跟读练习: Short Wake Up Flow - 15 Minute Morning Yoga - 通过视频学习英语口语
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168 句
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1
- Hello everyone, welcome to Yoga With Adriene.
大家好，欢迎来到Adriene瑜伽频道。
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Thank you for being here.
感谢您的到来。
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Per your request, we have a short wake up video.
根据您的要求，我们准备了一段简短的唤醒视频。
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And I'm delighted because this isn't just mindless stretching.
我特别开心，因为这可不是那种毫无意义的拉伸。
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This is something to kind of wake up the spirit and the emotional side, mental side, too not just our muscles.
这能唤醒我们的精神、情感和心智层面，而不只是锻炼肌肉。
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So hop into something comfy and let's get started.
换上舒服的衣服，我们开始吧。
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(upbeat music) Alright, come on down to the ground.
欢快的音乐响起，好啦，快到地面上来吧。
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We're gonna actually start in a cross-legged seat in the middle of the mat.
我们首先在垫子中央盘腿坐好。
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Just bring the palms to the knees, sit up nice and tall, take a deep breath in and lift your chest up towards the sky.
只需将手掌放在膝盖上，坐直身体，深吸一口气，将胸腔向上抬起朝向天空。
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Gently lift your chin and your nose.
轻轻抬起下巴和鼻子。
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Careful not to crunch on the back of the neck.
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And then round through the spine.
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Breathe out, draw the chin to the chest.
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Just catch a little weight in the palms here.
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And again, inhale, lifting the chest, sitting up nice and tall.
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And then exhale, rounding through the spine, chin to chest.
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Pressing the palms into the kneecaps, or pulling.
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Just want to get a little bit of traction there.
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One more time, inhale, lift.
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And exhale, round.
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Good, now inhale, come to center.
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Let's bring the palms together in Anjuli Mudra.
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You can close your eyes here.
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Or soften your gaze.
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Take a deep, deep, deep, deepest breath you've taken all morning, all day in.
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And this time as you exhale, slow everything down.
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Drop the shoulders.
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See if you can extend your exhale.
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And again, inhale in deeply.
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And exhale, extending that exhalation, making it longer than the inhale.
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One more time, just a nice, full, conscious breath.
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Waking up our spirit, that connection to spirit with the breath.
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And exhale, long and slow.
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Great, if you like, you can set a little intention here.
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Maybe it's just one word or it's a sentence.
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And just trust, maybe the first thing that came up, maybe trust that that's it.
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Great, bat the eyelashes open.
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We're gonna start to rub the palms.
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Benji has come front and center now.
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(laughs) Benji, do you wanna come over here?
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Come here! Go lay down over here.
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Rub the palms together, start to deepen your breath.
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And then when you're ready, we're gonna come forward onto all fours.
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Curl the toes under and slowly peel the hips up to a Downward Facing Dog.
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Now let this be a fluid dog.
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(laughs) So bend at the knees, shift your weight from left to right in the shoulders, feel a stretch in that side body.
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You can nod the head a little yes.
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And then slowly, no.
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Deep breath in.
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And as you exhale, walk the hands all the way up to the front edge of the mat, feet hip width apart.
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Let the weight of your head hang over, bend your knees slightly or maybe generously here depending on how you're feeling in your low back.
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This time as you inhale, see if you can listen to the sound of your breath as you breathe in.
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And listen to the sound of your breath as you breathe out.
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Ground through all four corners of the feet.
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Slowly start to roll up with bent knees, stacking the spine one vertebra at a time.
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You're gonna roll up to standing, Mountain Pose.
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Loop the shoulders forward, up and back.
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Stand up nice and tall.
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Take a deep breath in as you lengthen through the crown of the head.
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Then you're just gonna go right back down, starting with the chin to the chest.
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A slow roll down of the spine, and see if you can really articulate through the vertebra here.
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And eventually we'll release, come all the way back down to your Forward Fold.
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Lovely, from here, walk the feet a little closer together, then step your right foot back and lower your right knee to the ground.
