ฝึกพูดภาษาอังกฤษด้วยเทคนิค Shadowing จากวิดีโอ: 20 minute yoga for beginners 1.1 start yoga here QL0X46Kc

What's up everyone?

Welcome to Yoga with Adriene.

I'm Adriene.

Benji sleeps to my right.

Today we have a 20 minute practice perfect for the beginner.

So come with an open mind, bring a little blanket if you have one, hop into something comfy, and let's get started.

All right, welcome.

Let's begin at the top of our mat standing today.

So we'll head on up to the top of the mat.

Pick a side, any side.

And when you get there, bring your awareness to your feet.

So we're gonna step the feet hip width apart.

And you can take your hands into fists and bring them to the hip points here, just like this.

And from your hip points here, like two headlights in the front of the hips here, front body, you can imagine them, you can even bend your knees to do this,

tracing down to your knees and then knees to your ankles.

So we wanna bring the heels right underneath the hip points in this first posture, Mountain Pose Tadasana.

Then you can relax the arms gently at your sides and notice what's happening with your toes.

So maybe the toes are turned out here.

That's your pattern.

Maybe they're slightly turned in.

That's a pattern.

Maybe one is turned out while the other one's straight ahead.

And there's, you know, just loving awareness here.

There's no judgment.

No right or wrong.

Just use this practice to heighten the awareness of your patterns.

So that starts usually with the feet from the ground up in these standing postures.

So just take a look down and I'm gonna point, I'm gonna try to point my toes forward.

Then after you've played with that, just notice where you're carrying your weight and your feet forward, back, side, in.

And we're gonna try to lift our toes and just spread awareness through all four corners of our feet.

Spreading the weight evenly through the ball of the big joint, excuse me, the big toe ball joint,

the pinky toe ball joint, and then the back two corners of the heel.

Then start to press down into the earth and away, as if you were trying to tear your yoga mat right down the middle.

And notice how this starts to engage your legs.

Lift your kneecaps up a bit, feel your quadriceps, these big thigh muscles tone,

And then slowly bend your elbows and bring your hands to your waist.

We're coming into this like superhero posture, the superhero version of Mountain Pose.

And it really does work.

A number on your brain makes you feel more embodied, at least for me.

Helps me to stand up tall here.

You might notice that you just very naturally start to lift up through your chest a little more.

And we can honor the natural curvature of the spine here, but just be aware of what is going on in your pelvis.

Maybe lengthening your tailbone down just a bit to feel some support in the low back.

Alright, now drop the fingertips down.

Send them forward, up and back for a big full body stretch, Volcano Pose.

Send energy up and out through the fingertips.

keep the grounding of the feet, strong legs, like a little kitty cat pushing a ball of yarn.

So keep the neck integrated throughout this whole practice.

Press that ball of yarn forward with your nose to look up.

So if you're like, what, Adrian?

We're wanting to create slow, steady, integrated movements rather than just, okay, now look up at your hands

and maybe crunch the back of your neck we wanna do a slow lift of the gaze up.

And then let's just let everything go by bending the knees, wiggling the fingertips, and taking it slowly into a forward fold with bent knees.

I'm gonna give Benji the dog a little pet because he's right here,

and I'm going to invite all of us to take a deep breath in and a long breath out.

And as you exhale, relax the weight of your head and gently shake the head a little no, and yes, back and forth.

Knees are bent here.

That awareness that we gained in the feet, all four corners of the feet still at play here.

And then lastly, we'll grab the opposite elbow with your opposite hand and just take three slow breaths here.

You can find stillness and allow the breath to move you or you can softly sway a little left to right.

Nice, then release the arms, keep grounding through the feet, bring the hands back up to the waistline, press into all four corners of the feet, really press into the heels,

ball joint in the big toe, ball joint in the pinky toe, as you slowly come up with bent knees,

rising back up to that super mountain pose.

And this time, see if you can pull the elbows back just a little bit in space.

Shoulder blades coming together, and maybe you can imagine them melting down towards your heels.

So we're back in our Power Pose.

Take a deep breath in.

Exhale to release the hands, Mountain Pose.

Inhale to Volcano, reach the fingertips.

Lots of energy up towards the sky.

And exhale, bend the knees, wiggle the fingertips.

and float it all the way down back to that Standing Forward Fold.

Knees nice and bent here.

Deepen your breath.

Feel that stretch in the low back and relax the weight of the head.

Good, one more deep breath in here.

And this time as you exhale, bend the knees more, bring your fingertips down to the mat or to two blocks.

And we're gonna step the right foot back and lower the right knee.

It's a big move, take your time.

Pad the knee with a blanket if you like, or you can even roll your mat, double it up to create a little padding for the knee.

Front knee over front ankle.

We're gonna just set that.

Spreading awareness through all four corners of the left foot, set that.

Then flip your right foot, come onto the top of your right foot and press firmly into your right foot to slowly rise up,

interlace the fingertips, bring them to the top of the left thigh.

