Практика Shadowing: 15 Min Daily Yoga Flow | Everyday Full Body Yoga For All Levels - Изучайте разговорный английский с YouTube
B1
Hello and welcome to this daily yoga flow.
163 предложений
Если предложения слишком короткие или длинные, нажмите Edit, чтобы их изменить.
1
Hello and welcome to this daily yoga flow.
2
This is just a short but effective practice suitable for all levels
3
and it's intended to give you a little bit of everything for your everyday practice.
4
When you're ready we'll begin standing at the top of the mat.
5
Relax your arms by your side,
6
gaze forward and we'll start by taking a few steady breaths in
7
and out and as you do this just shift your weight forward
8
and back
9
and then shift your weight side to side
10
and then find that place where you feel grounded through all four corners of your feet
11
take a deep breath in reach your arms up
12
and as you exhale gentle bend in the knees fold forward inhale lift your chest halfway exhale and step to plank
13
pause and hold for breath in then exhale lower knees chest and chin and come through to Cobra.
14
Inhale here, exhale downward facing dog.
15
Pause for a breath in.
16
Exhale step to the top of the mat.
17
Inhale lift your chest halfway.
18
Exhale and fold.
19
Inhale lift up, reach your arms up,
20
gaze up and exhale relax your arms by your side two more rounds now a little bit quicker
21
and arms up exhale fold inhale half
22
lift exhale plank inhale here exhale chaturanga inhale take cobra
23
or up dog exhale downward facing pause for a breath in exhale step or hop forward
24
inhale half lift exhale fold inhale stand up lift the arms
25
lift the gaze exhale relax your arms by your side one
26
more round this time I'm just gonna give you the breath cues.
27
Inhale, exhale, inhale, exhale, inhale,
28
exhale, inhale, exhale, inhale,
29
inhale exhale inhale
30
and exhale good turn to face the side of the mat step into straddle
31
and open your arms apart into star take a deep breath in
32
and turn the right foot to face forward as you exhale
33
come to triangle turning your chest open ears start to gaze up take a deep breath in
34
and exhale pause for one more breath in here engage your
35
legs then as you breath you breathe out come into pyramid
36
so turn the left foot to face forward folding over the
37
right leg you can always Just keep a little bend in your knee here.
38
Relax your chin to your chest, deepen your breath.
39
And inhale, lift the chest halfway, come into warrior three.
40
You could use your hands on the floor for stability or bring your palms to prayer.
41
Continue to gaze down.
42
Rolling the left side hip down to square the hips.
43
Take a deep breath in.
44
And on your exhale, slowly stand up and hug the left knee into your chest.
45
Then keep the right hand holding onto the knee.
46
The left arm will reach back as you twist to the left.
47
Slowly shift your gaze look towards your fingertips pause for a deep breath in
48
with your exhale release your twist
49
and step the left foot back into star opening the arms
50
apart inhale here now on the left side turn the left foot to face the back of the mat.
51
Exhale, come to triangle.
52
Keeping the chest open, legs engaged.
53
Take a deep breath in.
54
Exhale out.
55
Pause for one more breath in here.
56
Exhale, come into pyramids.
57
So turning to face the back of the mat, folding over your leg.
58
Option to keep a little bend in your knee.
59
With your next inhale lift the chest halfway, come into warrior three.
60
You could use your hands on the mat for support as you lift the leg or bring hands to prep.
61
rolling the right side hip down to keep the hips level.
62
Inhale here.
63
On your exhale, hug the right knee into your chest as you stand up and we'll find our standing twist.
64
The left hand stays on the knee as the right arm reaches back.
65
You can slowly turn your gaze to look towards your fingertips continue to stand up tall take a deep breath in
66
exhale out then stand back into star turn your feet out bend your knees come down to goddess
67
so practicing the arms here as we lower the hips into position keeping the shoulders rolling back chest is open
68
pause for one more breath in exhale out straight in the legs turn
69
and step to the top of the mat inhale chair pose
70
bend the knees sink the hips back as you reach the arms up
71
and for this chair lift all ten toes to help bring
72
your weight back towards your heels bring the hips down a
73
little lower then with your exhale fold forward inhale to lift the chest halfway exhale left foot steps back to low lunge.
74
Reach your arms up with your inhale.
75
Then on your exhale, twist to the right, bring hands to breath.
76
Left elbow will come to that outside of the right knee.
77
Option to lift the back knee here.
78
Then roll the right shoulder back,
79
keep turning your chest open,
80
gazing to the right elbow.
81
Pause for a deep breath in and on your breath out,
82
spin open,
83
come into extended side angles opening out the back foot right
84
hand rests on the mat as the left arm reaches up chest is open
85
if this feels a little bit restricted to rest the right
86
forearm on your thigh instead with your next inhale turn the
87
chest open a little bit more exhale here pause for one more breath in
88
and on your breath out come into lizard lunge
89
so turning to face forward you can lower the back knee down here option to come down to the forearms
90
if it's available Then lifting the back knee,
91
if it's lowered, open out the foot,
92
come into a side lunge,
93
so sinking the hips towards the right heel.
94
Option to flex the left foot,
95
digging the heel into the mat to help as you find stability in skandhasana.
96
Option to bring hands to prayer here.
97
Focus on keeping right knee in line with the ankle.
98
for one more breath in with your breath out turn to
99
face forward come into side plank on the left side
100
so you'll step or heel toe the right foot back option to lower the left knee down
101
if we're modifying lift up through the side of your waist pause
102
and hold take a deep breath in then exhale come to plank
103
pause here inhale exhale chaturanga inhale find your back bend of choice
104
exhale downward facing pause for a breath in here exhale step
105
or hop forward then this time on your inhale come to chair
106
so bending the knees sinking the hips reaching the arms up lifting all ten toes again to help shift the weight back.
