Практика Shadowing: Mandala Yoga Flow | 30 Min | Day 23 Flow Challenge - Изучайте разговорный английский по видео

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Welcome to day 23 of the 30 day flow challenge.

Today's practice is a mandala flow to help you explore the possibilities within your practice.

You won't need any props, just yourself and your mat.

When you're ready let's begin.

we'll begin in a seated position resting hands on knees and close your eyes

and start by taking a deep breath in through your nose and a big sigh out through your mouth

and find a deep breath here

just focusing on your inhale and exhale to tune in with your body and be present for practice

relax your shoulders here soften your belly relax your eyes

and take one more deep breath in

sighing out again and open your eyes interlace your fingers flip your palms

and reach your arms up inhale as you sit up tall

and exhale as you bend to the right keep grounding down through the left side

so you're not tipping over and turn your gaze to look up take a deep breath in

exhale out sit all the way back up inhale

and exhale bend to the left grounding down through the

right side gazing up take a deep breath in exhale

out sit all the way back up inhale here

this time as you exhale cactus your arms roll your shoulders back squeeze your shoulder blades together good

then wrap the right arm over the top of the left

and give yourself a hug here lift the elbows up arch your back inhale

and then exhale draw elbows towards your belly and round forward just holding this here finding a gentle stretch for the back

then inhale cactus the arms open your chest

exhale left arm crosses over right give yourself a hug inhale lift the elbows arch your back

and and exhale round forward one more time.

Just pause as you find that gentle stretch for the back.

Take a deep breath in here.

Exhale out.

Sit back up and come into boat pose.

option to keep the knees bent or you could straighten the legs

then focusing the gaze on one spot see if you can lean the upper body back just a little bit more

take a one more deep breath in here exhale cross your ankles roll over your knees come to tabletop

and move through a figure of eight to warm up the wrists

Going a few times in one direction.

And then reversing your figure of eight.

coming back through center moving through cat cow now inhale arch your back exhale round

option two keep the hands or the shoulders in the hips directly over the wrists

and knees or you could rock back and ripple forward inhale to rock back exhale to ripple forward

once more

and pausing in tabletop extend

and lift the right leg arch your back here take a

deep breath in as you exhale bring the knee to your

nose rounding your back here inhale extend arch the back exhale knee to nose two more times

Final one.

Then extend the right leg back.

Come into a modified side plank on the left.

So the left leg creates a kickstand here as you reach the right arm overhead.

Lift up through the right side of your torso.

Like you're creating a big curve down the side of your body.

just feeling for that stretch down the right side now take a deep breath in here exhale come back to tabletop

then extend and lift the left leg arch your back inhale exhale knee to nose

inhale extend arch your back exhale knee to nose two more times

then extend the left leg come into your modified side plank on the right reach the left arm overhead

Find a stretch down the whole left side of the body now.

Pause for one more breath in.

Exhale, come back to tabletop.

Then tuck your toes, push back to downward dog.

And slowly pedal out your legs.

swaying the hips side to side

pause and hold, take a deep breath in on your exhale,

step or hop to the top of the mat and fold forward.

Inhale, round the back, roll all the way up to stand, lift your arms, lift your gaze,

little back bend here, just slightly sending the hips forward as you open the chest,

and then exhale, relax your arms by your side, good.

Turn to face the side of your mat now,

inhale reach your arms up and exhale bend to the left inhale lift up exhale bend to the right

inhale lift up then step into star so legs straight arms reaching apart inhale here

exhale come to goddess turn your feet out bend your knees cactus your arms inhale here

exhale straight and the legs come into triangle on the right side

so the right hand comes down as the left arm reaches up turn your chest open pause for a breath in

then exhale turn to the right come into pyramid folding over your leg pause for a breath in here

exhale find low lunge now reaching your arms up as you inhale exhale relax the hips down

good bring your hands down open out into skandhasana sinking the hips towards the right heel

if you're not feeling too warm just yet keep the hips a little higher for now pause for a breath in

then exhale switch to the left side so bending the left knee straightening the right finding skandhasana for a breath in

and exhale turn to face the back of your mat come into low lunge reach your arms up inhale

exhale hands come down come into pyramid it.

Straightening the legs, folding over the front leg now.

Inhale here. And exhale.

Coming into triangle, open out the back foot.

