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Shadowing practice: 5-Minute Morning Yoga

Listen to the line, then say it out loud
Line 1

Full transcript

  1. Alright my darling friends, let's begin with Cat Cow.0:04
  2. Come into Tabletop Position.0:08
  3. And we'll start to move with the breath.0:11
  4. Inhale drop the belly, open the chest nice and slow.0:15
  5. Exhale round through, chin to chest.0:21
  6. Inhale open the chest, feel the front body stretch.0:26
  7. Exhale rounding through, navel draws up.0:33
  8. Couple more here, move with your breath nice and slow.0:39
  9. Waking up the body, setting a mindful tone for the day.0:44
  10. One more Cow Pose, drop the belly.0:52
  11. This time really tug the shoulders away from the ears and press into the feet firmly.0:55
  12. And then one more Cat Pose, really arch the spine and claw into the fingertips.1:00
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  1. Chin to chest.1:06
  2. Great work, inhale Tabletop.1:09
  3. This time bump the hips to the left and then turn to look past your right shoulder.1:11
  4. Feel nice stretch in the side body.1:16
  5. Keep the hands and feet rooted to the earth.1:19
  6. And then slowly, gently come through center, bump the hips to the right and turn to look past your left shoulder.1:22
  7. Again keep the hands and feet grounded.1:29
  8. Continue to breathe here as we slowly wake up the body.1:32
  9. With love, back to center we go.1:38
  10. Drop the elbows right where the hands are.1:41
  11. Take a deep breath in.1:44
  12. And then on your exhale, slowly walk the knees back.1:47
  13. Puppy posture or heart to earth pose.1:51
  14. A beautiful way to kick off the day.1:54
  15. Nice chest opener here.1:58
  16. Breathe deep, opening the shoulders.2:00
  17. We get the head just under the heart here.2:03
  18. Welcoming some fresh oxygen, fresh blood flow.2:09
  19. And then slowly come all the way back up to Tabletop position.2:21
  20. Again take your time.2:26
  21. Then we'll curl the toes under.2:29
  22. Take a deep breath in.2:31
  23. And on your exhale, send the hips up high, downward facing dog.2:33
  24. Pedal it out nice and easy.2:38
  25. Start to deepen your breath.2:41
  26. Shake the head loose.2:44
  27. Give thanks for your body.2:48
  28. And appreciate yourself for taking this moment to do a quick check in to move it around.2:53
  29. When you're ready, walk the feet to the middle of the mat.3:02
  30. Bend the knees, come into forward fold.3:07
  31. Again we're letting the blood flow opposite direction here.3:09
  32. Shake the head loose.3:12
  33. Relax through your shoulders.3:13
  34. Really feel your feet grounded to the earth here.3:16
  35. And again, connect to a little gratitude.3:18
  36. Definitely appreciate yourself.3:21
  37. Smile.3:23
  38. And you should feel good, happy, proud.3:25
  39. That you took this time to connect to your body.3:29
  40. Give it some love.3:33
  41. Connect to your breath.3:34
  42. Alright, bend the knees generously.3:39
  43. Bring the belly to the tops of the thighs.3:41
  44. And when you're ready, we'll slowly roll it up.3:44
  45. Nice and slow.3:52
  46. Feel your feet press into the earth.3:54
  47. Grounding in this moment for yourself as you slowly rise up to mountain pose.3:59
  48. When you get there, take a moment to move the shoulders a little bit.4:06
  49. Just soft, easy movement.4:10
  50. Continue to deepen the breath.4:14
  51. And then see if you can feel it out.4:24
  52. And align your head over your heart.4:27
  53. Your heart over the pelvis as you either bring the feet together, really together.4:29
  54. Or you can choose to go hip width apart.4:33
  55. Just nice, mindful footing.4:35
  56. Really feel like you're pressing away from the earth as we spread the fingertips.4:37
  57. And this is that big good morning stretch.4:41
  58. Reach your fingertips all the way up towards the center.4:43
  59. This guy, take a deep breath in.4:46
  60. Stretch, stretch, stretch.4:48
  61. Really maximize the stretch here.4:49
  62. Give it your all.4:50
  63. Feel it out.4:51
  64. Notice what it feels like to be alive today.4:53
  65. Stretch, stretch, stretch even more.4:55
  66. And then slowly release.4:59
  67. Interlace the fingertips behind the back.5:01
  68. Knuckles draw down and away.5:04
  69. This is our last move here.5:06
  70. So draw the shoulder blades together and lift your heart.5:08
  71. Open your mind.5:10
  72. Take a deep breath in.5:12
  73. And exhale, ending with a big hug today.5:14
  74. Release the arms.5:17
  75. And give yourself a big hug.5:18
  76. And I encourage you to lift your heart.5:21
  77. And one last time, really feel your feet pressing away from the earth.5:24
  78. Take one final deep breath in.5:28
  79. And exhale, mountain pose.5:32
  80. Nice work.5:38
  81. Thank you.5:45

American Accent English Speaking Practice with a Beginner Yoga Flow

This clip is Adriene narrating a Cat Cow to Downward Dog warm up, one continuous American accent monologue at A2 level, so the vocabulary stays simple while the voice never really stops. At 172 words per minute it is faster than 37 percent of the catalogue, which means the challenge is keeping up with a steady stream of short commands rather than untangling long sentences.

There is no dialogue to follow here, just one speaker giving instructions in real time, the kind of unbroken speech you get from a fitness video or a guided routine. That makes it good material for english speaking practice aimed at following live spoken directions instead of scripted lines, and a fair test of american accent training since the speaker keeps talking straight through the movement.

How to Pronounce English Words in This Yoga Narration

A few lines here carry more than they first look like. The opener, "Alright my darling friends, let's begin with Cat Cow.", uses an informal address, "my darling friends", with the pitch rising and falling across the two names in "Cat Cow", a good one to shadow this line for and hear how the stress lands on the two animal names rather than the verb.

  • "Waking up the body, setting a mindful tone for the day." stacks two participle phrases without a conjunction, said in one breath, useful for practising how to pronounce english words like "mindful" at full speed without slowing down.
  • "This time really tug the shoulders away from the ears and press into the feet firmly." is one long instruction held together by "and", worth repeating for the steady rhythm running across both commands.
  • "Give thanks for your body." is short and even, stress falling almost equally on "give", "thanks" and "body", a clean line for isolating word stress before moving to longer sentences.

English Shadowing for Beginners: Working Through This A2 Yoga Sequence

Work this clip in the order the flow actually happens, matching each repeat to a specific line instead of replaying the whole minute at once.

  • Start with line one, "Alright my darling friends, let's begin with Cat Cow." Repeat it three times before moving on, since it sets the pace for everything that follows.
  • Take the paired breath cues next, "Inhale drop the belly, open the chest nice and slow." and "Exhale round through, chin to chest." Practise them back to back, matching the short pause between inhale and exhale.
  • Shadow "Waking up the body, setting a mindful tone for the day." on its own a few times. It is the longest sentence in the opening minute and a fair test of keeping up at 172 words per minute.
  • Slow the clip down for "This time really tug the shoulders away from the ears and press into the feet firmly.", then bring it back to full speed once the words land cleanly.
  • Close with "Give thanks for your body." and "When you're ready, walk the feet to the middle of the mat.", two short, calm lines to end the session on.
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