Prática de Shadowing: Mandala Yoga Flow | 30 Min | Day 23 Flow Challenge - Aprenda a falar inglês com vídeo
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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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Vocabulário e dicas de fala para esta lição
Esta aula de conversação usa o vídeo “Mandala Yoga Flow”. As palavras que mais se repetem: exhale, arm, leg, inhale, breath. Este vídeo tem 260 frases e 3086 palavras para praticar shadowing. A fala dura 36:47. O falante fala devagar, cerca de 84 palavras por minuto, o que dá tempo para imitar cada som. Apenas 79% 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 |
| knee substantivo | /ni/ | joelho |
| pause substantivo | /pɔːz/ | pausa |
| bend verbo | /bɛnd/ | dobrar, curvar |
| hip substantivo | /hɪp/ | quadril, anca |
| twist verbo | /twɪst/ | torcer |
| stretch verbo | /stɹɛt͡ʃ/ | esticar |
| extend verbo | /ɛkˈstɛnd/ | estender, ampliar |
| fold verbo | /ˈfəʊld/ | dobrar |
| gaze verbo | /ɡeɪz/ | contemplar |
| arch substantivo | /ɑɹt͡ʃ/ | arco |
| relax verbo | /ɹɪˈlæks/ | soltar, afrouxar |
| overhead substantivo | /ˈəʊvəˌhɛd/ | overhead |
| lizard substantivo | /ˈlɪzɚd/ | lagarto |
| sink verbo | /ˈsɪŋk/ | afundar, submergir |
Phrasal verbs que você vai ouvir
| Palavra | Pronúncia | Significado |
|---|---|---|
| lift up verbo | erguer | |
| come out verbo | /ˌkʌm ˈaʊt/ | sair, partir |
| back down verbo | recuar, voltar atrás | |
| come back verbo | voltar | |
| hands down advérbio | com uma mão nas costas, com uma perna às costas | |
| slow down verbo | desacelerar |
Frases que vale a pena repetir
Frases curtas e completas do vídeo que você pode usar na conversa do dia a dia:
- 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.
Gramática neste vídeo
As estruturas que o falante mais usa, com as palavras exatas do vídeo:
| Estrutura | No vídeo |
|---|---|
| Verbo + -ing enjoy, keep, stop… + -ing — verbos seguidos da forma em -ing | keep grounding · Start twisting · start lifting |
| Possibilidade com “might / may” might/may + verbo — algo possível, mas não certo | may want · may feel |
| Futuro com “will” will + verbo — uma decisão, promessa ou previsão | won't need · we'll begin · we'll push |
| Present continuous am/is/are + -ing — algo que está acontecendo agora ou nestes dias | you're not tipping · you're creating · we're finding |
Pronúncia para ficar de olho
O falante usa 23 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/, throat /ˈθɹoʊt/
- Palavras longas — acerte a sílaba tônica: consistency /kənˈsɪs.tən.si/, intensity /ɪnˈtɛnsɪti/, genuinely /ˈd͡ʒɛn.ju.ɪn.li/
Sons difíceis para falantes de português:
- Consoante final — sem acrescentar um “i” depois: bend /bɛnd/, hip /hɪp/, twist /twɪst/, extend /ɛkˈstɛnd/, fold /ˈfəʊld/
- /l/ final — a língua toca o céu da boca, não vira “u”: triangle /ˈtɹaɪˌæŋɡəl/, ankle /ˈæŋ.kəl/, heel /hil/, pedal /ˈpɛdəl/, exhale /ˌɛksˈheɪ̯l/
- /h/ — um sopro suave, diferente do “r”: hip /hɪp/, overhead /ˈəʊvəˌhɛd/, halfway /ˌhæfˈweɪ/, heel /hil/, exhale /ˌɛksˈheɪ̯l/
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, knee, pause.
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.