Prática de Shadowing: 30 Min Yoga Flow | Full Body Yoga to Feel Good (Intermediate) - Aprenda a falar inglês com vídeo
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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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Vocabulário e dicas de fala para esta lição
Esta aula de conversação usa o vídeo “30 Min Yoga Flow”. As palavras que mais se repetem: breath, exhale, leg, deep, lift. Este vídeo tem 254 frases e 2763 palavras para praticar shadowing. A fala dura 28:35. O falante fala devagar, cerca de 97 palavras por minuto, o que dá tempo para imitar cada som. Apenas 80% das palavras estão entre as 3.000 mais comuns do inglês, por isso o vocabulário é exigente.
Vocabulário principal deste vídeo
15 palavras do vídeo que vale a pena aprender, com pronúncia e significado:
| Palavra | Pronúncia | Significado |
|---|---|---|
| breathe verbo | /bɹiːð/ | respirar |
| pause substantivo | /pɔːz/ | pausa |
| knee substantivo | /ni/ | joelho |
| extend verbo | /ɛkˈstɛnd/ | estender, ampliar |
| hip substantivo | /hɪp/ | quadril, anca |
| pose verbo | /poʊz/ | perguntar |
| bend verbo | /bɛnd/ | dobrar, curvar |
| fold verbo | /ˈfəʊld/ | dobrar |
| twist verbo | /twɪst/ | torcer |
| finger substantivo | /ˈfɪŋɡɚ/ | dedo (da mão) |
| gate substantivo | /ˈɡeɪ̯t/ | portão |
| sink verbo | /ˈsɪŋk/ | afundar, submergir |
| warrior substantivo | /ˈwɔɹi.ɚ/ | guerreiro, guerreira |
| belly substantivo | /ˈbɛli/ | barriga, pança |
| toe substantivo | /təʊ/ | dedo do pé, artelho |
Phrasal verbs que você vai ouvir
| Palavra | Pronúncia | Significado |
|---|---|---|
| lift up verbo | erguer | |
| come back verbo | voltar | |
| come out verbo | /ˌkʌm ˈaʊt/ | sair, partir |
| go down verbo | descer | |
| hand over verbo | entregar, transferir | |
| hands down advérbio | com uma mão nas costas, com uma perna às costas |
Pronúncia para ficar de olho
O falante usa 24 contrações e formas reduzidas, como you're, we'll, we're. Diga-as na forma curta, do jeito que você ouve.
- Os sons de “th”: breathe /bɹiːð/, thigh /θaɪ/, width /ˈwɪtθ/, lengthen /ˈlɛŋθən/
- Os sons de “sh” e “zh”: transition /tɹænˈzɪʃ.ən/, shimmy /ˈʃɪ.mi/
Sons difíceis para falantes de português:
- Consoante final — sem acrescentar um “i” depois: extend /ɛkˈstɛnd/, hip /hɪp/, bend /bɛnd/, fold /ˈfəʊld/, twist /twɪst/
- /l/ final — a língua toca o céu da boca, não vira “u”: ankle /ˈæŋ.kəl/, muscle /ˈmʌs.əl/, angle /ˈæŋ.ɡəl/, settle /ˈsɛtəl/, barrel /ˈbæɹəl/
- /h/ — um sopro suave, diferente do “r”: hip /hɪp/, overhead /ˈəʊvəˌhɛd/, heel /hil/, exhale /ˌɛksˈheɪ̯l/, inhale /ɪnˈheɪl/
Como praticar com este vídeo
- Ouça o vídeo inteiro uma vez sem falar e anote as palavras que você não conhece.
- Faça shadowing frase por frase na velocidade normal, repetindo cada uma até o seu ritmo ficar igual ao do falante.
- Grave a sua voz e compare com o original, prestando atenção a palavras como breathe, pause, knee.
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.