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- What's up everyone, 
welcome to Yoga with Adriene,

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I'm Adriene and today 
we have Yoga for Golfers.

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This is a big request, 
I wanna give a little shout-out

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to my family, 
the Martinez family.

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Thank you for always 
letting me drive the cart,

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and for all you golfers, 
this one is for you,

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so hop into something 
comfy, take off your shoes

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and let's get started.

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(upbeat music)

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Alrighty my friends, let's begin
in a nice comfortable seat.

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If you are not able 
to come onto the ground

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or you don't 
wanna get down super low

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you can do this 
first part in a chair.

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We're gonna sit 
up nice and tall.

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Just take a moment to take a
big full conscious breath in,

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and as you breathe 
out relax your shoulders,

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kind of come into the moment.

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You've committed to do this
practice, hats off to you.

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Take another deep breath in

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and use that exhalation 
again to relax your shoulders

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and just kinda come 
into the present moment.

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This is important, right?

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On the course, in the game, 
the ability to recognize

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what it feels like to 
be really present and calm,

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and of course the breath 
is an awesome tool for that,

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so take one more deep breath in

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and use an exhale to 
relax your shoulders, awesome.

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Send one leg out 
and hug one knee in.

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If you're in a 
chair you can just do

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a gentle twist in the chair.

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If you're on the ground hug
one knee in, send one leg out.

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Everyone sit up nice and tall,

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start to really 
awaken this line of the spine

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from the crown to the tail, 
so lots of awareness.

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We're just gonna 
take a gentle twist

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by hugging the knee 
in towards the chest

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and then taking the 
back arm behind you,

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sitting up nice and tall.

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If you're in a chair, 
again you can just take

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a regular twist, what 
we're wanting to do is

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gain a lot of 
awareness up and down

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the trunk of the 
body here as you twist,

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so if you feel like 
the spine is collapsing,

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see if you can make soft, 
simple self-adjustments

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to sit up nice and tall.

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I am in Nicaragua, so there's
lots of sounds around me.

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Here we are on the little
mini-golf course here, so...

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You might hear a 
unique soundtrack

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throughout the 
course of this video.

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Take one more 
deep breath in here,

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use your exhale again 
to relax the shoulders down

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and then release and 
take it to the other side.

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Move at your own pace, 
there's no need to rush

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or jerk yourself around 
here, be kind to your body

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and find the 
twist on the other side.

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Whoa, what a view.

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Notice how this 
side is different.

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One thing for golfers 
is we tend to really work

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one side of the 
body over the other,

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so we can use 
practices like yoga

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to even that out, 
counter-balance,

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find balance in the body by
strengthening and lengthening

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the right and 
the left side evenly.

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And take one more deep 
breath in here, fill her up.

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Exhale, relax your 
shoulders, awesome.

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And then we're gonna unravel,
we're gonna come to all fours.

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So take your time getting there.

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See if you can 
move with your breath.

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And if you're feeling 
like the body is tired,

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or you know, 
that rickety feeling, 


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or oh, I'm not flexible,

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just remember that's 
why we do these practices.

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If you're already 
light and flexible

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then there would be no 
need to do things like this.

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So it's all good, 
everything is as it should be.

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Don't let your pesky mind turn
you off from the practice.

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Once you get down nice and low,

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stack the 
shoulders under the wrists,

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the knees 
underneath the hip points,

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and then you don't 
have to find tension

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or tightness in the belly

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but just a little 
awareness of your core,

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and usually I like 
to invite people

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to draw their 
navel up a little bit,

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and that changes the 
rotation of the pelvis

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and a good way to 
think about it is you lift

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the front body up 
to meet the back body.

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So you find a little 
support through the trunk,

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also really good for golf game.

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Take one more 
deep breath in here,

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just gaining more 
awareness throughout the trunk

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of the body, all 
four sides of the torso.

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And then when 
you're ready, inhale,

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drop the belly to the earth, 
rotate the shoulders

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away from the ears so open up
your chest and look forward.

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Big inhale in here.

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Exhale, reverse it, 
rounding through the spine,

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claw into the fingertips 
so you're not putting a bunch

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of pressure in the base 
of the palm or the wrist.

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And then one more time, 
inhale, drop the belly.

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Nice and slow today, 
and exhale round through,

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take your time.

