Практика Shadowing: Yoga For Tight Hamstrings & Lower Back | Yoga With Adriene - Изучайте разговорный английский по видео

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Hello, dear friends, Welcome to Yoga with Adriene!

I'm Adriene, this is sweet Benji.

And today we have a Ten Minute Yoga for Tight Hamstrings.

So we're going to jump right in.

Come on down to the ground.

Find yourself a seat.

And you can sit up on a blanket or a block or some towels.

Get a little lift in the hips if that helps you begin in this position.

We'll sit up nice and tall, and although we are focusing on tight hamstrings today, we always take a second to tune in and really approach this time as valuable, beneficial time to reconnect with ourselves.

Taking a holistic approach, considering the whole body, all parts of the self.

So let's begin by softening our gaze or closing down the eyes just for a moment.

Allow your shoulders to relax and allow yourself to be here for this, these ten minutes.

It's going to go by quick.

So give yourself whatever permission you may need to just be present for this short session.

Good. We've arrived.

Take a deep breath in through the nose.

And out through the nose or mouth.

And one more time.

In through the nose.

And as you exhale out through the nose or mouth, see if you can relax your shoulders.

Drop them down away from your ears.

Maybe just a little bit more.

Beautiful. On your next breath, let's use that inhalation to come out of our seat and move to a tabletop position.

Continue to breathe here with as much awareness as you can muster.

And really, that just means paying attention to the breath, not...

not allowing it to just go on automatic.

From your tabletop position.

We'll move with the breath.

Inhale to drop the belly, open the chest, look forward.

Exhale to round through the spine, chin to chest.

Really finding this big stretch in the low back one more time.

Inhale drop the belly.

Open the chest.

Exhale round through the spine.

Feel this stretch in the back body.

Draw your navel up to your spine.

Nice. Now inhale back to tabletop position.

Extend just your right leg out.

Curl your right toes under.

Extend through your right heel.

So you're really feeling that stretch in the Achilles in the ankle, the calf back of the knee and the hamstring.

And then with an awareness of the crown of your head reaching forward so the head's not just dropped here, begin to rock a little front and back.

Peek at me anytime if you need to.

Nice. And then we'll take that right foot and step it all the way up to the top of our mat.

Feel free to use your right hand to help guide it up, and we'll come into a low lunge here by walking the left knee back just a bit and aiming to get that front knee stacked over the front ankle.

Inhale to look forward.

Exhale. Stay here and relax the shoulders.

Good. Inhale look forward.

On your exhale shift your hips back.

Flex your right toes towards your face.

And breathe here in this stretch soft bend or generous bend in that right knee.

So we don't want to lock out the knee here.

We want to find that bend in the knee so that we can target the hamstring with a little more specificity.

You continue to notice your breath, breathe with awareness.

And then rolling through that right foot, we'll plant the palms.

And we're going to step back to downward facing dog.

So you can move slowly mindfully we'll send the hips up high, melt the heart down ground through the knuckles and the fingertips.

And then here, just take a couple moments to peddle out through the feet.

Breathe. And then when you are ready, step the left foot forward into your lunge.

Lower the right knee.

Walk it back just a bit.

Find your footing.

Find your foundation and then inhale.

Open the chest.

Look forward.

Stay for the exhale as you relax your shoulders down.

Inhale in again and exhale to send the hips back.

Now flexing your left toes towards your face.

Big stretch here. Stay with it. Breathe.

Gentle bend in the left knee.

Giving the busy mind maybe a little break.

And staying with the sensation here on your mat.

Roll through that left foot.

Plant the palms.

Step it back to downward facing dog.

Peddle it out. Three breaths here.

Nice slow, smooth, steady breathing.

After the third breath, we'll come up onto the tippy tip tip toes.

I don't know if that was necessary.

Could have just said tippy toes, but tippy tip tip.

Ground through the index finger and thumb, imagine lifting a little bit more from your hip creases, maybe getting a little more melt in the heart.

Maybe not. Inhale in again and then exhale.

Let the heels get heavy.

Drop them down. It's okay.

They don't need to touch the mat.

Beautiful. Then slowly and with control come back to all fours.

Tabletop position.

Curl the left toes under.

Extend the left toes out and we'll give it a rock here.

Beautiful. Come back to tabletop position.

Swing the legs to one side.

Any side. We'll come through to a seat.

You can sit up on a prop if it feels right here.

Bend the knees.

Take the hands behind the thighs.

Inhale. Lift your chest.

Exhale slowly.

Bring your heart forward and we'll begin to melt into a seated forward fold variation so you can stay here breathing.

You can begin to extend through the heels.

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Breathing. You might grab the shins, the ankles or the feet.

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Maybe taking a bind by bringing the index finger and thumb to the big toe, index finger, middle finger and thumb.

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So I'll quiet down here and allow you to take three to five breaths here in this posture, I recommend softening your gaze or closing the eyes.

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Breathing with the sensation.

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And when you're ready in your own time, we can slowly release this and come to lie flat on our backs, knees bent, feet planted firmly on the earth.

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Get centered on your mat.

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And when you're ready on your inhale, send just the right leg up.

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Flex the right foot.

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Interlace the fingertips behind the right thigh.

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Stay here. Breathing can also use a strap or a little towel here to help give you a little support in and connecting with this.

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Leg up stretch like so.