Left hand can rest on the leg as the right arm reaches up, turning the chest open inhale here

and exhale coming up finding goddess pose bending the knees sinking the hips cactusing the arms pause for a breath in

exhale straighten the arms straighten the legs come to star

and then step to the left side of the mat feet

together reach your arms up inhale exhale bend to the

right inhale lift up exhale bend to the left inhale

lift up one more round exhale bend to the right inhale

lift up exhale bend to the left inhale lift up step two star straight arms straight legs inhale here

and then exhale come to goddess cactus the arms as you lower the hips down

inhale here exhale come into triangle on the left side left

hand rests on the leg as the right arm reaches up inhale exhale turn

and fold into pyramid pause for a breath in exhale lower into low lunge arms up as you inhale here

then exhale open out into skanasana on the left side maybe

this time we're a little warmer for it pause for a breath in

exhale switching to the right side come to skanasana inhale here

exhale turn to face the right side of the mat find low lunge inhale arms lift

and exhale coming to pyramid straighten the legs fold forward

inhale open into triangle open out the back leg turn the chest open

exhale here

100

and inhale lifting up coming to goddess cactus the arms bend

101

the knees sink the hips down inhale here exhale straighten the

102

arms straighten the legs find star pause for a breath in

103

exhale step to the right side bringing the legs together reaching the arms up inhale

104

and exhale bend left inhale lift the arms up exhale bend right good inhale lift up

105

then relax your arms turn to face the front of your mat inhale reach your arms up little back bent

106

as you gaze up

107

and exhale to fold inhale to lift halfway exhale

108

step to plank pause for a breath in here open to side plank on your right exhale modifying

109

if need pause for a breath in here

110

and exhale left foot steps forward come to twisted lizard so dipping the right side hip down

111

left arm reaches toward the back of the mat here pause and hold take a deep breath in

112

as you exhale lift your hips reach the left arm overhead finding that beautiful side body stretch

113

pause for a breath in exhale dip the hip back down twisted lizard

114

then open up into sides into skandhasana on your left spinning

115

to face the other side of the mat pause for a breath in here

116

with your breath out travel to the other side of the mat then turn to face that sidestep to plank

117

inhale here

118

exhale open to side plank on your left modifying if you need pause for a breath in and out

119

and then right foot steps to twisted lizard dip your hip

120

down as the right arm reaches for the back of the mat inhale here

121

and exhale lift your hips reach the right arm overhead finding

122

that beautiful side body stretch and exhale sink down twisted lizard one more time Inhale, lift up.

123

Exhale, sink down.

124

And spin open into skanasana on your right.

125

Pause.

126

Inhale here.

127

And exhale, shifting to the other side.

128

Turn to face forward.

129

Step to malasana.

130

Now we're a little warmer.

131

Maybe it's feeling more available.

132

Option to bring hands to prayer, just gently pressing the arms against the legs, keeping the chest open here.

133

lower your hands straighten your legs fold forward and bring opposite hand to catch hold of opposite leg or ankle

134

And you want your right arm so it's over the top of your left.

135

Start twisting the torso.

136

Twisting open to the right so that you can lift your right arm and gaze under your arm.

137

Deep breaths in here as you continue to twist open to the right.

138

Gazing under the right arm.

139

and then release now place the left arm over the top of the right twist left

140

start lifting your arms so that you can gaze under pause and hold for a breath in

141

exhale and release and step back to plank and lower your knees for tabletop

142

then extend and lift the left leg and the right arm coming to a tabletop balance pause for a breath in here

143

and exhale come to tiger reaching to catch hold of the back foot it's okay

144

if you don't quite reach

145

if you are there press your foot into your

146

hand pause here lift the leg a little higher inhale

147

and exhale come back to your tabletop balance keep the leg lifted lower the hand

148

and sweep the left leg around and forward coming back to lizard lunge this time driving the hips forward and down

149

maybe you edge the back knee further down the mat to create a little more space now

150

Keep the right hand on the mat.

151

Reach the left arm up to twist open.

152

And straighten your front leg.

153

Move the hips back.

154

and when you feel balanced sweep the left leg back to find a balance pause for a breath in here

155

exhale low the foot lift up to gate left arm rests on the leg right arm reaches overhead

156

right knee creates a kickstand here feel that stretch down the right side of the body pause for a breath in.

157

Then with your breath out turn to face the left leg fold into half split.

158

Option to keep a little bend in the front knee.

159

Just relax your chin to your chest.

160

Re -bend the front knee for low lunge.

161

And step back to plank.

162

Lifting the left leg now.

163

So we're finding this one leg plank.

164

If it's too much, right knee could always come down here. So pausing hold.

165

Push the floor away.

166

Inhale.