107
Final deep breath in here and on your exhale fold forward.
108
The right foot steps back to low lunge.
109
Reach your arms up with your inhale
110
and exhale we'll twist to the left bringing palms to heart
111
center right elbow rest on the outside of the left knee
112
option to lift the back knee here as you focus the
113
gaze on the left elbow final deep breath in here
114
with your breath out coming to extended side angle
115
so opening out the back foot left hand could rest on the mat here
116
or you could rest the forearm on your thigh if you have a little more space
117
pause for one more deep breath in with your breath out
118
come into lizard lunge option to lower the back knee here and you could work down to the forearms also
119
Pause for one more breath in.
120
With your breath out, come into your side lunge.
121
So opening out the back foot,
122
sink the hips towards the left heel.
123
Option two, flex the right foot,
124
digging the heel into the ground to find skanasana.
125
And hands can come to prayer.
126
Pause for one more breath in.
127
With your breath out coming into side plank plant the right hand you can either heel toe
128
or step the left foot back if you're modifying this side the right knee is down
129
focus on pushing away from the floor lifting up through the
130
side of your waist hold for one more breath in
131
and exhale step to plank pause here inhale exhale chaturanga lower
132
all the way down to your belly untuck your toes relax your arms by your side
133
and with your inhale come to locust lifting the legs arms
134
and chest using the strength in the back of your body to lift up and hold if If you do need assistance,
135
use your fingertips as stabilizers.
136
Hold for one more breath in.
137
Exhale and release.
138
Push back to tabletop.
139
Then reach the right arm up.
140
Open your chest.
141
Inhale.
142
Exhale, thread right arm under left, finding thread the needle rest your head, rest your shoulder.
143
The left arm could reach forward or wrap behind the back.
144
And come back to tabletop.
145
Inhale as you reach the left arm up, turn your chest open.
146
Exhale, thread left arm under right.
147
Rest your head, rest your shoulder.
148
Right arm could reach forward or right behind the back.
149
Come back to tabletop.
150
And we'll find child's pose now keeping the knees together or opening them apart,
151
walk your hands forward, rest your head and settle in to find stillness.
152
Take a final deep breath in here.
153
And exhale out.
154
Then find a kneeling position.
155
Just resting your hands on your thighs.
156
Keep your eyes closed a few moments longer.
157
just to soak in the effects of this practice
158
and we'll finish like always by taking a deep breath in
159
and a big sigh out and flick your eyes open when you're already.
160
Thank you so much for your time and energy in this short practice.
161
I hope that you enjoyed it and hopefully it sets you up for the rest of your day.
162
Take care and I will see you next time.
163
Thank you.
Скачать приложение
ИИ-оценка каждого произнесённого вами предложения
TRENDING
Популярные
Контекст и фон
В этом видео идет речь о короткой, но эффективной практике йоги, которая подходит для всех уровней. Внутренний голос инструктора призывает заниматься с ритмичными дыхательными упражнениями и движениями, что делает эту практику доступной даже для начинающих. Кроме того, практикуя йогу, мы можем не только улучшить физическую форму, но и развить осознанность, что важно и для изучения языка. Так же, как и в йоге, в изучении английского языка важно быть внимательным и регулярным в практике.
Топ-5 фраз для повседневного общения
- Take a deep breath in. - Сделайте глубокий вдох.
- Exhale and fold. - Выдохните и наклонитесь вперед.
- Pause for a breath in. - Пауза для вдоха.
- Lift your chest halfway. - Поднимите грудь до половины.
- Engage your legs. - Напрягите ноги.
Пошаговое руководство по shadowing
Для того, чтобы эффективно практиковать shadowing по этому видео и улучшить произношение английского, следуйте этому пошаговому руководству:
- Прослушивание: Начните с тщательного прослушивания видео. Обратите внимание на интонацию и ритм речи инструктора.
- Повторение: Поставьте паузу после каждой фразы и попытайтесь повторить ее в точности. Это поможет вам освоить shadow speak и улучшить произношение.
- Имитирование: Параллельно с повторением старайтесь копировать движения инструктора. Это помогает создать ассоциации между физическим опытом и языком.
- Запись: Запишите свое произношение на диктофон и сравните его с оригинальным видео. Это отличный способ увидеть свой прогресс.
- Регулярная практика: Занимайтесь практикой разговорного английского ежедневно. Даже 15 минут в день могут значительно улучшить ваши навыки.
С помощью этих методов вы сможете улучшить свое английское произношение, а также научитесь говорить более уверенно. Практика shadowing раскроет для вас новые горизонты в изучении языка!
Что такое техника Shadowing?
Shadowing — это научно обоснованная техника изучения языка, изначально разработанная для подготовки профессиональных переводчиков и популяризированная полиглотом доктором Александром Аргуэльесом. Метод прост, но эффективен: вы слушаете аудио на английском от носителей языка и немедленно повторяете вслух — как тень, следующая за говорящим с задержкой в 1–2 секунды. В отличие от пассивного прослушивания или грамматических упражнений, Shadowing заставляет мозг и мышцы рта одновременно обрабатывать и воспроизводить реальные речевые паттерны. Исследования показывают, что это значительно улучшает точность произношения, интонацию, ритм, связную речь, понимание на слух и беглость речи — что делает его одним из самых эффективных методов для подготовки к IELTS Speaking и реального общения на английском.
☕ Угостите нас кофе
ShadowingEnglish остаётся 100% бесплатным благодаря вашей поддержке. Стоимость серверов и ИИ высока — ваш кофе поддерживает нас! 🙏