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Navel draws up up up.

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Sweet, inhale, 
come to a neutral spine.

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We're gonna turn the 
left fingertips out and around

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and stretch through 
the forearm, the wrist.

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If you want a little more here

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depending on how 
you feel in your body,

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you can rock front 
and back, breathe deep.

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Great, then release, 
come back to neutral

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and then turn the 
right fingertips out,

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stretching through 
the wrists, the forearm,

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breathing all the while.

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Cool, and then release, 
awesome, okay.

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Opening up 
through the front body,

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drop the elbows 
where the hands are

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and you're gonna 
walk the knees back.

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Find a rock in the pelvis

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and then slowly melt 
your heart to the earth.

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You don't have to come 
super close to the ground.

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If your forehead 
reaches the earth, awesome,

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but we're opening up 
through the shoulders

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and through the front body here,

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pressing into the fingertips,

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pressing into 
the tops of the feet.

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And essentially 
you're sticking your butt

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way up in the air here.

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Breathing in, (inhales)

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breathing out. (exhales)

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Take one more breath here
(inhales) and exhale. (exhales)

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Awesome, then 
slowly come back up.

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Alright, one more 
thing here on all fours.

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This time you're gonna 
bring your knees super wide.

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Big toes come in to touch maybe,

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or just come in 
towards the center.

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Then walk your hands 
a little bit forward now

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and as you're ready, inhale,

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reach your right 
fingertips up towards the sky.

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Feel big stretch here, 
and then exhale.

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Bring your right 
fingertips underneath the bridge

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of your left arm as 
we come in for a twist.

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Big twist in the upper back
body here, breathing deep.

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You really wanna 
feel your breaths,

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so as you breathe 
in you should feel

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the skin of the torso stretch.

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And then connect to your core,

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a little awareness in 
the belly as you press

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into your left palm, so 
try to move from your core.

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And unravel and switch.

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Inhale, left fingertips reach
for the sky, big stretch,

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exhale, thread the needle.

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Notice how this 
side is different.

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You wanna gain that awareness
so that you can work on that

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throughout your yoga practice.

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Again, counterbalancing
any work you do

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on only one side of the 
body during your golf game.

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Inhale and exhale, come back.

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Awesome work, okay, from here
we're gonna walk the knees in.

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Send the hips up high 
to a Downward Facing Dog.

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So don't panic if 
you're new to the practice,

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just move nice and 
slow and feel it out,

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that's the most important thing.

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You don't wanna just kind of
push yourself into a shape,

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but really feel your hands
press evenly into the earth

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and then don't worry at all

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about getting the 
heels down to the earth.

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Keep the heels lifted for now

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and just start to find soft
easy movement that feels good.

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I just heard a 
howler monkey, what?

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They sound like dinosaurs.

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Okay, so paddle it out, 
and use this valuable time

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to check in with your body.

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So the thoughts 
are really powerful,

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and golfers know this, right?

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You gotta have that connection

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to the mind, the concentration.

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You want your mind working 
for you, not against you.

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So practice that here 
in your yoga practice.

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That was redundant, but 
practice that here. (laughs)

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Okay, take one 
more deep breath in.

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And then exhale, walk the feet
up towards the hands slowly,

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keep the knees bent.

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Take a big forward fold here
and bend the knees generously

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to find awesome 
release in the lower back.

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Make sure you're not 
holding the head or the neck.

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You might even shake the head
a little yes, a little no.

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You might even rock on the
feet a little, front and back.

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Connect to your breath.

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And then when you're ready,
really connect all four corners

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of the feet to the 
earth for stability,

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and then find a little
connection to your center,

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your core and as you're ready, 
tuck the chin into the chest

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and enjoy this 
next move as you roll

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all the way up to standing.

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And as you 
stand up nice and tall

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in what we call 
Mountain Pose or Tadasana,

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check in with your 
beath again and just notice

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if you are shifting 
towards the front of your feet

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or the back, see if you 
can spread awareness evenly

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throughout all four 
corners of the feet.

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And when you're 
ready, take the fingers,

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swim them around to 
interlace behind your tailbone

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and start to open 
up through the chest,

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even more here by drawing the
knuckles down, and maybe away.

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And if you need to 
square the wrists here,

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keep lots of space, 
go ahead and do it.