167

exhale chaturanga keeping this leg lifted as you lower then inhale to your back bend of choice exhale to tabletop

168

lifting right leg and left arm find your tabletop balance

169

and then coming into tiger pose bend the leg catch hold of the foot

170

or hold the arm

171

and leg in space opening the chest

172

gazing ahead of you hold for one more breath in

173

exhale extend the arm and the leg finding

174

that balance keep the leg lifted lower the hand as you sweep the leg round coming into lizard pausing here

175

and keep the left hand on the mat reach the right arm up as you twist open inhale here

176

exhale straight in the front leg move the hips back for a twisted half split

177

and sweep the right leg back to find a balance keeping the leg lifted for now as you inhale

178

exhale low with a foot lift up for gate right hand

179

rests on your leg left arm reaches overhead finding a stretch down the left side body inhale here

180

and then exhale turn to the right come into half split folding over your leg

181

Deep breaths in and out now.

182

Hold for one more breath in.

183

Exhale, come back to low lunge.

184

Step back to your one -legged plank, keeping the right leg raised.

185

Left knee could be down to modify.

186

Push the floor away, hold for a breath in.

187

exhale lower down inhale to find your back bend of choice and exhale we'll push back to child's pose

188

resting your head on the mat slow down your breath now

189

then ripple forward come

190

and lie down on your belly reach the right arm out

191

to the right side roll onto the right side of your body to find a shoulder roll

192

it's resting the head on the mat now

193

option two bend the left leg place the foot behind you

194

so that you can twist open a little bit more

195

and find more of an opening for the right side of the chest so

196

and bring your left knee to the left side of the

197

mat as you lie on your belly finding a half frog position bring the arms into a sphinx position

198

and pause here

199

then release the left knee down the mat

200

reach the left arm out to your side roll onto the left side of the body finding your shoulder roll here.

201

Option two, bend the right leg and place the foot behind you, rolling a little more weight onto your shoulder.

202

and bring the knee up to the right side as you

203

roll onto your belly finding your half frog bring the arms into sphinx and pause here

204

release the right leg and then push back to tabletop

205

you may want to turn to the side of your mat

206

so your knees stay on the mat in a moment

207

then keeping these in line with hips open the knees apart

208

for frog keeping the feet flex can also really help

209

and you can either stay up on your hands

210

or come down to your forearms and I find having an arch in your back

211

so we tilt the pelvis forward can actually really help a lot of us find a little more ease in this posture

212

Take one more deep breath in.

213

And as you breathe out, use your hands to lift yourself up.

214

Bring the knees together.

215

They may feel a little sensitive.

216

that's normal come and lie down on your back and hug your knees into your chest

217

either keeping the knees together now or finding happy baby

218

you have a couple of options now you can stay in your happy baby

219

or extend the legs apart so either holding on to the insides of the legs

220

or catching hold of the feet to open the legs apart here

221

and rebound the knees lower your feet down to the mat

222

and open your arms out to the sides a couple of options now you can either lift your legs up

223

so your feet are in line with your hips for a restored shoulder stand

224

or you could come up into shoulder stand I'll be

225

leaving that one out personally today but the opportunity is there if you'd like to take it so

226

if you're in shoulder stand carefully come out if your legs are lifted in the air lower them down

227

and then we'll take a counter pose with fish

228

so add your hands under your bum puff up your chest edge your elbows under your back

229

and tilt the head back to open the throat five breaths here

230

Two, come out, relax, release your arms and come into Shavasana. so So,

231

let's go.

232

Thank you. So, let's go. so deepen

233

your breath

234

with each inhale feel your upper back press into the mat bringing your awareness back to your space

235

gently wiggle your fingers and toes reach your arms overhead with a big breath in find a full body stretch

236

and exhale out hug your knees into your chest roll onto your side

237

and join me back in a seated position just keeping your eyes closed for now as you sit up tall

238

we'll finish like we always do by taking a deep breath in and a big sigh out

239

open your eyes when you're ready

240

thank you so much for your time and energy i hope

241

that you are enjoying exploring the many possibilities in your practice

242

as these classes change class to class thank you again take care and I will see you tomorrow.

243

Yoga isn't what most of us think it is.

244

Most people treat yoga like exercise, like if you just do more you'll get results.

245

But that's where so many people go wrong.

246

Because progress isn't linear.

247

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.

248

That's just how progress works.

249

The problem is the internet teaches people that progress is a straight line.

250

And honestly, that mindset makes people quit.

251

What works is consistency, not intensity.

