Практика Shadowing: A 4-Minute 3-Day Routine to Refresh Your Schedule - Изучайте разговорный английский по видео
Создание урока...
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you Pose number one.
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The Downward Facing Dog.
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We'll begin our yoga sesh with a Downward Facing Dog Pose.
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So get on all fours, keeping your wrists below your shoulders and your knees under your hips.
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Then, tuck your toes under, press your hands into the floor, and straighten your legs to bring your bum up towards the ceiling.
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We're gonna hold this pose for 30 seconds.
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Ready?
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Let's go!
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The downward facing dog is one of the main poses in most types of yoga.
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It works, stretches, and strengthens your entire body.
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If it's too hard for you, you can bend your knees a little bit.
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Ten more seconds - And...
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Great job!
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Pose #2 Plank Nothing can pump up the effectiveness of a workout like the plank can,
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so let's do it.
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Start by getting into a push -up position, now.
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Place your forearms on the ground so that your elbows are right below your shoulders.
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Make sure that your body forms a straight line from head to toe.
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And that's it.
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You're planking!
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We'll put 30 seconds on the clock.
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Go!
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- Thank you.
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The plank is actually one of the rare exercises that not only strengthen your core, but also work your entire body.
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It can be pretty difficult to hold, but controlling your breathing is a nice little trick to make this exercise a little easier.
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- - 5, 4, 3, 2, 1.
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Well done!
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Pose #3.
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Upward Plank While we're still planking, let's try another type.
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This one's called an upward plank.
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Sit on the ground with your legs straight in front of you and your hands behind you.
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Then...
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Lift your hips while keeping your toes pressed to the floor.
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All clear?
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Great!
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Your 30 seconds starts now!
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The upward plank pose stretches your upper body, improves your balance, and strengthens your arms, legs, glutes, and core.
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Just like with the regular plank, control your breathing to make it easier.
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Thank you.
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- Yeah.
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5 more seconds.
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Bravo!
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Pose number four.
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The Tree.
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To get in the tree pose, stand tall with your feet together.
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Slowly lift your right knee up, grab it, and place your right foot on the inner thigh of your left leg close to your groin.
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Now, lift your arms up to the sky with your palms together.
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Let's begin with your right leg raised for 30 seconds.
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Mmm.
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Thank you.
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The first time I was going to make a dish of the rice.
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If you're completely new to the world of yoga, practicing the tree pose is definitely a great starting point.
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It improves your balance and teaches you how to breathe correctly.
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Thank you.
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Thank you.
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You're doing great.
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Keep it up. And amazing!
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Now, let's do the same thing with your left knee raised.
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- The first time I was going to cook the chicken.
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- Thank you.
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Tree Pose also strengthens and tones the calves, ankles, and inner thighs, so doing this exercise regularly will leave you with some very nice -looking legs.
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As an added bonus, it also does a lot for your core.
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Thank you.
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three two one done Pose #5: Warrior One.
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Take a really wide stance and rotate your hips so
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that your right leg is in front of you and your left leg is behind you.
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Bend your right knee so that your shin forms a straight vertical line.
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Roll your shoulders back, lift your chest, and reach your arms with your palms together.
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Let's do 30 seconds on the right foot.
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- - - Warrior One stance is one of the main poses in many yoga practices.
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It's essential for improving the strength of the core and the entire lower body.
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While you're doing it, be sure to breathe calmly.
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And now change it up to your left leg.
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I'm going to go to the next video.
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Thank you.
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Among other things, Warrior One also gives a good stretch to your chest, lungs, shoulders, hips, thighs, and the list goes on.
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Try not to tip your pelvis forward as it can put too much pressure on your lower back.
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- We're almost done. And...
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That's it for Warrior 1.
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Now get ready for Warrior Stance 2.
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Pose #6 - Warrior II Like Warrior One,
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stand with your feet about one leg length apart, but don't square your hips this time.
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Turn your right foot out and bend that knee at a 45 -degree angle.
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Now, stretch your arms out to the sides and gaze over with your right hand.
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Let's do half a minute on the right side.
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- Warrior II stretches your hips and inner thighs while improving your balance tenfold.
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If you have any kind of neck problems, don't turn your head to look over your hand though.
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Just look straight ahead.
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I .
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Okay, now let's do the left side.
