跟读练习: Yoga For Tight Hamstrings & Lower Back | Yoga With Adriene - 通过视频学习英语口语
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134 句
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Hello, dear friends, Welcome to Yoga with Adriene!
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I'm Adriene, this is sweet Benji.
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And today we have a Ten Minute Yoga for Tight Hamstrings.
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So we're going to jump right in.
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Come on down to the ground.
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Find yourself a seat.
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And you can sit up on a blanket or a block or some towels.
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Get a little lift in the hips if that helps you begin in this position.
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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.
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Taking a holistic approach, considering the whole body, all parts of the self.
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So let's begin by softening our gaze or closing down the eyes just for a moment.
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Allow your shoulders to relax and allow yourself to be here for this, these ten minutes.
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It's going to go by quick.
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So give yourself whatever permission you may need to just be present for this short session.
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Good. We've arrived.
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Take a deep breath in through the nose.
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And out through the nose or mouth.
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And one more time.
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In through the nose.
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And as you exhale out through the nose or mouth, see if you can relax your shoulders.
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Drop them down away from your ears.
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Maybe just a little bit more.
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Beautiful. On your next breath, let's use that inhalation to come out of our seat and move to a tabletop position.
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Continue to breathe here with as much awareness as you can muster.
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And really, that just means paying attention to the breath, not...
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not allowing it to just go on automatic.
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From your tabletop position.
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We'll move with the breath.
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Inhale to drop the belly, open the chest, look forward.
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Exhale to round through the spine, chin to chest.
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Really finding this big stretch in the low back one more time.
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Inhale drop the belly.
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Open the chest.
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Exhale round through the spine.
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Feel this stretch in the back body.
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Draw your navel up to your spine.
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Nice. Now inhale back to tabletop position.
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Extend just your right leg out.
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Curl your right toes under.
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Extend through your right heel.
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So you're really feeling that stretch in the Achilles in the ankle, the calf back of the knee and the hamstring.
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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.
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Peek at me anytime if you need to.
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Nice. And then we'll take that right foot and step it all the way up to the top of our mat.
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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.
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Inhale to look forward.
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Exhale. Stay here and relax the shoulders.
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Good. Inhale look forward.
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On your exhale shift your hips back.
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Flex your right toes towards your face.
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And breathe here in this stretch soft bend or generous bend in that right knee.
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So we don't want to lock out the knee here.
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We want to find that bend in the knee so that we can target the hamstring with a little more specificity.
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You continue to notice your breath, breathe with awareness.
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And then rolling through that right foot, we'll plant the palms.
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And we're going to step back to downward facing dog.
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So you can move slowly mindfully we'll send the hips up high, melt the heart down ground through the knuckles and the fingertips.
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And then here, just take a couple moments to peddle out through the feet.
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Breathe. And then when you are ready, step the left foot forward into your lunge.
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Lower the right knee.
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Walk it back just a bit.
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Find your footing.
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Find your foundation and then inhale.
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Open the chest.
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Look forward.
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Stay for the exhale as you relax your shoulders down.
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Inhale in again and exhale to send the hips back.
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Now flexing your left toes towards your face.
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Big stretch here. Stay with it. Breathe.
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Gentle bend in the left knee.
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Giving the busy mind maybe a little break.
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And staying with the sensation here on your mat.
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Roll through that left foot.
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Plant the palms.
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Step it back to downward facing dog.
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Peddle it out. Three breaths here.
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Nice slow, smooth, steady breathing.
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After the third breath, we'll come up onto the tippy tip tip toes.
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I don't know if that was necessary.
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Could have just said tippy toes, but tippy tip tip.
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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.
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Maybe not. Inhale in again and then exhale.
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Let the heels get heavy.
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Drop them down. It's okay.
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They don't need to touch the mat.
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Beautiful. Then slowly and with control come back to all fours.
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Tabletop position.
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Curl the left toes under.
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Extend the left toes out and we'll give it a rock here.
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Beautiful. Come back to tabletop position.
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Swing the legs to one side.
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Any side. We'll come through to a seat.
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You can sit up on a prop if it feels right here.
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Bend the knees.
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Take the hands behind the thighs.
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Inhale. Lift your chest.
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Exhale slowly.
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Bring your heart forward and we'll begin to melt into a seated forward fold variation so you can stay here breathing.
