Практика Shadowing: 30 Min Mandala Yoga Flow | Full Body Intermediate Yoga - Изучайте разговорный английский по видео
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Welcome to this mandala yoga flow.
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This is a fun and playful style of yoga where we travel in a half circular or a full circular motion.
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So we'll be traveling around all sides of the mat
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which means we won't always be facing forward so
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if you do rely on the video for assistance it's helpful to place it by your side
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so that you can easily turn to look if you need to.
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This may be a little bit more challenging for beginner practitioners
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as some of the transitions may be a little bit confusing
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if you are new to them so just bear with me take it in your stride and do what you can
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when you're ready we'll begin in a seated or kneeling position
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rest your hands on your thighs and then close your eyes
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and as the eyes close start by taking a deep breath in and out just focusing on your breath
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and your body for the next few moments
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inhale lift your shoulders up by your ears exhale roll them back and down inhale lift the shoulders up
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exhale roll them back and down a few more times like this
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just releasing any tension that's built up in the upper body
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and relax your shoulders all together if your eyes are still closed you can open them now
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inhale reach your arms up interlace your fingers and flip your palms so they turn open to the sky
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lift the arms a little bit higher take a big breath
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in as you exhale twist to the right bring the left
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hand to the right knee wrap the right arm behind your back pausing as you twist
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release the twist reach the arms up into lace the fingers and flip them skywards inhale
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exhale twist to the left bring the right hand to the left knee wrap the left arm behind the back
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pausing as you hold your twist
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release the twist inhale reach the arms up interlace the fingers flip the palms
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this time as you exhale bend to the right.
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You can even swing the hips a little bit to the left if you're in a kneeling position.
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This can help you feel more grounded.
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If you're seated cross -legged, the left side may be wanting to lift so try to ground down through that side.
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Lift the arms back up, realign the hips, inhale, exhale bend to the left.
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You can sway your hips to the right this time
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if you're kneeling if you're seated try to ground down through the right side if it's lifting.
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Inhale to lift back up, relax the arms by your side and come into tabletop.
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Set your hands and your knees and start to move through a figure of eight
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traveling forwards towards the wrists back towards the knees and heels
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and then reverse your figure of eight so that you draw it backwards
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come back through center stacking the shoulders over the wrists then flip your hands
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so the tops of the hands are down
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and the fingers face towards one another press the floor away
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and hold this here if you'd like a little bit more you could rock from side to side so
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release the hands turn the fingers to face forwards extend the left leg
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then stack the left hip over the right
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and create a kickstand with your right leg reach the left
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arm up to come to a supported side plank hold for
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a breath in lift your gaze to look up as you exhale press the floor away
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and lift up coming into gate pose
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you can rest the left hand on the left leg reach the right arm up
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and over turn your gaze to look up inhale
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then exhale look down at your back leg lower the right
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hand turn your body to face the back of the mat
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and reach the left arm up coming into a twisted half
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split position hold for a deep breath in then exhale sweep
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the left leg back lower the knee lower the hand come
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into tabletop extend the right leg stack right hip over left
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and create a kickstand with the left leg
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then reach the right arm up to find your modified side plank on the left side
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hold for a breath in lift the gaze up exhale lifting
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up into gate resting the right hand on the right leg reaching the left arm up and over big breath in
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exhale look down at the right leg lower the hand
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and spin to face the front of your mat reach the
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right arm up coming into a twisted half split position hold for breath in
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exhale sweep the right leg back lower the hand lower the knee to find tabletop
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then tuck in your toes lifting your hips push back to
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downward dog keep a bend in the knees keep the heels raised.
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Inhale, ripple forwards to the top of a high plank.
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Bring the shoulders over the wrists.
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Bend your knees, then arch your back.
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Exhale and push back to down dog.
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Inhale, ripple forwards, top of a high plank.
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Exhale, moving back.
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A few more times, going at the pace of your breath.