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Otherwise work to 
bring the palms together.

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And then again we wanna breathe
deep and use each exhale

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to draw the shoulders 
down away from the ears.

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Soft easy movement in the 
neck might feel good here.

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And then again, just 
keep noticing are you shifting

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weight to one 
side or front to back.

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See if we can 
balance out both the right

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and left side of the body here.

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Great, take one 
more breath, inhale.

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Use the exhale 
to release the arms.

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Wonderful, we're gonna 
inhale, reach for the sky,

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spread your fingertips, 
you're gonna feel

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a nice flow of 
blood and energy here.

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Inhale, reach for the sky.

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Exhale, bend 
the knees generously

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as you take it all the way down,

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just roll with me here.

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Great, from here we're gonna
step the right foot back.

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Just the right foot, 
keep the left foot forward.

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And then you're gonna 
come onto the right knee

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and slowly rise back up.

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Front knee is over front ankle,

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so you don't want that 
knee coming way over the toes.

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Stack it up, line it up, 
and then (laughs)

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see if you can just 
kind of shift your awareness

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back to this trunk, 
all four sides of the torso,

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lifting and lengthening up 
towards the sky.

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Awesome, left hand comes to
the top of the left thigh.

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Inhale, reach your 
right fingertips up.

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Big breath in, big breath out.

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Take your right fingertips 
over towards the left.

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You should feel this 
really awesome stretch

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through the front of 
the right hip and the psoas.

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Breathing deep, inhale.

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Lift the chin 
slightly, big stretch.

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Exhale, come back 
to center, beautiful.

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Both hands reach 
up towards the sky

244
00:11:51,177 --> 00:11:54,948
and then release it all 
the way back down, beautiful.

245
00:11:54,948 --> 00:11:58,718
From here, nothing fancy, 
I'm just gonna lift the back leg

246
00:11:58,718 --> 00:12:00,053
and then I'm gonna 
step the back leg up

247
00:12:00,053 --> 00:12:01,621
to meet the front 
and I'm gonna switch.

248
00:12:01,621 --> 00:12:05,792
So left foot goes back 
and lower under the left knee.

249
00:12:07,260 --> 00:12:09,929
Front knee is 
stacked over front ankle,

250
00:12:09,929 --> 00:12:13,433
and when you're ready, 
lift up through the torso.

251
00:12:13,433 --> 00:12:14,934
Right hand comes to 
the top of the right thigh,

252
00:12:14,934 --> 00:12:16,402
you can use this 
as a little reminder

253
00:12:16,402 --> 00:12:18,571
to pull that right hip crease in

254
00:12:18,571 --> 00:12:21,608
so you can find 
length through the torso.

255
00:12:21,608 --> 00:12:22,442
And then when you're ready,

256
00:12:22,442 --> 00:12:24,577
reach the left 
fingertips up towards the sky.

257
00:12:24,577 --> 00:12:27,981
Big stretch, find length 
through the left side body.

258
00:12:27,981 --> 00:12:29,849
And then when you're 
ready, slowly start to reach

259
00:12:29,849 --> 00:12:32,752
towards the 
right side of your mat.

260
00:12:32,752 --> 00:12:34,320
So the lower body is grounded

261
00:12:34,320 --> 00:12:36,723
and we're lifting 
up through the trunk.

262
00:12:36,723 --> 00:12:37,624
Big inhale.

263
00:12:40,093 --> 00:12:42,929
Big exhale, (exhales) 
one more breath, inhale.

264
00:12:42,929 --> 00:12:45,298
Lift the chin 
slightly. (inhales)

265
00:12:45,298 --> 00:12:46,833
Awesome, then exhale, come back.

266
00:12:46,833 --> 00:12:48,635
Both fingertips 
reach up towards the sky,

267
00:12:48,635 --> 00:12:50,603
big stretch. (inhales)

268
00:12:50,603 --> 00:12:53,673
And then release it down, 
you got this, beautiful.

269
00:12:53,673 --> 00:12:57,944
Lift the back knee, bring it
up to meet the front, great.

270
00:12:57,944 --> 00:13:02,081
From here, tuck the chin,
drop the crown to the earth,

271
00:13:02,081 --> 00:13:05,618
and once again, 
big release for the lower back.