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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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本课的词汇与口语要点
这节 B1 级别的口语课以视频“Yoga For Tight Hamstrings & Lower Back”为素材。 视频中反复出现的词有：knee, exhale, inhale, breath, toe。 这段视频共有 134 个句子、1321 个单词可供跟读。 讲话部分时长为 10:12。 说话人语速平稳，每分钟约 130 个词，很适合跟读。 只有 80% 的单词属于英语最常用的 3,000 词，词汇难度较高。
视频中的重点词汇
视频中最难的 15 个单词，附发音和释义：
| 单词 | 发音 | 释义 |
|---|---|---|
| breathe 动词 | /bɹiːð/ | 呼吸, 吸 |
| exhale 动词 | /ˌɛksˈheɪ̯l/ | 呼出 |
| inhale 动词 | /ɪnˈheɪl/ | 吸氣 /吸气, 吸入 |
| toe 名词 | /təʊ/ | 腳趾 /脚趾 |
| bend 动词 | /bɛnd/ | 彎 /弯 |
| relax 动词 | /ɹɪˈlæks/ | 鬆開 /松开, 放鬆 /放松 |
| spine 名词 | /spaɪn/ | 骨幹 /骨干, 脊骨 |
| ankle 名词 | /ˈæŋ.kəl/ | 脚腕子, 腿腕子 |
| thigh 名词 | /θaɪ/ | 大腿 |
| heel 名词 | /hil/ | 腳跟 /脚跟, 後跟 /后跟 |
| sensation 名词 | /sɛnˈseɪʃən/ | 感覺 /感觉, 知覺 /知觉 |
| melt 动词 | /mɛlt/ | 融化, 熔化 |
| thumb 名词 | /ˈθʌm/ | 大拇指, 拇指 |
| fingertip 名词 | /ˈfɪŋɡɚˌtɪp/ | 指尖 |
| soften 动词 | /ˈsɑfən/ | 軟化 /软化 |
视频中出现的短语动词
| 单词 | 发音 | 释义 |
|---|---|---|
| close down 动词 | /kləʊzˈdaʊn/ | 結業 /结业 |
| come down 动词 | 下來 /下来, 降 | |
| go up 动词 | 上昇 /上升, 上去 |
值得反复跟读的句子
视频中简短而完整的句子，可以直接用在日常对话里：
- We'll move with the breath.
- I don't know if that was necessary.
- We'll come through to a seat.
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 |
|---|---|
| 用 “might / may” 表可能 might/may + 动词 — 有可能但不确定的事 | may need · might grab · might feel |
| “will” 表将来 will + 动词 — 决定、承诺或预测 | We'll sit · We'll move · we'll take |
| “going to” 表将来 be going to + 动词 — 计划或明显即将发生的事 | we're going to jump · It's going to go · we're going to step |
| 义务：must / have to / need to 表示某事是必要的 | need to just be · need to touch |
需要注意的发音
说话人用了 25 次缩略和弱读形式，例如 we'll, don't, you're。请按听到的简短形式来说。
- “th” 音: breathe /bɹiːð/, thigh /θaɪ/, thumb /ˈθʌm/
- “sh” 和 “zh” 音: sensation /sɛnˈseɪʃən/, exhalation /ˌɛkshəˈleɪ̯ʃən/, inhalation /ˌɪnhəˈleɪʃən/, shin /ʃɪn/, variation /ˌvɛəɹiˈeɪʃn̩/
- 长单词——注意重音位置: exhalation /ˌɛkshəˈleɪ̯ʃən/, inhalation /ˌɪnhəˈleɪʃən/, specificity /spɛsɪˈfɪsɪti/, beneficial /ˌbɛn.ɪˈfɪʃ.əl/
中文母语者容易读错的音：
- 词尾辅音 — 要读清楚，后面不要加元音: bend /bɛnd/, relax /ɹɪˈlæks/, flex /flɛks/, melt /mɛlt/, fingertip /ˈfɪŋɡɚˌtɪp/
- /r/ 和 /l/ 的区别: relax /ɹɪˈlæks/, curl /kɜɹl/
- /æ/ — 嘴张大，不要读成 /e/: relax /ɹɪˈlæks/, hamstring /ˈhæmstɹɪŋ/, ankle /ˈæŋ.kəl/, strap /stɹæp/, stack /stæk/
如何用这段视频练习
- 先完整听一遍视频，不要开口，记下不认识的单词。
- 用正常速度逐句跟读，每句重复到你的节奏与说话人一致为止。
- 录下自己的声音并与原声对比，特别注意 breathe, exhale, inhale 这类单词。
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。