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Or if you want to take it a little bit deeper, we can climb all the way up towards the ankle or take the bind even here.

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So everybody's going to be different.

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I recommend keeping a soft bend in that right knee.

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Final option is to extend the left leg, keep some energy through the left foot.

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Everyone use your next exhale to relax your shoulders.

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And then we'll switch.

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Right foot comes down.

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Take your time.

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Left foot goes up and we'll do the same thing on this side.

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Notice how this side might feel a little bit different.

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Stay present.

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This is the last move of our session here together.

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So keep your awareness on your breath and noticing any sensation in the body here.

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Maybe extend that right leg.

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And on your next exhalation, use it to relax your shoulders.

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And then we'll release.

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Hug both knees into the chest.

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Give yourself a big squeeze.

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Maybe rock a little side to side, then slide the hands behind the thighs.

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One last time.

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We'll rock and roll up and down the length of the spine.

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And you are done.

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We did it! Thank you so much for spending this time with me, and for spending this time with yourself, with your body and your breath.

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I will see you next time. Take good care. Namaste.

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FOR YOU

Лексика и советы по произношению к этому уроку

Этот урок разговорной практики уровня B1 построен на видео «Yoga For Tight Hamstrings & Lower Back». Чаще всего повторяются слова: knee, exhale, inhale, breath, toe. В этом видео 134 предложений и 1321 слов для шедоуинга. Речь длится 10:12. Говорящий держит ровный темп — около 130 слов в минуту, удобный для шедоуинга. Только 80% слов входят в 3000 самых частых слов английского языка, поэтому лексика сложная.

Ключевая лексика этого видео

Самые сложные слова из видео (15), с произношением и значением:

Слово	Произношение	Значение
breathe глагол	/bɹiːð/	дыша́ть
exhale глагол	/ˌɛksˈheɪ̯l/	выдыха́ть, вы́дохнуть
inhale глагол	/ɪnˈheɪl/	вдыха́ть, вдохну́ть
toe существительное	/təʊ/	па́лец, па́лец ноги́
bend глагол	/bɛnd/	сгиба́ть, изгиба́ть
relax глагол	/ɹɪˈlæks/	расслабля́ть, рассла́бить
tabletop существительное		столе́шница
hamstring существительное	/ˈhæmstɹɪŋ/	подколе́нное сухожи́лие, поджи́лки
spine существительное	/spaɪn/	позвоно́чник, хребе́т
ankle существительное	/ˈæŋ.kəl/	лоды́жка, щи́колотка
thigh существительное	/θaɪ/	бедро́, ля́жка
flex глагол	/flɛks/	гнуть, изгиба́ть
heel существительное	/hil/	пя́тка, пята́
sensation существительное	/sɛnˈseɪʃən/	ощуще́ние, чу́вство
melt глагол	/mɛlt/	та́ять, раста́ять

Фразовые глаголы, которые вы услышите

Слово	Значение
come down глагол	спуска́ться, спусти́ться
go up глагол	поднима́ться, подня́ться
roll up глагол	свора́чивать, свёртывать

Фразы, которые стоит повторять

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

We'll move with the breath.
I don't know if that was necessary.
We'll come through to a seat.

Грамматика в этом видео

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

Конструкция	В видео
Вероятность с «might / may» might/may + глагол — возможно, но не точно	may need · might grab · might feel
Будущее с «will» will + глагол — решение, обещание или прогноз	We'll sit · We'll move · we'll take
Будущее с «going to» be going to + глагол — план или то, что явно произойдёт	we're going to jump · It's going to go · we're going to step
Необходимость: must / have to / need to сказать, что что-то необходимо	need to just be · need to touch

Произношение, на которое стоит обратить внимание

Говорящий использует 25 сокращённых и редуцированных форм, например we'll, don't, you're. Произносите их коротко, так, как слышите.

Звуки «th»: breathe /bɹiːð/, thigh /θaɪ/, thumb /ˈθʌm/
Звуки «sh» и «zh»: sensation /sɛnˈseɪʃən/, exhalation /ˌɛkshəˈleɪ̯ʃən/, inhalation /ˌɪnhəˈleɪʃən/, shin /ʃɪn/, variation /ˌvɛəɹiˈeɪʃn̩/
Длинные слова — следите за ударением: exhalation /ˌɛkshəˈleɪ̯ʃən/, inhalation /ˌɪnhəˈleɪʃən/, specificity /spɛsɪˈfɪsɪti/, beneficial /ˌbɛn.ɪˈfɪʃ.əl/

Звуки, трудные для русскоязычных:

/w/ — губы округлены, это не /v/: downward /ˈdaʊnwɚd/, squeeze /skwiːz/
/h/ — лёгкий выдох, а не русское «х»: exhale /ˌɛksˈheɪ̯l/, inhale /ɪnˈheɪl/, hamstring /ˈhæmstɹɪŋ/, heel /hil/, exhalation /ˌɛkshəˈleɪ̯ʃən/
Звонкие согласные в конце слова — не оглушайте их: bend /bɛnd/, lunge /lʌnd͡ʒ/, gaze /ɡeɪz/, downward /ˈdaʊnwɚd/, bind /ˈbaɪ̯nd/

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, exhale, inhale.

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: Yoga For Tight Hamstrings & Lower Back | Yoga With Adriene - Изучайте разговорный английский по видео

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