Prática de Shadowing: Yoga For Tight Hamstrings & Lower Back | Yoga With Adriene - Aprenda a falar inglês com vídeo
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134 frases
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Hello, dear friends, Welcome to Yoga with Adriene!
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I'm Adriene, this is sweet Benji.
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And today we have a Ten Minute Yoga for Tight Hamstrings.
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So we're going to jump right in.
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Come on down to the ground.
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Find yourself a seat.
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And you can sit up on a blanket or a block or some towels.
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Get a little lift in the hips if that helps you begin in this position.
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We'll sit up nice and tall, and although we are focusing on tight hamstrings today, we always take a second to tune in and really approach this time as valuable, beneficial time to reconnect with ourselves.
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Taking a holistic approach, considering the whole body, all parts of the self.
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So let's begin by softening our gaze or closing down the eyes just for a moment.
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Allow your shoulders to relax and allow yourself to be here for this, these ten minutes.
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It's going to go by quick.
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So give yourself whatever permission you may need to just be present for this short session.
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Good. We've arrived.
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Take a deep breath in through the nose.
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And out through the nose or mouth.
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And one more time.
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In through the nose.
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And as you exhale out through the nose or mouth, see if you can relax your shoulders.
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Drop them down away from your ears.
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Maybe just a little bit more.
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Beautiful. On your next breath, let's use that inhalation to come out of our seat and move to a tabletop position.
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Continue to breathe here with as much awareness as you can muster.
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And really, that just means paying attention to the breath, not...
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not allowing it to just go on automatic.
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From your tabletop position.
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We'll move with the breath.
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Inhale to drop the belly, open the chest, look forward.
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Exhale to round through the spine, chin to chest.
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Really finding this big stretch in the low back one more time.
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Inhale drop the belly.
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Open the chest.
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Exhale round through the spine.
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Feel this stretch in the back body.
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Draw your navel up to your spine.
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Nice. Now inhale back to tabletop position.
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Extend just your right leg out.
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Curl your right toes under.
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Extend through your right heel.
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So you're really feeling that stretch in the Achilles in the ankle, the calf back of the knee and the hamstring.
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And then with an awareness of the crown of your head reaching forward so the head's not just dropped here, begin to rock a little front and back.
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Peek at me anytime if you need to.
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Nice. And then we'll take that right foot and step it all the way up to the top of our mat.
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Feel free to use your right hand to help guide it up, and we'll come into a low lunge here by walking the left knee back just a bit and aiming to get that front knee stacked over the front ankle.
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Inhale to look forward.
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Exhale. Stay here and relax the shoulders.
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Good. Inhale look forward.
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On your exhale shift your hips back.
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Flex your right toes towards your face.
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And breathe here in this stretch soft bend or generous bend in that right knee.
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So we don't want to lock out the knee here.
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We want to find that bend in the knee so that we can target the hamstring with a little more specificity.
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You continue to notice your breath, breathe with awareness.
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And then rolling through that right foot, we'll plant the palms.
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And we're going to step back to downward facing dog.
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So you can move slowly mindfully we'll send the hips up high, melt the heart down ground through the knuckles and the fingertips.
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And then here, just take a couple moments to peddle out through the feet.
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Breathe. And then when you are ready, step the left foot forward into your lunge.
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Lower the right knee.
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Walk it back just a bit.
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Find your footing.
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Find your foundation and then inhale.
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Open the chest.
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Look forward.
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Stay for the exhale as you relax your shoulders down.
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Inhale in again and exhale to send the hips back.
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Now flexing your left toes towards your face.
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Big stretch here. Stay with it. Breathe.
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Gentle bend in the left knee.
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Giving the busy mind maybe a little break.
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And staying with the sensation here on your mat.
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Roll through that left foot.
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Plant the palms.
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Step it back to downward facing dog.
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Peddle it out. Three breaths here.
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Nice slow, smooth, steady breathing.
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After the third breath, we'll come up onto the tippy tip tip toes.
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I don't know if that was necessary.
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Could have just said tippy toes, but tippy tip tip.
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Ground through the index finger and thumb, imagine lifting a little bit more from your hip creases, maybe getting a little more melt in the heart.
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Maybe not. Inhale in again and then exhale.
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Let the heels get heavy.
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Drop them down. It's okay.
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They don't need to touch the mat.
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Beautiful. Then slowly and with control come back to all fours.
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Tabletop position.
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Curl the left toes under.
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Extend the left toes out and we'll give it a rock here.
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Beautiful. Come back to tabletop position.
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Swing the legs to one side.
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Any side. We'll come through to a seat.
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You can sit up on a prop if it feels right here.
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Bend the knees.
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Take the hands behind the thighs.
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Inhale. Lift your chest.
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Exhale slowly.
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Bring your heart forward and we'll begin to melt into a seated forward fold variation so you can stay here breathing.
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You can begin to extend through the heels.
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Breathing. You might grab the shins, the ankles or the feet.
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Maybe taking a bind by bringing the index finger and thumb to the big toe, index finger, middle finger and thumb.
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So I'll quiet down here and allow you to take three to five breaths here in this posture, I recommend softening your gaze or closing the eyes.
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Breathing with the sensation.
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And when you're ready in your own time, we can slowly release this and come to lie flat on our backs, knees bent, feet planted firmly on the earth.
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Get centered on your mat.
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And when you're ready on your inhale, send just the right leg up.
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Flex the right foot.
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Interlace the fingertips behind the right thigh.
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Stay here. Breathing can also use a strap or a little towel here to help give you a little support in and connecting with this.