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Beautiful, from here, palms come together, Anjuli Mudra once again, we inhale in.
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Exhale, relax the shoulders, breathe here.
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Whoa, find your core. (laughs) Inhale in again.
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Exhale, you're gonna straighten your front leg, but keep your front foot on the ground if you can.
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Breathing in here, feeling that deep stretch in the right quad.
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If you're not feeling it, lengthen your tailbone down towards the ground just a little bit.
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Good, inhale in.
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Exhale, come all the way back into your lunge.
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We're gonna come to Downward Facing Dog.
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You're gonna bump the hips to the left and then take your gaze and look towards your left hip.
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Press into your right palm and then switch to the other side, bump the hips to the right, turn to look towards your right hip and press into your left palm.
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Great, bring it back to center.
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Palms press into the earth, curl the toes under and we lift the hips up high and back, Downward Facing Dog.
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From here we step the right foot up into the lunge, lower the left knee.
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Gather that connection to your core, inner thighs, squeeze in towards the midline, and we rise up, palms together, Anjuli Mudra.
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Keep the front knee bent here at first as we lift the chest, find length in the spine, feel that stretch through the psoas here, hip flexor.
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Nice, and then slow and steady, keep that core connection, you're gonna slowly just lift up through the heart and straighten that front leg.
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Try to press down through your right big toe mound.
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Feel this connection to your quad.
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Turn that left glute on.
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And just notice if your hips feel like they're in two different planes of space here.
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Pull the right hip crease back and lengthen the tailbone down to level it out just a bit.
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Ooh, alright, inhale in.
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Exhale, come forward.
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Plant the palms, and we'll come to all fours.
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From here, you're gonna walk the knees together.
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Lift the ankles up and you can cross them if you like, or not, just squeeze the arches together.
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Inhale in, look forward.
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Exhale, you're gonna bend the elbows halfway, and then press back up, just three of these.
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Nice and slow with control.
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Focus on the quality.
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A little half push-up.
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Half-half push-up.
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And last one.
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Beautiful. On your next inhale, come all the way down to the ground.
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Press the tops of the feet into the earth.
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Inhale, reach the fingertips forward.
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Exhale, send them back.
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Heart is lifted, shoulders are lifted, gaze is down.
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Inhale to reach forward.
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Exhale to send it back.
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Press into the pubic bone.
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One more time, inhale to reach forward.
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Exhale to send it back.
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Now bring the hands underneath the shoulders.
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Squeeze the elbows in the side body.
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Inhale, lift the chest up for Cobra.
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Exhale, release everything down.
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Great, from here press back up to all fours.
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And your choice, you can walk the knees together or keep them wide for Child's Pose.
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So, Balasana or Extended Child's Pose.
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Round the shoulders in.
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Connect back to your intention and the sound of your breath.
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Inhaling, feeling the expansion of that breath in internally.
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And exhaling, feeling that ability to soften as well and surrender.
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Couple more breaths just like that.
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And then slowly roll it up.
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And if your knees are not wide here in Extended Child's Pose, go ahead and widen them now.
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We're gonna bring the palms forward, but with the fingertips facing inward.
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So kind of like Lion's Pose, but we're coming up onto all fours.
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Great, and then we're just gonna take it in some gentle circles one way, and then the other.
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And as you do this move gently and sweetly, don't press or force anything.
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Reverse the circle if you haven't already.
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And then we'll release that.
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Palms come back to the mat, fingertips forward.
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Walk the knees underneath the hips, curl the toes under, and send the hips up high and back, Downward Facing Dog once again.
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Inhale in. Lift both heels.
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Come up onto the tippy-tip toes.
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Exhale, drop the heels slowly and with control.
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Almost like you're reaching rather than just dropping and letting gravity do the work.
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Again, inhale, lift up as high as you can go.
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Exhale, reach down and back.
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Inhale, lift up.
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And exhale, reach down and back.
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Awesome. Slowly lower the knees, back to the mat.
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Cross the ankles once again here.