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and settle into downward facing dog lift the right leg high open out the hip
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and bend the knee and start to draw circles with the leg going a few times clockwise and then anti -clockwise
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then bring the right knee to tap the right elbow go over to tap the left elbow
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and extend the leg out to the left side
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and lower the foot reach the left arm up spin open
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into fallen star inhale as you lift your hips lift your
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heart exhale lower your hips down to land in a straddle
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position rest the left hand on the inside of the left leg reach the right arm up
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and over as you bend to the left and then pause here turning your chest open looking to the sky
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lower the right hand back down inhale to lift back up into fallen star
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exhale lower the left hand down then re -bend your right leg and plant it in between the hands
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spin the back foot open
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and sink your hips towards your right heel
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you could either go into a side lunge not quite going all the way down
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or you could sink further into skandhasana using your fingertips for support
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or bringing hands into prayer hold for a breath in with
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the power of your exhale press through the right heel as you extend the leg
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and bend the left knee coming into skandhasana
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or a side lunge on the other side turn to face the back of your mat plant your hands
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and step to plank inhale holding plank pose exhale chaturanga
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you can always modify by lowering the knees inhale you could take cobra
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or sphinx if it feels a little bit better for your spine exhale back to down dog
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inhale to lift the left leg high open out the hip and bend the knee
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and start to draw circles with the leg going a few times anti -clockwise
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and clockwise then tap the back of the left
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elbow with the knee tap the right elbow
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and extend the leg out to the right side lower the
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foot reach the right arm up as you've spin open into Fallen star inhale press the floor away
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exhale sit the hips down to land in straddle bring the
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right hand to the inside of the right leg reach the left arm up
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and over as you bend to the right turning your chest open pausing a few breaths here
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plant the left hand back down inhale to lift back up find fall and star
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exhale lower the right hand down turn to face forwards bend the left leg
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and place the foot in between the hands
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then open out your back foot sink the hips towards the left heel either coming into a side lunge
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or coming all the way down into skandhasana
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you can always use your hands for support here hold for
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a breath in with your exhale press through the left heel
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as you straighten the leg bend the right knee turn to face the front of your mat plant your hands
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and step to plank
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inhale hold your pose exhale chaturanga inhale finding your back bend of choice it could be cobra
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or upward facing dog this time exhale downward facing dog hold for a full breath in exhale out
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bend the right knee and open it out to the side like you're in a fire hydrant position
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look forward and ripple to the top of a high plank
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keeping the leg in position lower down through chaturanga all the way down to your belly lower the right knee
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so that it lands in line with the hip inhale to lift into Cobra so you're in a half frog
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Cobra position roll your shoulders back broaden your chest
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then roll onto the left side body place the right foot behind you
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and come up into wild thing lifting the hips lifting the heart
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exhale pick up the right foot
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and sweep it forwards planting
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it in line with the right with the left hand turn
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out the back foot windmill the arms come up to find warrior two
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inhale here exhale straight in the right leg reach both
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arms up inhale exhale lean back reversing your warrior inhale lift
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the arms back up exhale lower the right hand down to the leg
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you could also catch the big toe inhale lift the left
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arm up turn the chest open to find triangle pausing here focusing your gaze on one spot
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inhale to lift back up
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and turn the front foot to face the side of your mat
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so both feet are parallel
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and we'll reverse the flow turn the back foot to face
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the short end of the mat lower the left hand down either resting on the leg
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or reaching for the big toe reach the right arm up turn the chest open for a triangle and pause here
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inhale to lift up reach your arms up and exhale to lean back reversing your warrior
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inhale to find warrior to open the arms wide
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exhale lower the right hand down turn to your left side pick up the left foot
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and sweep it behind
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you to come into wild think inhale hold your wild thing
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exhale lower the left hand down turn to face the hands
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and lower the left knee by your side to land into
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your half frog cobra position opening the chest hold for a breath in As you exhale,
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tuck your back toes, press through your hands, push all the way up into that downward dog fire hydrant position.
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And then lower the left foot down.
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Good work.
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Hold for a deep breath in.
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Exhale out.
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Lift the right leg high with an inhale.
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exhale bring knee to nose go as slow as you can moving with control
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then plant the foot in between your hands lower the back
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knee down reach the right arm up to twist open inhale
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exhale lifting up bring the right hand to catch your back
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ankle reach the left arm up coming into a twisted back bend inhale here
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if the balance allows you can lift the gaze up and pause
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release the hold of the back heel plant your left hand ahead of you lift the right arm up
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and lift the back leg coming into a revolved half moon focusing your gaze on one spot.
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Lower the back foot down, lower the right hand on the inside of the right foot to find lizard.
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If you need more space you could edge the right foot to the right side.
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Back knee can stay up or you could lower it down.
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open out your back heel sink your hips towards the right heel to come into either a side lunge
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or sinking the hips lower down to find skandhasana holding a few more breaths this time
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shift to the front of the mat finding skandhasana on the left side plant your hands and step to plank inhale here
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exhale chaturanga Inhale, find your back bend of choice.
