跟讀練習: Nervous System Reset | 10 minute yoga practice - 通過影片學習英語口語
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104 句
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1
Hello my sweet friends, welcome to Yoga with Adriene.
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I'm Adriene, this is sweet Benji resting by my side.
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And welcome to your nervous system reset.
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This is a quick one, but we're gonna move slowly, steadily, mindfully.
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Let's begin in a comfortable seat.
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So you don't have to feel calm to benefit from this practice.
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Come as you are.
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Come into a chair or come on down to the ground.
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I'm seated up on a block.
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Find a comfortable position for you today and let's sit up nice and tall here, taking a deep breath in together.
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And exhaling a long breath out together.
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Inhale in together.
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And exhale out together just landing here in this moment in this room.
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So take a second now to open your eyes and just orient yourself to the space, the room that you're in,
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or maybe you're practicing this outdoors.
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Take in your physical space and then we'll bring our awareness back into this shared space,
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this shared attention by bringing the hands gently to the heart space.
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You can stack one palm on top of each other.
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Feel the warmth of your own touch here as you gently allow your heart center, your chest to rise up to meet your hands.
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So rather than your hands resting on your chest, think about your chest lifting up to kiss the hands.
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Lovely.
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Inhale slowly here.
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Exhale slowly here.
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Inhale slowly.
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Exhale nice and easy.
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Now the next time you inhale, we're gonna suck it in through pursed lips, as if you were breathing in through a straw.
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And then you'll exhale slowly, just as we did before, but with the pursed lips, as if you were going out through a straw.
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That's it, you got it.
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Give it a shot.
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Inhaling.
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Exhaling, moving the rhythm pace of your breath.
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Trying to keep the heart center, lifting gently up to the hands, spine nice and tall.
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Beautiful.
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Release that, release the arms.
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Fingertips go down to come up.
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Breathe in.
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Sunshine arms here, reaching the arms up and overhead.
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Fingertips may kiss at the top.
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And then exhale, press the palms down with energy, slowly with the exhale.
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That's it, inhale.
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Gently rising up.
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Feeling that stretch through all four sides of the torso.
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And slow and steady exhale as you gently press the palms down with energy.
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One more time, just like that.
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Inhale, reach up.
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And exhale, slow and steady.
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Bring it down.
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Nice.
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From here, if you're seated on a block or a blanket, let's go ahead and remove that and come onto our backs.
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Yay!
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Take your time getting there.
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And the second you feel your back on the earth, take a second to just imagine the earth rising up to meet your back body,
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just like our heart lifted up to meet our hands.
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Feel, if you want to, you can close your eyes, feel as though the mat is rising up to meet your back body
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and begin to relax the weight of your body on the earth
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and bend one knee and then the other so
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that your feet are firmly planted on the ground now bring your hands to your low belly
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and on your next breath in see if you can send that breath,
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that inhale to your low belly where your hands are.
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You might even feel your hands move on the inhale and fall on the exhale.
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Nice.
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Now bring your hands to your rib cage.
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You might have to bend the elbows a little bit wide.
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Breathing in to the rib cage to where your hands are placed.
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Breathing out.
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And then moving the hands very gently up to the collarbone,
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chest, sending breath now to this area of the body,
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seeing if you can feel the breath moving in your body as you inhale and softening as you exhale.
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Now release your arms gently at your sides and let's close the eyes and try to breathe together into the belly,
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into the rib cage, into the chest, and then exhale.
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Again, just like that, inhaling into the belly,
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the rib cage, the chest. And then exhale.
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One more time, belly, rib cage, chest. And exhale.
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Nice.
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Hug the knees into the chest.
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Rock gently side to side, give your low back a nice massage.
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Then take the arms and we're gonna bend the elbows to cactus arms
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so the backs of the hands are on the earth
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or maybe they don't make it just yet
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and you wanna put some blankets or pillows underneath them or even interlace the fingertips behind the head could be nice here.
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Breathe in.
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As you exhale, slow twist to the right.
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It doesn't need to be a big twist, so you can draw your toes down towards the bottom edge of your mat to protect your low back breathe
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anchor to your core muscles to come back to center
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and then take it to the other side again knees
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and toes can drop down towards the bottom edge of the mat doesn't need to be very intense here breathe Breathe.
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Anchor through your quarter, bring it back to center.
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Windshield wiper, excuse me, the legs side to side.
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And then extend the legs long.
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We'll bring the fingertips to the collarbone here for some gentle tapping.
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So we're just tapping nice and slow and steady along the collarbone.
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We can go in and out, and in and out.
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Slow, steady breath.
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And then resting the hands somewhere on your body.
