ฝึกพูดภาษาอังกฤษด้วยเทคนิค Shadowing จากวิดีโอ: 15 Min Daily Yoga Flow | Everyday Full Body Yoga For All Levels

Hello and welcome to this daily yoga flow.

⏸ หยุดชั่วคราว

ความเร็ว:

163 ประโยค

หากประโยคสั้นหรือยาวเกินไป กดที่ Edit เพื่อปรับแก้

Hello and welcome to this daily yoga flow.

This is just a short but effective practice suitable for all levels

and it's intended to give you a little bit of everything for your everyday practice.

When you're ready we'll begin standing at the top of the mat.

Relax your arms by your side,

gaze forward and we'll start by taking a few steady breaths in

and out and as you do this just shift your weight forward

and back

and then shift your weight side to side

and then find that place where you feel grounded through all four corners of your feet

take a deep breath in reach your arms up

and as you exhale gentle bend in the knees fold forward inhale lift your chest halfway exhale and step to plank

pause and hold for breath in then exhale lower knees chest and chin and come through to Cobra.

Inhale here, exhale downward facing dog.

Pause for a breath in.

Exhale step to the top of the mat.

Inhale lift your chest halfway.

Exhale and fold.

Inhale lift up, reach your arms up,

gaze up and exhale relax your arms by your side two more rounds now a little bit quicker

and arms up exhale fold inhale half

lift exhale plank inhale here exhale chaturanga inhale take cobra

or up dog exhale downward facing pause for a breath in exhale step or hop forward

inhale half lift exhale fold inhale stand up lift the arms

lift the gaze exhale relax your arms by your side one

more round this time I'm just gonna give you the breath cues.

Inhale, exhale, inhale, exhale, inhale,

exhale, inhale, exhale, inhale,

inhale exhale inhale

and exhale good turn to face the side of the mat step into straddle

and open your arms apart into star take a deep breath in

and turn the right foot to face forward as you exhale

come to triangle turning your chest open ears start to gaze up take a deep breath in

and exhale pause for one more breath in here engage your

legs then as you breath you breathe out come into pyramid

so turn the left foot to face forward folding over the

right leg you can always Just keep a little bend in your knee here.

Relax your chin to your chest, deepen your breath.

And inhale, lift the chest halfway, come into warrior three.

You could use your hands on the floor for stability or bring your palms to prayer.

Continue to gaze down.

Rolling the left side hip down to square the hips.

Take a deep breath in.

And on your exhale, slowly stand up and hug the left knee into your chest.

Then keep the right hand holding onto the knee.

The left arm will reach back as you twist to the left.

Slowly shift your gaze look towards your fingertips pause for a deep breath in

with your exhale release your twist

and step the left foot back into star opening the arms

apart inhale here now on the left side turn the left foot to face the back of the mat.

Exhale, come to triangle.

Keeping the chest open, legs engaged.

Take a deep breath in.

Exhale out.

Pause for one more breath in here.

Exhale, come into pyramids.

So turning to face the back of the mat, folding over your leg.

Option to keep a little bend in your knee.

With your next inhale lift the chest halfway, come into warrior three.

You could use your hands on the mat for support as you lift the leg or bring hands to prep.

rolling the right side hip down to keep the hips level.

Inhale here.

On your exhale, hug the right knee into your chest as you stand up and we'll find our standing twist.

The left hand stays on the knee as the right arm reaches back.

You can slowly turn your gaze to look towards your fingertips continue to stand up tall take a deep breath in

exhale out then stand back into star turn your feet out bend your knees come down to goddess

so practicing the arms here as we lower the hips into position keeping the shoulders rolling back chest is open

pause for one more breath in exhale out straight in the legs turn

and step to the top of the mat inhale chair pose

bend the knees sink the hips back as you reach the arms up

and for this chair lift all ten toes to help bring

your weight back towards your heels bring the hips down a

little lower then with your exhale fold forward inhale to lift the chest halfway exhale left foot steps back to low lunge.

Reach your arms up with your inhale.

Then on your exhale, twist to the right, bring hands to breath.