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- Mm -hmm.
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- Warrior II can also help improve digestion and relieve backaches.
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Not to mention, it significantly increases your stamina, making you stronger both physically and mentally.
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- - Just a couple more seconds and done!
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you Pose #7: The Extended Side Angle Start by getting into Warrior II,
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only instead of stretching your arms out to the sides, bend your body to place your right hand on the floor next to your right foot.
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Then, stretch your left hand up towards the ceiling, keeping a straight line from the right hand to the left.
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As always, let's begin with the right side.
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This particular pose is designed to target the sides of the torso and strengthen the legs, hips, hamstrings, calves, shoulders, chest, and spine.
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- - - So basically your whole body.
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Not bad, right?
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And now, time to switch to your left side.
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The extended side angle pose also opens up the lungs, improves digestion, and helps relieve stress.
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Oh, and it can sharpen your mind, too.
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Try to focus on exactly what each part of your body is doing during the pose.
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Doing this regularly will make all of your problems with concentration disappear.
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- Thank you.
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And that's it for this pose.
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Take a deep breath and let's move on to the next one.
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Pose number 8: Seated Forward Bend.
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Let's get back down on the floor, shall we?
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Sit down with your legs pulled together straight out in front of you.
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Now, start to lean forward from your waist, reaching for your toes.
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Once you've reached your limit as far as stretching goes, hold it for the next 30 seconds.
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You can probably feel it right about now, but this pose is awesome for stretching your lower and upper back as well as your hamstrings.
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It opens up the entire body, teaches you to breathe when you're in an uncomfortable position, helps with headaches and anxiety, and reduces fatigue.
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Just make sure to keep your back straight and do the pose correctly.
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- - Mm -hmm.
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Hold it a little more and nailed it.
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Pose number nine.
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Bridge.
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Lie on your back with your knees bent up.
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Lift your hips up towards the ceiling and hold this position.
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Yep, it's pretty straightforward.
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Your time starts now.
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- The bridge is yet another essential pose for beginners.
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It manages to stretch both the front and the back of the body.
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It also improves blood circulation and digestion, helps relieve stress, and opens the lungs and thyroid.
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Not that many exercises can do that, right?
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Hold it, and done.
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Keep up the energy.
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The next exercise is right around the corner.
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Pose number 10, child's pose.
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Start child's pose by sitting on your knees on the mat.
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Then, lower your head to the floor with your hands reaching forward or rested at your sides.
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Now, just relax for the next 30 seconds.
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- Thank you.
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Child's Pose is the best resting pose for any stress and tension relief.
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It's also good to do it in between difficult exercises to calm down your body and mind.
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Plus, it improves your digestion, relieves back and neck pain,
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and stretches your hips, thighs and ankles. And...
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Time's up.
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Pose #11: Cobra Pose.
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To get into Cobra Pose, start from the Downward Facing Dog.
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After that, come forward into a plank, bend your elbows, and slowly lower your hips down to the floor.
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Roll your shoulders back and gently lift your upper body.
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Elegant and easy.
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Ready to hold it for the next 30 seconds?
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Then let's get to it!
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- - This pose strengthens your back and opens up your chest and shoulders.
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It also decreases stiffness in the lower back.
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Do it carefully if you have any back injuries.
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In that case, it's actually better to stay away from this pose until you get better.
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- Mm -hmm.
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Three.
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Two, one, nice.
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Pose number 12 bow pose This one's not too hard depending on your flexibility.
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Just lie on your stomach on the ground or mat.
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Bend your knees, lift your thighs up off the floor, reach back and grab your ankles.
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Hold it there for half a minute.
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- Bow pose is a miracle for stretching the whole front and back of your body,
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while additionally improving your posture and spinal flexibility.
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However, if you have frequent migraines or insomnia, it's better to avoid this pose.
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The same goes for those diagnosed with high or low blood pressure.
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Just replace this one with a different yoga pose.
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- And.. wonderful!
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three more exercises to go.
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you you Pose number 13.
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Boat Pose.
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Start by sitting on the ground.
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Bend your knees, lean back, and lift your feet until your shins are parallel to the floor.
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If you feel comfortable with this position, extend your arms forward.
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Straighten your legs so that your body makes a V -shape.
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There you go!