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Let it all go.
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Just taking a moment to observe, to take stock, Notice how you feel.
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Allowing the awareness of your breath to anchor you.
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Nice.
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Now we'll rock the whole body by moving the toes front to back, rocking on the heels.
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We'll bring the thumbs up to the third eye, palms together in prayer.
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Keep rocking for three, for two.
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Peek at me if you need to figure this one out.
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You got it, and one, release the rocking.
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We'll take a deep breath in, thumbs to third eye, and as we exhale, let's whisper, Namaste.
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本課的詞彙與口語要點
這段影片共有 104 個句子、1025 個單詞可供跟讀。 講話部分時長為 9:11。 說話人語速平穩，每分鐘約 112 個詞，很適合跟讀。 只有 81% 的單詞屬於英語最常用的 3,000 詞，詞彙難度較高。
影片中的重點詞彙
影片中 15 個值得學習的單詞，附發音和釋義：
| 單詞 | 發音 | 釋義 |
|---|---|---|
| breathe 動詞 | /bɹiːð/ | 呼吸, 吸 |
| cage 名詞 | /keɪd͡ʒ/ | 籠子 /籠子, 籠 /籠 |
| belly 名詞 | /ˈbɛli/ | 腹, 腹部 |
| steady 形容詞 | /ˈstɪdi/ | 穩定 /穩定 |
| palm 名詞 | /pɑm/ | 手掌 |
| knee 名詞 | /ni/ | 膝, 膝蓋 /膝蓋 |
| bend 動詞 | /bɛnd/ | 彎 /彎 |
| toe 名詞 | /təʊ/ | 腳趾 /腳趾 |
| anchor 名詞 | /ˈæŋ.kəː/ | 錨 /錨 |
| awareness 名詞 | /əˈwɛɹ.nəs/ | 意識 /意識, 覺悟 /覺悟 |
| twist 動詞 | /twɪst/ | 扭, 搓 |
| lip 名詞 | /lɪp/ | зуйчунзы, зуйчур |
| blanket 名詞 | /ˈblæŋ.kɪt/ | 毯子 |
| thumb 名詞 | /ˈθʌm/ | 大拇指, 拇指 |
| straw 名詞 | /stɹɔ/ | 稈子 /稈子, 秸稈 |
影片中出現的短語動詞
| 單詞 | 發音 | 釋義 |
|---|---|---|
| come up 動詞 | 上來 /上來 | |
| go ahead 動詞 | /ˌɡoʊ əˈhɛd/ | 請便 /請便 |
| go out 動詞 | 出, 出口 |
需要注意的發音
說話人用了 23 次縮略和弱讀形式，例如 we'll, we're, gonna。請按聽到的簡短形式來說。
- “th” 音: breathe /bɹiːð/, thumb /ˈθʌm/, underneath /ˌʌndɚˈniθ/, rhythm /ˈɹɪð.əm/, warmth /wɔɹmθ/
- “sh” 和 “zh” 音: sunshine /ˈsʌnʃaɪn/, massage /məˈsɑ(d)ʒ/, windshield /wɪnˈʃiːld/
如何用這段影片練習
- 先完整聽一遍影片，不要開口，記下不認識的單詞。
- 用正常速度逐句跟讀，每句重複到你的節奏與說話人一致為止。
- 錄下自己的聲音並與原聲對比，特別注意 breathe, cage, belly 這類單詞。
影片中的語法
說話人最常用的結構，並附上影片中的原話：
| 結構 | 影片中的用法 |
|---|---|
| 用 “might / may” 表可能 might/may + 動詞 — 有可能但不確定的事 | may kiss · might even feel · might have |
| 義務：must / have to / need to 表示某事是必要的 | have to feel · have to bend · need to be |
| 現在進行時 am/is/are + -ing — 此刻或近期正在發生的事 | you're practicing · is rising · we're just tapping |
| “going to” 表將來 be going to + 動詞 — 計劃或明顯即將發生的事 | gonna move · gonna suck · gonna bend |
什麼是跟讀法？
跟讀法 (Shadowing) 是一種有科學依據的語言學習技巧，最初開發用於專業口譯員的培訓，並由多語言者Alexander Arguelles博士普及。這個方法簡單而強大：您在聽英語母語原聲的同時立即大聲重複——就像是一個延遲1-2秒緊跟說話者的影子。與被動聽力或語法練習不同，跟讀法強迫您的大腦和口腔肌肉同時處理並模模擬實的講話模式。研究表明它能顯著提高發音準確性，語調，節奏，連讀，聽力理解和口語流利度——使其成為雅思口語備考和真實英語交流最有效的方法之一。