272
00:13:05,618 --> 00:13:10,825
Forward fold, we're here for
five, relax your shoulders,

273
00:13:10,825 --> 00:13:13,793
four, soften through the jaw,

274
00:13:13,793 --> 00:13:17,063
three, (inhales) breathing deep,

275
00:13:17,063 --> 00:13:19,699
two, (exhales) and one.

276
00:13:19,699 --> 00:13:23,636
Beautiful, repeat the 
roll up, tuck the chin.

277
00:13:23,636 --> 00:13:26,305
Come all the way up to standing.

278
00:13:27,940 --> 00:13:29,375
Alright, one more time.

279
00:13:29,375 --> 00:13:30,643
Swim the fingertips around,

280
00:13:30,643 --> 00:13:33,646
interlace this time, 
opposite thumb on top.

281
00:13:33,646 --> 00:13:36,649
Knuckles drawn down and away,
we open up through the chest,

282
00:13:36,649 --> 00:13:39,452
lengthen through all 
four sides of the torso.

283
00:13:39,452 --> 00:13:41,387
Stand up nice and tall.

284
00:13:44,223 --> 00:13:45,458
Breathing deep.

285
00:13:52,965 --> 00:13:54,600
Awesome, then slowly release.

286
00:13:54,600 --> 00:13:56,769
Inhale, reach for the sky.

287
00:13:57,970 --> 00:13:59,972
Exhale all the way down.

288
00:14:01,674 --> 00:14:04,277
Step the right foot back, this
time you can lower the knee

289
00:14:04,277 --> 00:14:07,046
just like we did before 
or you can keep it lifted.

290
00:14:07,046 --> 00:14:08,815
Right hand comes 
to the earth, inhale,

291
00:14:08,815 --> 00:14:12,985
left fingertips 
towards the sky, big stretch.

292
00:14:12,985 --> 00:14:15,394
Inhale in, exhale.

293
00:14:15,394 --> 00:14:18,624
If the back knee is lifted,
maybe you try to keep it lifted.

294
00:14:18,624 --> 00:14:20,526
If it's lowered you 
can keep it lowered.

295
00:14:20,526 --> 00:14:22,762
You're gonna slowly 
bring the left fingertips back,

296
00:14:22,762 --> 00:14:26,632
right fingertips forward and
lift up through the torso.

297
00:14:26,632 --> 00:14:28,334
Imagine lifting up 
from the armpit chest,

298
00:14:28,334 --> 00:14:31,337
so a little more challenging
version of that is here.

299
00:14:31,337 --> 00:14:34,340
Back knee lifted 
or back knee lowered.

300
00:14:34,340 --> 00:14:37,276
Tap into that core 
strength, this is huge here

301
00:14:37,276 --> 00:14:40,213
for you to breathe using 
the inhale to find length,

302
00:14:40,213 --> 00:14:42,648
the exhale to 
relax the shoulders down.

303
00:14:42,648 --> 00:14:47,220
Take one more big beautiful
breath in here, you got this.

304
00:14:47,220 --> 00:14:49,255
Gorgeous, then check it 
out, this is a challenge.

305
00:14:49,255 --> 00:14:51,157
You're gonna send 
the left fingertips down,

306
00:14:51,157 --> 00:14:55,094
right fingertips up for 
one big stretch here, inhale.

307
00:14:55,094 --> 00:14:57,463
And then exhale 
all the way back down.

308
00:14:57,463 --> 00:14:59,298
Awesome work, 'kay, 
same thing on the other side.

309
00:14:59,298 --> 00:15:00,500
We're almost done here.

310
00:15:00,500 --> 00:15:03,202
Step the back foot 
up to meet the front.

311
00:15:03,202 --> 00:15:05,104
Take a deep breath in, (inhales)

312
00:15:05,104 --> 00:15:07,607
reset and left foot goes back.

313
00:15:08,908 --> 00:15:12,512
Alright, your choice, 
back knee lowered or lifted.

314
00:15:12,512 --> 00:15:13,679
Big twist here 
when you're ready,

315
00:15:13,679 --> 00:15:15,548
plant the left palm, inhale,

316
00:15:15,548 --> 00:15:18,384
lift the right 
fingertips up high.

317
00:15:20,520 --> 00:15:22,822
Draw the shoulder 
blades together, stick with it,

318
00:15:22,822 --> 00:15:27,093
breathing deep, back 
knee lowered or lifted.