Left elbow will come to that outside of the right knee.

Option to lift the back knee here.

Then roll the right shoulder back,

keep turning your chest open,

gazing to the right elbow.

Pause for a deep breath in and on your breath out,

spin open,

come into extended side angles opening out the back foot right

hand rests on the mat as the left arm reaches up chest is open

if this feels a little bit restricted to rest the right

forearm on your thigh instead with your next inhale turn the

chest open a little bit more exhale here pause for one more breath in

and on your breath out come into lizard lunge

so turning to face forward you can lower the back knee down here option to come down to the forearms

if it's available Then lifting the back knee,

if it's lowered, open out the foot,

come into a side lunge,

so sinking the hips towards the right heel.

Option to flex the left foot,

digging the heel into the mat to help as you find stability in skandhasana.

Option to bring hands to prayer here.

Focus on keeping right knee in line with the ankle.

for one more breath in with your breath out turn to

face forward come into side plank on the left side

100

so you'll step or heel toe the right foot back option to lower the left knee down

101

if we're modifying lift up through the side of your waist pause

102

and hold take a deep breath in then exhale come to plank

103

pause here inhale exhale chaturanga inhale find your back bend of choice

104

exhale downward facing pause for a breath in here exhale step

105

or hop forward then this time on your inhale come to chair

106

so bending the knees sinking the hips reaching the arms up lifting all ten toes again to help shift the weight back.

107

Final deep breath in here and on your exhale fold forward.

108

The right foot steps back to low lunge.

109

Reach your arms up with your inhale

110

and exhale we'll twist to the left bringing palms to heart

111

center right elbow rest on the outside of the left knee

112

option to lift the back knee here as you focus the

113

gaze on the left elbow final deep breath in here

114

with your breath out coming to extended side angle

115

so opening out the back foot left hand could rest on the mat here

116

or you could rest the forearm on your thigh if you have a little more space

117

pause for one more deep breath in with your breath out

118

come into lizard lunge option to lower the back knee here and you could work down to the forearms also

119

Pause for one more breath in.

120

With your breath out, come into your side lunge.

121

So opening out the back foot,

122

sink the hips towards the left heel.

123

Option two, flex the right foot,

124

digging the heel into the ground to find skanasana.

125

And hands can come to prayer.

126

Pause for one more breath in.

127

With your breath out coming into side plank plant the right hand you can either heel toe

128

or step the left foot back if you're modifying this side the right knee is down

129

focus on pushing away from the floor lifting up through the

130

side of your waist hold for one more breath in

131

and exhale step to plank pause here inhale exhale chaturanga lower

132

all the way down to your belly untuck your toes relax your arms by your side

133

and with your inhale come to locust lifting the legs arms

134

and chest using the strength in the back of your body to lift up and hold if If you do need assistance,

135

use your fingertips as stabilizers.

136

Hold for one more breath in.

137

Exhale and release.

138

Push back to tabletop.

139

Then reach the right arm up.

140

Open your chest.

141

Inhale.

142

Exhale, thread right arm under left, finding thread the needle rest your head, rest your shoulder.

143

The left arm could reach forward or wrap behind the back.

144

And come back to tabletop.

145

Inhale as you reach the left arm up, turn your chest open.

146

Exhale, thread left arm under right.

147

Rest your head, rest your shoulder.

148

Right arm could reach forward or right behind the back.

149

Come back to tabletop.

150

And we'll find child's pose now keeping the knees together or opening them apart,

151

walk your hands forward, rest your head and settle in to find stillness.

152

Take a final deep breath in here.

153

And exhale out.

154

Then find a kneeling position.

155

Just resting your hands on your thighs.

156

Keep your eyes closed a few moments longer.

157

just to soak in the effects of this practice

158

and we'll finish like always by taking a deep breath in

159

and a big sigh out and flick your eyes open when you're already.

160

Thank you so much for your time and energy in this short practice.

161

I hope that you enjoyed it and hopefully it sets you up for the rest of your day.

162

Take care and I will see you next time.

163

Thank you.

TRENDING

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