252

Slow and steady.

253

Small wins repeated over time.

254

Because it's not the hardest practice that changes you.

255

It's the one you can actually stick with.

256

And when you stop burning yourself out, you start noticing progress in a different way.

257

You feel stronger, more open, more steady, day by day.

258

And that's how yoga starts working.

259

Not as a quick fix, but as something that genuinely supports you.

260

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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FOR YOU

Лексика и советы по произношению к этому уроку

Этот урок разговорной практики построен на видео «Mandala Yoga Flow». Чаще всего повторяются слова: exhale, arm, leg, inhale, breath. В этом видео 260 предложений и 3086 слов для шедоуинга. Речь длится 36:47. Говорящий говорит медленно, около 84 слов в минуту, поэтому есть время повторить каждый звук. Только 79% 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
breathe глагол	/bɹiːð/	дыша́ть
knee существительное	/ni/	коле́но
pause существительное	/pɔːz/	па́уза, остано́вка
bend глагол	/bɛnd/	сгиба́ть, изгиба́ть
hip существительное	/hɪp/	бедро́
twist глагол	/twɪst/	скрути́ть, скру́чивать
stretch глагол	/stɹɛt͡ʃ/	вытя́гивать, вы́тянуть
extend глагол	/ɛkˈstɛnd/	продлева́ть, продли́ть
fold глагол	/ˈfəʊld/	перегиба́ть, перегну́ть
gaze глагол	/ɡeɪz/	разгля́дывать
arch существительное	/ɑɹt͡ʃ/	дуга́, а́рка
relax глагол	/ɹɪˈlæks/	расслабля́ть, рассла́бить
overhead существительное	/ˈəʊvəˌhɛd/	накладны́е расхо́ды
lizard существительное	/ˈlɪzɚd/	я́щерица, я́щерка f я́щер
sink глагол	/ˈsɪŋk/	тону́ть, утону́ть

Фразовые глаголы, которые вы услышите

Слово	Произношение	Значение
lift up глагол		задирать
come down глагол		спуска́ться, спусти́ться
back up глагол		дава́ть за́дний ход
come out глагол	/ˌkʌm ˈaʊt/	выходи́ть, вы́йти
back down глагол		пойти́ на усту́пки, пойти́ на попя́тный
come back глагол		возвраща́ться, возврати́ться
come down to глагол		спадать до
come up глагол		поднима́ться, подня́ться

Фразы, которые стоит повторять

Короткие законченные фразы из видео, которые пригодятся в повседневном разговоре:

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.

Грамматика в этом видео

Конструкции, которые говорящий использует чаще всего, с точными словами из видео:

Конструкция	В видео
Глагол + -ing enjoy, keep, stop… + -ing — глаголы, после которых идёт форма на -ing	keep grounding · Start twisting · start lifting
Вероятность с «might / may» might/may + глагол — возможно, но не точно	may want · may feel
Будущее с «will» will + глагол — решение, обещание или прогноз	won't need · we'll begin · we'll push
Present Continuous am/is/are + -ing — то, что происходит сейчас или в эти дни	you're not tipping · you're creating · we're finding

Произношение, на которое стоит обратить внимание

Говорящий использует 23 сокращённых и редуцированных форм, например you're, we'll, we're. Произносите их коротко, так, как слышите.

Звуки «th»: breathe /bɹiːð/, throat /ˈθɹoʊt/
Длинные слова — следите за ударением: consistency /kənˈsɪs.tən.si/, intensity /ɪnˈtɛnsɪti/, genuinely /ˈd͡ʒɛn.ju.ɪn.li/

Звуки, трудные для русскоязычных:

/w/ — губы округлены, это не /v/: twist /twɪst/, sweep /swiːp/, awareness /əˈwɛɹ.nəs/, halfway /ˌhæfˈweɪ/, squeeze /skwiːz/
/h/ — лёгкий выдох, а не русское «х»: hip /hɪp/, overhead /ˈəʊvəˌhɛd/, halfway /ˌhæfˈweɪ/, heel /hil/, exhale /ˌɛksˈheɪ̯l/
Звонкие согласные в конце слова — не оглушайте их: pause /pɔːz/, bend /bɛnd/, extend /ɛkˈstɛnd/, fold /ˈfəʊld/, 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 breathe, knee, pause.

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.

Техника шедоуинга: читать полное пошаговое руководство →

Практика Shadowing: Mandala Yoga Flow | 30 Min | Day 23 Flow Challenge - Изучайте разговорный английский по видео

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