Now imagine squeezing your inner thighs towards the center,

towards the midline of your yoga mat to find a little lift up from the pelvic floor.

So we're not collapsing into the shape here, but we're engaging the body just enough to support the joints,

engage the muscles, and find this energetic lift up through the chest, just like we did in our Super Mountain.

So you have options here.

You can stay here with this nice support of the left thigh.

Hands on the left thigh.

Or we can start to bring the right hand all the way up and back.

And then if you wanna take it one step further, we'll take both hands all the way up.

Now whatever stage you're at, keep the engagement of the legs.

Maybe you start to sink a little bit deeper into the posture.

And maybe you pull the left hip crease back just a little bit in space.

Take one breath here, maybe lifting the heart,

maybe lifting the gaze, and then use your exhale to slowly bring it back down with control.

100

Great, then we're gonna pull the left hip crease back and straighten the left leg here, but you can keep a soft bend, so we're just gonna find extension rather than straighten.

101

And you're gonna flex your left toes up towards your face and breathe, breathe, breathe here.

102

Right hip is over the right knee.

103

and then from here we'll plant the palms, walk it forward and just bring that left knee all the way back to the right.

104

So now we're in a Tabletop Position.

105

Walk the wrists underneath the shoulders.

106

Nice neutral spine.

107

Drop the belly, open the chest, look forward.

108

Exhale, round the spine, chin to chest, navel draws up towards the spine or towards the ceiling.

109

Again, Cow Pose.

110

We drop the belly, open the chest, look forward.

111

With your breath, exhale, slow and steady.

112

Start at the tailbone and travel all the way up the spine, finding that curvature until the crown of the head drops to the ground.

113

One more like this.

114

Inhale, drop the belly, slow.

115

Open the chest, look forward.

116

Tailbone up towards the sky and then exhale, reverse it.

117

Slow and steady.

118

We're moving the energy that runs up and down the spine.

119

Beautiful.

120

Inhale to a nice neutral spine.

121

Listen carefully, you're gonna walk the hands forward.

122

Curl the toes under.

123

Keep the knees bent as you slowly lift the hips up for a Downward Facing Dog.

124

Now take a breath here.

125

Make sure you're not holding your breath.

126

Good, and then slowly lower the knees down and reset.

127

Spread the fingertips wide, toes are curled under.

128

Take a deep breath in.

129

Let's just check it out.

130

And here we go.

131

Hips up high, knees slightly bent.

132

Don't worry about getting your heels to the ground.

133

This time melting the heart closer towards the legs.

134

Just check it out.

135

We're shaking, we're not holding our breath, we're alive.

136

We got this slow and steady knees come all the way back down.

137

Good, take a moment, reset.

138

If you need to rotate the wrists one way and then the other, maybe we do that.

139

And last time, here we go, lifting the hips up.

140

This time maybe we start to anchor through the heels a little more, but do not worry about the heels actually touching it around.

141

It's more of the intention of finding that extension, that length through the back of the leg.

142

Hips up high, heart melting.

143

The head is below the heart here getting that fresh blood flow going.

144

Breathe deep, you're here for one more breath.

145

In and out, and slow descend of the knees down.

146

Awesome.

147

From here, walk the hands all the way up the thighs.

148

You're gonna come to sit on your heels and lift your heart.

149

If this is too much, bring your fists, your knuckles to the ground for a little support.

150

We're here for one big breath cycle in. And out.

151

Beautiful.

152

Walk it back.

153

Hands come forward.

154

We're gonna lift the right knee this time and send the right foot all the way up, left knee back for our low lunge.

155

Press into all four corners of the right foot, always working from the ground up.

156

Right knee is over that right ankle.

157

We're feeling that big stretch in the legs, the hips, the groin.

158

Then flip the left foot down, root down through the top of this left foot.

159

Squeeze the inner thighs to the midline as you interlace the fingertips and bring them to the top of the right thigh.

160

Move nice and slow with control.

161

Feel it out.

162

Get in the habit of really feeling things out in your practice.

163

Moving from a place of connection And same thing as before, we'll squeeze inner thighs together,

164

lift up from the pelvic floor.

165

Right hand can stay on the top of the right thigh as we send the left fingertips up towards the sky.

166

So that very southern sky.

167

Or we can take both arms up.

168

So we have lots of options, both hands down, one arm up, or both arms.

169

Inhale to lift the chest, maybe pull the right hip crease back in his face, sink a little lower.

170

And exhale to slowly bring it back down, fingertips to the mat.

171

Now send the hips and the buttocks back, extend through the right leg this time, and flex your right foot.

172

You should feel a deep, deep stretch here towards your face, so that just means you're really reaching your toes back towards your eyes here.

173

the right hip creases pulling back, and I'm pressing still firmly into my left foot.

174

Just always kind of staying curious about how I'm stacking the bones, keeping my home practice really good.

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ฝึกพูดภาษาอังกฤษด้วยเทคนิค Shadowing จากวิดีโอ: 20 minute yoga for beginners 1.1 start yoga here QL0X46Kc

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