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Exhale, downward facing dog.
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Lifting the left leg high, inhale.
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Exhale, bring knee to nose.
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Go as slow as you can, moving with control.
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And step the foot in between the hands, lower the back knee down.
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Reach the left arm up, inhale, twisted low lunge.
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Next, lift away from your mat,
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left hand reaches back to catch your back heel and the right arm will lift up coming into a twisted back bend.
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Pausing here, lifting the gaze if the balance will allow, it can be a wobbly one.
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release the hold of the back heel plant the right hand in front of you lift the left arm up
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and lift the back leg finding your revolved half moon focusing your gaze on one spot
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lower the back foot down lower the left hand on the inside of the left foot
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edge the left foot to the left side to create more space
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if you need to find lizard back knee could stay lifted or you could lower it down
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This time step back to plank.
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Inhale hold your pose.
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Exhale chaturanga.
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Inhale through your back bend of choice.
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Exhale downward facing dog.
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hold for a deep breath in exhale out lift the
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right leg high opening out the hip bending the knee
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then cross the right ankle over the top of the left knee
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so it's like you're in a modified pigeon
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but in downward dog you might want to keep a little bend in the left knee here so that you're
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You're not pushing into the knee too much.
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Hold for a breath in.
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Exhale, look forwards and sweep the right leg forwards to come into Pigeon Pose.
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Option to stay upright using your fingers for support or you could lower down and rest your head on your arms.
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Thank you.
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If you fold it forwards, lift yourself up.
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Sit over on the right side so
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that you can sweep your back leg all the way around and cross the back foot over the front knee.
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Wrap the right arm around your leg.
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Place the left hand behind you for support and twist to your left.
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release the twist place both hands on your right side we'll find a brief counter twist with an inhale
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then get ready to stand up on your feet exhale lift your hips
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and spin around to face the back of your mat
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and you'll probably land in a wide forward fold hold for deep breath in here
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exhale out walk the hands forwards reset your feet to find downward dog
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lift the left leg high open out the hip bend the knee
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then cross the left ankle over the top of the right knee coming back into
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that pigeon downward dog hybrid finding a little bend in the right knee
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so that you're not pushing into it too much with the left ankle
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and look forward sweep the left leg forwards coming into pigeon pose either staying upright or folding forwards
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Lift yourself up if you folded forwards sit over on your left side sweep the back leg around
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and cross that ankle over the front knee
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wrap the left arm around the leg and place the right hand behind you and then slowly twist to your right
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release the twist turn to the left place the hands by your side inhale for a brief counter twist
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as you exhale get ready to lift up on your feet
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and keep spinning around to your left turn to face the
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front of your mat pause in your wide forward fold
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you may want to take the feet a little bit wider for this next part
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and start to walk the hands through your legs
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and bring the crown of the head towards the mat
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it might come all the way it might not it's okay either way
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if you can plant your hands comfortably
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and rest the crown of the head on the mat
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you may feel ready to shift the weight into your head and lift your legs to come into a headstand
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go slow as you transfer the weight into head
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and hands lifting the legs if you are coming into headstand find any variation
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that works for you it's an opportunity for a little bit of play
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Slowly lower the feet, inhale to lift the chest halfway.
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Walk the hands forwards and reset your feet into downward facing dock.
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and rippling to the top of a high plank from here
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low your knees bring the big toes to touch open the
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knees as wide as your mat sit hips back on the heels
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and walk the hands forwards to come down into child's pose resting the forehead on the mat completely letting go now,
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finding that sense of letting go of any effort.
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Walk the hands into your legs, lift yourself up.
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and come and lie down on your back.
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As you lie down, hug your knees into your chest.
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You can either stay in stillness or find a gentle rock side to side to massage the back.
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There's also the option to take happy baby here.
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Release your happy baby.
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Lower the feet down to the mat keep a bend in your legs.
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Bring the feet together and open the knees wide.
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Rest your hands on your belly as we settle into Supta Baddha Konasana, our reclining bound angle pose.
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Starting to deepen the breath now as we begin to wind down our practice.
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Thank you.
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and straighten your legs relax your arms by your side to settle into Shavasana
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Thank you.
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Thank you.
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Thank you.
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Deepen your breath.
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And as you bring your awareness back to your space, start to move your fingers and toes.
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hug your knees into your chest and roll onto your side and roll onto your side
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when you're ready join me back in a seated position
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just resting the hands on the knees keeping the eyes closed a few moments longer
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and we'll close this practice with a moment of gratitude and you can decide what that might be for,
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whether it's for the practice, for your body, there's something else in your life right now.
