Speaking clearly. Improving voice and articulation: Фонетический практикум. Фомиченко Л.Г. - 9 стр.

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      c) Come back to the (a)-position. Pronounce energetically
            /m-m-m-m/...…/p-p-p-p/...…/b-b-b-b/...…/f-f-f-f/...…/v-v-v-v/
         .… ../w-w-w-w/.
    2. a) Press the li ps, then make them neutral.Now round them.
       b) Now slightly protrude the lips as for the Russian sound /ó/.
       c) Take the position of the li ps pressed together.
III. Exercises for the Tongue
    1. a) Open the mouth.
       b) Put the ti p of the tongue against the lower teeth.
       c) Now press it against the upper teeth.
       d) Draw the ti p of the tongue backwards.
       e) Put the ti p of the tongue very close to the edge of the
          teeth and blow the air out.
       f) Put the ti p of the tongue between the teeth and breathe
          the air out of the mouth.
    2. a) Move the bulk of the tongue far back. Hold it in this
          position for ten seconds.
       b) Push the tongue forward.
       c) Move the tongue back and forward twenty times.
    3. a) The mouth is wide open.
       b) Now say /a/, with the ti p of the tongue pressed to the
           lower teeth.
       c) Then say /è/.The position of the ti p of the tongue is the
           same. The separation of the jaw is smaller.
IV. Exercises for the Soft Palate
    1. a) Open the mouth wide, keep the tongue as low as possible
          and say «Ah», as if the doctor wanted to examine your
          throat. Mind that the soft palate is raised closing the nasal
          cavity. The air stream goes through the mouth.
      b) Keeping the mouth in this position, breathe in and out
          through the mouth.
    2. a) The mouth is wide open.
       b) Now push the air through the nose. The soft palate is
          lowered and closes the mouth cavity. The air goes through
          the nose.
       c) Go on breathing in and out through the nose with your