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And we're gonna slide back through to our cross-legged seat where we began.
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Take a twist to the left, right hand comes to the left palm.
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Sit up nice and tall, breathe in.
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Breathe out.
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And then a twist to the right.
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Lengthening through the spine, breathe in deeply.
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And breathe out.
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Great, then sit up nice and tall, come back to center.
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We're gonna end with a little energizing breath pattern.
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So you're gonna bring your fingertips to your shoulders here, sit up nice and tall.
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I've said that a million times, but sit up tall.
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So if you're tired, we tend to collapse, so we can start to use these practices to slowly find that posture that I know we all desire to maintain.
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Alright, hug the low ribs in for a little support.
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And for just 20 seconds here, we're gonna start a little movement left to right.
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Find what feels good, pace-wise, rhythm-wise.
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And find what feels good with your breath.
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Maybe it's short and sharp.
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Maybe it's long and smooth.
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Probably by now you're in a groove.
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Keep both sits bones rooted to the mat for five, four, three, whoo.
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Two, and one.
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Release the arms, reach all the way up towards the sky.
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Palms come together and slide down into home base.
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Anjali Mudra.
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You can close your eyes here.
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Just notice how you feel.
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Thank you so much for sharing your valuable time and energy with me and with this community.
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I hope you have an amazing rest of your day.
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Namaste. (upbeat music)
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你能学到什么
这个视频不仅能帮你唤醒身体，还能提升英语口语能力。首先，你会学到如何在自然对话中使用连读和弱读，比如视频里“wake up”“come on down”等短语的流畅发音。其次，通过模仿说话人的语气和节奏，你能掌握日常交流中的情感表达，让你的英语听起来更生动。另外，视频中的指令清晰且贴近生活，非常适合用来练习影子跟读（shadow speak），提升听力和口语的同步反应能力。
注意这些发音现象
在视频对话中，有不少值得注意的连读和弱读现象。比如“thank you for being here”中，“for”弱读成/fə/，“being here”连读成/biːŋ hɪər/。再比如“hop into something comfy”里，“hop into”连读为/hɒp ˈɪntuː/，“something comfy”则因语速较快而简化了发音。这些细节正是提高英语发音的关键，通过仔细聆听并模仿，你能让自己的口语更接近母语者的水平。
像母语者一样表达
要想说好英语，节奏和重音至关重要。视频中说话人语气亲切自然，重音通常落在关键信息上，比如“wake up the spirit”“emotional side, mental side”等短语中的名词部分。练习时，你可以跟着进行英语口语练习，注意模仿她的停顿和升降调。比如在说“take a deep breath in and lift your chest up towards the sky”时，“deep breath”和“chest up”要适当加重语气，而“in and”“towards the”则轻轻带过。通过这样的影子跟读练习（shadowspeaks），你的口语会变得更流畅、更有感染力。
视频中的语法
说话人最常用的结构，并附上视频中的原话：
| 结构 | 视频中的用法 |
|---|---|
| 现在完成时 have/has + 过去分词 — 过去发生但与现在仍有关联的事 | you've taken · has come · I've said |
| “going to” 表将来 be going to + 动词 — 计划或明显即将发生的事 | gonna actually start · gonna start · gonna come |
| “will” 表将来 will + 动词 — 决定、承诺或预测 | we'll release · we'll come |
| 现在进行时 am/is/are + -ing — 此刻或近期正在发生的事 | we're coming · you're reaching |
什么是跟读法？
跟读法 (Shadowing) 是一种有科学依据的语言学习技巧，最初开发用于专业口译员的培训，并由多语言者Alexander Arguelles博士普及。这个方法简单而强大：您在听英语母语原声的同时立即大声重复——就像是一个延迟1-2秒紧跟说话者的影子。与被动听力或语法练习不同，跟读法强迫您的大脑和口腔肌肉同时处理并模仿真实的讲话模式。研究表明它能显着提高发音准确性，语调，节奏，连读，听力理解和口语流利度——使其成为雅思口语备考和真实英语交流最有效的方法之一。