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And from that place of gratitude, we will end our practice.
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Open your eyes when you're ready.
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Thank you so much for joining me for this practice.
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I really appreciate your time and your energy.
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I hope that you enjoyed this mandala flow.
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Take care and I'll see you for another practice.
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Лексика и советы по произношению к этому уроку
Этот урок разговорной практики построен на видео «30 Min Mandala Yoga Flow». Чаще всего повторяются слова: exhale, leg, inhale, knee, lift. В этом видео 260 предложений и 3153 слов для шедоуинга. Речь длится 32:27. Говорящий говорит медленно, около 97 слов в минуту, поэтому есть время повторить каждый звук. Только 81% слов входят в 3000 самых частых слов английского языка, поэтому лексика сложная.
Ключевая лексика этого видео
15 слов из видео, которые стоит выучить, с произношением и значением:
| Слово | Произношение | Значение |
|---|---|---|
| knee существительное | /ni/ | коле́но |
| bend глагол | /bɛnd/ | сгиба́ть, изгиба́ть |
| breathe глагол | /bɹiːð/ | дыша́ть |
| twist глагол | /twɪst/ | скрути́ть, скру́чивать |
| hip существительное | /hɪp/ | бедро́ |
| heel существительное | /hil/ | пя́тка, пята́ |
| downward наречие | /ˈdaʊnwɚd/ | вниз |
| pause существительное | /pɔːz/ | па́уза, остано́вка |
| pose глагол | /poʊz/ | озада́чивать, озада́чить |
| sweep глагол | /swiːp/ | подмета́ть, мести́ |
| gaze глагол | /ɡeɪz/ | разгля́дывать |
| finger существительное | /ˈfɪŋɡɚ/ | па́лец, перст |
| spin глагол | /spɪn/ | верте́ться, крути́ться |
| extend глагол | /ɛkˈstɛnd/ | продлева́ть, продли́ть |
| sink глагол | /ˈsɪŋk/ | тону́ть, утону́ть |
Фразовые глаголы, которые вы услышите
| Слово | Произношение | Значение |
|---|---|---|
| hand down глагол | передава́ть, переда́ть | |
| lift up глагол | задирать | |
| back up глагол | дава́ть за́дний ход | |
| look up глагол | /ˌlʊk ˈʌp/ | улучша́ться |
| pick up глагол | подбира́ть, подобра́ть | |
| come back глагол | возвраща́ться, возврати́ться | |
| lie down глагол | ложи́ться, лечь | |
| stay up глагол | бо́дрствовать |
Фразы, которые стоит повторять
Короткие законченные фразы из видео, которые пригодятся в повседневном разговоре:
- You're not pushing into the knee too much.
- Open your eyes when you're ready.
- Take care and I'll see you for another practice.
Произношение, на которое стоит обратить внимание
Говорящий использует 23 сокращённых и редуцированных форм, например you're, we'll, I'll. Произносите их коротко, так, как слышите.
- Звуки «th»: breathe /bɹiːð/, thigh /θaɪ/
- Звуки «sh» и «zh»: transition /tɹænˈzɪʃ.ən/, tension /ˈtɛnʃən/, variation /ˌvɛəɹiˈeɪʃn̩/, massage /məˈsɑ(d)ʒ/, practitioner /pɹækˈtɪʃənəɹ/
Звуки, трудные для русскоязычных:
- /w/ — губы округлены, это не /v/: twist /twɪst/, downward /ˈdaʊnwɚd/, sweep /swiːp/, warrior /ˈwɔɹi.ɚ/, awareness /əˈwɛɹ.nəs/
- /h/ — лёгкий выдох, а не русское «х»: hip /hɪp/, heel /hil/, helpful /ˈhɛlp.fl̩/, hybrid /ˈhaɪ.bɹɪd/, halfway /ˌhæfˈweɪ/
- Звонкие согласные в конце слова — не оглушайте их: bend /bɛnd/, downward /ˈdaʊnwɚd/, pause /pɔːz/, pose /poʊz/, gaze /ɡeɪz/
Как заниматься с этим видео
- Прослушайте всё видео один раз молча и выпишите незнакомые слова.
- Повторяйте предложение за предложением на обычной скорости, пока ваш ритм не совпадёт с ритмом говорящего.
- Запишите себя и сравните с оригиналом, обращая внимание на такие слова, как knee, bend, breathe.
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.