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Leg up stretch like so.
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Or if you want to take it a little bit deeper, we can climb all the way up towards the ankle or take the bind even here.
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So everybody's going to be different.
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I recommend keeping a soft bend in that right knee.
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Final option is to extend the left leg, keep some energy through the left foot.
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Everyone use your next exhale to relax your shoulders.
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And then we'll switch.
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Right foot comes down.
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Take your time.
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Left foot goes up and we'll do the same thing on this side.
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Notice how this side might feel a little bit different.
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Stay present.
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This is the last move of our session here together.
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So keep your awareness on your breath and noticing any sensation in the body here.
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Maybe extend that right leg.
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And on your next exhalation, use it to relax your shoulders.
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And then we'll release.
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Hug both knees into the chest.
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Give yourself a big squeeze.
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Maybe rock a little side to side, then slide the hands behind the thighs.
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One last time.
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We'll rock and roll up and down the length of the spine.
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And you are done.
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We did it! Thank you so much for spending this time with me, and for spending this time with yourself, with your body and your breath.
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I will see you next time. Take good care. Namaste.
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Vocabulário e dicas de fala para esta lição
Esta aula de conversação de nível B1 usa o vídeo “Yoga For Tight Hamstrings & Lower Back”. As palavras que mais se repetem: knee, exhale, inhale, breath, toe. Este vídeo tem 134 frases e 1321 palavras para praticar shadowing. A fala dura 10:12. O falante mantém um ritmo estável de cerca de 130 palavras por minuto, confortável para o shadowing. Apenas 80% das palavras estão entre as 3.000 mais comuns do inglês, por isso o vocabulário é exigente.
Vocabulário principal deste vídeo
As 15 palavras mais avançadas do vídeo, com pronúncia e significado:
| Palavra | Pronúncia | Significado |
|---|---|---|
| breathe verbo | /bɹiːð/ | respirar |
| exhale verbo | /ˌɛksˈheɪ̯l/ | exalar, expirar |
| inhale verbo | /ɪnˈheɪl/ | inalar, inspirar |
| toe substantivo | /təʊ/ | dedo do pé, artelho |
| bend verbo | /bɛnd/ | dobrar, curvar |
| relax verbo | /ɹɪˈlæks/ | soltar, afrouxar |
| spine substantivo | /spaɪn/ | espinhaço, espinha |
| ankle substantivo | /ˈæŋ.kəl/ | tornozelo |
| thigh substantivo | /θaɪ/ | coxa |
| flex verbo | /flɛks/ | flexionar |
| heel substantivo | /hil/ | calcanhar |
| sensation substantivo | /sɛnˈseɪʃən/ | sensação |
| melt verbo | /mɛlt/ | derreter, fundir |
| thumb substantivo | /ˈθʌm/ | dedo polegar, polegar |
| fingertip substantivo | /ˈfɪŋɡɚˌtɪp/ | ponta do dedo |
Phrasal verbs que você vai ouvir
| Palavra | Significado |
|---|---|
| go up verbo | subir |
| roll up verbo | enrolar |
Frases que vale a pena repetir
Frases curtas e completas do vídeo que você pode usar na conversa do dia a dia:
- We'll move with the breath.
- I don't know if that was necessary.
- We'll come through to a seat.
Gramática neste vídeo
As estruturas que o falante mais usa, com as palavras exatas do vídeo:
| Estrutura | No vídeo |
|---|---|
| Possibilidade com “might / may” might/may + verbo — algo possível, mas não certo | may need · might grab · might feel |
| Futuro com “will” will + verbo — uma decisão, promessa ou previsão | We'll sit · We'll move · we'll take |
| Futuro com “going to” be going to + verbo — um plano ou algo que dá para prever | we're going to jump · It's going to go · we're going to step |
| Obrigação: must / have to / need to dizer que algo é necessário | need to just be · need to touch |
Pronúncia para ficar de olho
O falante usa 25 contrações e formas reduzidas, como we'll, don't, you're. Diga-as na forma curta, do jeito que você ouve.
- Os sons de “th”: breathe /bɹiːð/, thigh /θaɪ/, thumb /ˈθʌm/
- Os sons de “sh” e “zh”: sensation /sɛnˈseɪʃən/, exhalation /ˌɛkshəˈleɪ̯ʃən/, inhalation /ˌɪnhəˈleɪʃən/, shin /ʃɪn/, variation /ˌvɛəɹiˈeɪʃn̩/
- Palavras longas — acerte a sílaba tônica: exhalation /ˌɛkshəˈleɪ̯ʃən/, inhalation /ˌɪnhəˈleɪʃən/, specificity /spɛsɪˈfɪsɪti/, beneficial /ˌbɛn.ɪˈfɪʃ.əl/
Sons difíceis para falantes de português:
- Consoante final — sem acrescentar um “i” depois: bend /bɛnd/, melt /mɛlt/, fingertip /ˈfɪŋɡɚˌtɪp/, downward /ˈdaʊnwɚd/, bind /ˈbaɪ̯nd/
- /l/ final — a língua toca o céu da boca, não vira “u”: exhale /ˌɛksˈheɪ̯l/, inhale /ɪnˈheɪl/, ankle /ˈæŋ.kəl/, heel /hil/, curl /kɜɹl/
- /h/ — um sopro suave, diferente do “r”: exhale /ˌɛksˈheɪ̯l/, inhale /ɪnˈheɪl/, hamstring /ˈhæmstɹɪŋ/, heel /hil/, exhalation /ˌɛkshəˈleɪ̯ʃən/
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, exhale, inhale.
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.