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You're now a boat!
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Be one for the next 30 seconds.
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- Boat pose is a huge stress reliever.
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It also improves digestion, stimulates the kidneys, thyroid and intestines and strengthens the thighs and lower back.
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If you're a lady and it's that time of the month, you're better off skipping on this pose since it won't be very beneficial for you during your period.
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It's also not advisable to do it regularly if you suffer from asthma or diarrhea.
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Three more seconds and stop.
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You're doing great.
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Keep it up.
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you you Pose #14.
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Fish Pose.
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For this one, start off by lying on your back, keeping your feet on the floor and your knees bent.
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Then, lift your upper body while sliding your hands under your butt.
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Keep your forearms and elbows close to the sides of your body and lift your upper back off the floor.
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Your 30 seconds begin right now.
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This pose strengthens your hamstrings and lower back.
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It also opens up your hips and rib cage.
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Again, if you have migraines or insomnia, this pose definitely shouldn't be part of your yoga training.
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During menstruation, however, it can help ease the pain.
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- Yeah.
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- 3, 2, 1, Done!
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- Ready for our last exercise?
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Pose #15.
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Wind Relieving Exercise This final exercise does exactly what it sounds like, but we'll get into that later.
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Let's start by lying on your back and bringing both knees up to your chest.
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Press on your lower abdomen by holding your knees tight in your arms.
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Then, raise your head, neck and chest and bring them close to your knees.
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Hug yourself like this for the next 30 seconds.
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Thank you.
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Thank you.
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This pose helps improve your digestion and release toxic gas from your system.
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Yep, hence the name.
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As for your muscles, it mostly stretches your lower back and strengthens the spine.
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Come on, almost there. And congrats.
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Thank you.
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You've completed the entire workout!
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Give yourself a nice pat on the back for this one.
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Почему стоит практиковать разговорный английский с этим видео?
Практика разговорного английского - это ключ к свободному общению и пониманию на языке. В этом видео вы найдете эффективную 4-минутную рутину, которая поможет обновить ваш график и одновременно улучшить разговорные навыки. Занятия йогой, о которых идет речь, предоставляют контекст для изучения новых слов и фраз, а также помогают развивать уверенность в говорении. Используя shadow speech и shadowspeak, вы сможете лучше воспринимать и воспроизводить английскую речь, тренируя свой слух и произношение в непринужденной обстановке.
Грамматика и выражения в контексте
В видео используются различные грамматические структуры и выражения, которые полезно изучить:
- Императивные предложения: Например, "Get on all fours" (Встаньте на четвереньки) - это хорошая форма для изучения команд и инструкций.
- Настоящее продолженное время: "We're gonna hold this pose for 30 seconds" (Мы будем удерживать эту позу 30 секунд) - подчеркивает нахождение в процессе выполнения действия.
- Использование сравнительных конструкций: "Nothing can pump up the effectiveness like the plank can" (Ничто не поднимет эффективность, как планка) - это помогает лучше понять, как проводить сравнения.
Эти конструкции могут быть полезными для создания предложений и формирования вопросов при разговоре.
Общие трудности с произношением
При изучении английского языка студенты часто сталкиваются с трудностями произношения определенных слов и акцентов. В видео можно обратить внимание на следующие моменты:
- Слово "plank" - [плэнк], важно правильно произносить, чтобы избежать путаницы с "plan" (план).
- Фраза "Downward Facing Dog" - [даунвард фейсингдог], акцент на каждом слове поможет сохранить ритм и понимать смысл данных словосочетаний.
Регулярная практика, например, через улучшение произношения английского, поможет вам стать более уверенным в разговорной речи и избежать распространенных ошибок.
Грамматика в этом видео
Конструкции, которые говорящий использует чаще всего, с точными словами из видео:
| Конструкция | В видео |
|---|---|
| Present Perfect have/has + причастие прошедшего времени — прошлое действие, важное сейчас | you've reached · You've completed |
| Present Continuous am/is/are + -ing — то, что происходит сейчас или в эти дни | You're planking · we're still planking · You're doing |
| Будущее с «will» will + глагол — решение, обещание или прогноз | We'll begin · We'll put · will leave |
| Будущее с «going to» be going to + глагол — план или то, что явно произойдёт | gonna hold · I'm going to go |
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.