319
00:15:27,093 --> 00:15:28,995
Then when you're 
ready, light a little fire

320
00:15:28,995 --> 00:15:32,799
under your belly, 
connect to your core.

321
00:15:32,799 --> 00:15:35,701
And we'll lift off, 
squeezing our thighs

322
00:15:35,701 --> 00:15:37,436
to the midline 
for stability here.

323
00:15:37,436 --> 00:15:38,938
Pull the right fingertips back,

324
00:15:38,938 --> 00:15:41,040
left fingertips 
are reaching forward.

325
00:15:41,040 --> 00:15:41,974
Imagine you're sandwiched

326
00:15:41,974 --> 00:15:45,578
between two wall 
pieces or two windowpanes.

327
00:15:47,280 --> 00:15:48,548
Back knee lowered or lifted,

328
00:15:48,548 --> 00:15:50,082
take one more 
breath, try to lift up

329
00:15:50,082 --> 00:15:54,420
through all four sides 
of the torso, find length.

330
00:15:54,420 --> 00:15:56,989
And then here's our 
challenge, more rotation.

331
00:15:56,989 --> 00:16:00,560
Right fingertips go down as
the left fingertips reach up,

332
00:16:00,560 --> 00:16:02,995
you got this, breathing deep.

333
00:16:02,995 --> 00:16:06,732
Long beautiful neck, maybe
lift your chin just slightly.

334
00:16:06,732 --> 00:16:11,398
Yes, and then exhale, 
take it down slowly.

335
00:16:13,172 --> 00:16:15,942
Awesome work, plant the palms.

336
00:16:15,942 --> 00:16:18,945
This time you're gonna 
step the right toes back,

337
00:16:18,945 --> 00:16:21,214
one plank pose here.

338
00:16:21,214 --> 00:16:25,218
You can come onto the 
forearms here if you like.

339
00:16:26,118 --> 00:16:28,888
And we're here 
for five, breathing,

340
00:16:28,888 --> 00:16:31,356
four,

341
00:16:31,356 --> 00:16:34,941
three, two,

342
00:16:34,941 --> 00:16:38,097
and lower the knees on the one.

343
00:16:38,097 --> 00:16:39,932
Great, take the knees 
just like we did before

344
00:16:39,932 --> 00:16:41,834
as wide as the yoga mat.

345
00:16:41,834 --> 00:16:43,970
Inhale, look forward.

346
00:16:43,970 --> 00:16:47,415
Exhale, relax, Child's Pose.

347
00:16:47,415 --> 00:16:50,710
If a Child's Pose is not a
relaxing pose for you, (laughs)

348
00:16:50,710 --> 00:16:53,479
then you can just 
sit up nice and tall.

349
00:16:53,479 --> 00:16:55,147
Notice how you feel.

350
00:16:57,817 --> 00:17:02,822
Alright, slowly rise up, 
come to lie flat on your back.

351
00:17:02,822 --> 00:17:05,558
This is the good stuff.

352
00:17:05,558 --> 00:17:08,895
We'll end with a 
little release for the hips,

353
00:17:08,895 --> 00:17:13,665
so if you have open hips,
flexibility in the hips already,

354
00:17:13,665 --> 00:17:15,501
then you can do regular pigeon.

355
00:17:15,501 --> 00:17:19,238
Otherwise I'm gonna 
guide us to flat back

356
00:17:19,238 --> 00:17:21,973
and we're gonna do our 
reclined one-legged pigeon.

357
00:17:21,973 --> 00:17:25,310
So you'll keep both 
feet on the ground to start

358
00:17:25,310 --> 00:17:26,979
and you're gonna 
cross your right ankle

359
00:17:26,979 --> 00:17:30,149
over the top of your left thigh.

360
00:17:30,149 --> 00:17:31,817
And if you're new to this,
this can be a little confusing

361
00:17:31,817 --> 00:17:33,686
at first but then 
once you get the hang of it

362
00:17:33,686 --> 00:17:37,857
it's a good go-to release
for the lower back and spine

363
00:17:39,825 --> 00:17:43,462
and the hips, yeah, and 
the glutes and everything.

