essencial em momentos de estresse.
- "Engage your legs." – Essa expressão é uma ótima maneira de introduzir o vocabulário de fitness.
- "Shift your weight forward and back." – Uma frase que descreve movimento e pode ser aplicada em contextos de dança ou esporte.
Guia Passo a Passo para Shadowing
Para utilizar o vídeo em sua prática de shadow speak, siga estas etapas:
- Assista ao vídeo completo. Familiarize-se com a sequência e as instruções do instrutor.
- Divida o vídeo em segmentos pequenos. Tente repetir frases curtas, focando na pronúncia e entonação. Isso facilitará seu processo de shadowing.
- Utilize a técnica de shadow speech. Imitar as falas do instrutor em tempo real, prestando atenção nas pausas e ênfases. Essa técnica ajuda na fluência e na compreensão auditiva.
- Grave-se. Ouça sua própria voz e compare-a com a do instrutor. Isso ajuda a identificar áreas que precisam de melhoria.
- Repita frequentemente. A prática constante é crucial; utilize o shadowing site para acessar mais recursos e vídeos de yoga.
Com essas diretrizes, você estará apto a integrar a prática de yoga ao seu aprendizado de inglês, aprimorando suas habilidades de fala e compreensão ao mesmo tempo.
O que é a Técnica de Shadowing?
Shadowing é uma técnica de aprendizado de idiomas com base científica, originalmente desenvolvida para o treinamento de intérpretes profissionais. O método é simples, mas poderoso: você ouve áudio em inglês nativo e repete imediatamente em voz alta — como uma sombra seguindo o falante com 1-2 segundos de atraso. Pesquisas mostram melhora significativa na precisão da pronúncia, entonação, ritmo, sons conectados, compreensão auditiva e fluência na fala.
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