364
00:17:43,462 --> 00:17:46,732
Okay, right fingertips 
go in through the hole

365
00:17:46,732 --> 00:17:48,601
and then we'll 
interlace behind the thigh,

366
00:17:48,601 --> 00:17:50,736
not the shin, behind the thigh.

367
00:17:50,736 --> 00:17:53,039
Then press your left 
foot into an imaginary wall,

368
00:17:53,039 --> 00:17:56,609
so you're creating a 90 degree
angle here, best you can.

369
00:17:56,609 --> 00:17:58,611
And then we'll squeeze 
the legs towards the heart.

370
00:17:58,611 --> 00:18:00,046
You can close your 
eyes here and just use

371
00:18:00,046 --> 00:18:02,982
the sound of my 
voice to guide you.

372
00:18:04,617 --> 00:18:08,788
You can rock gently left to
right for a little more stretch.

373
00:18:10,303 --> 00:18:12,458
And if you want 
more in the hamstrings,

374
00:18:12,458 --> 00:18:13,759
you'll release that right ankle

375
00:18:13,759 --> 00:18:15,394
and just send 
the left leg up high.

376
00:18:15,394 --> 00:18:17,697
So there's lots of 
options to play and wiggle

377
00:18:17,697 --> 00:18:20,333
in and out here, creating space.

378
00:18:28,941 --> 00:18:31,844
Awesome, and then 
we'll slowly release.

379
00:18:31,844 --> 00:18:35,948
Both feet come to the ground,
reset, take a deep breath in.

380
00:18:35,948 --> 00:18:39,018
Long breath out, and 
then cross the left ankle

381
00:18:39,018 --> 00:18:42,321
over the top of the right thigh

382
00:18:42,321 --> 00:18:44,890
and find it on the other side.

383
00:18:44,890 --> 00:18:46,659
I like to imagine 
my right foot kicking

384
00:18:46,659 --> 00:18:48,694
into an imaginary wall here,

385
00:18:48,694 --> 00:18:50,463
and then I'm 
slowly using my left elbow

386
00:18:50,463 --> 00:18:55,267
to kind of guide the 
left thigh a little bit out.

387
00:18:55,267 --> 00:18:57,003
Every body will be 
different of course,

388
00:18:57,003 --> 00:19:01,703
so use your breath to explore
and find what feels good.

389
00:19:10,950 --> 00:19:13,185
Use your 
exhalations to relax places

390
00:19:13,185 --> 00:19:15,321
where you might 
have gotten tight here,

391
00:19:15,321 --> 00:19:17,423
perhaps in the shoulders.

392
00:19:19,291 --> 00:19:22,061
Extend that leg if you 
did it on the other side,

393
00:19:22,061 --> 00:19:26,832
and we've taken the 
right foot up towards the sky.

394
00:19:26,832 --> 00:19:31,404
Cool, beautiful work, 
take one more big breath in

395
00:19:31,404 --> 00:19:33,606
and use an exhale to release.

396
00:19:33,606 --> 00:19:35,975
Take a second here 
to bring the arms out

397
00:19:35,975 --> 00:19:39,078
to your sides and just 
windshield wiper the legs

398
00:19:39,078 --> 00:19:41,681
one side and then the other,

399
00:19:41,681 --> 00:19:43,482
getting a little booty massage,

400
00:19:43,482 --> 00:19:46,919
a little massage on 
the piriformis maybe.

401
00:19:49,055 --> 00:19:50,556
Cool, and then from 
here you can rock and roll

402
00:19:50,556 --> 00:19:52,892
up to a seat, take a 
nice breath at a seat

403
00:19:52,892 --> 00:19:54,960
or if you wanna 
take a quick Savasana

404
00:19:54,960 --> 00:19:58,030
you'll just 
extend the legs out long.

405
00:20:00,599 --> 00:20:04,770
Hats off to you for taking
the time to tend to your body.

406
00:20:06,739 --> 00:20:08,741
I wish you the 
best on the course.

407
00:20:08,741 --> 00:20:09,975
Share this with your friends,

408
00:20:09,975 --> 00:20:13,179
your family, 
other people who play.

409
00:20:13,179 --> 00:20:15,971
And we'll finish by 
bringing the palms together

410
00:20:18,717 --> 00:20:22,221
and bowing to one 
another, we say namaste.

411
00:20:23,856 --> 00:20:26,425
(upbeat music)