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

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

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

to my family, 
the Martinez family.

Thank you for always 
letting me drive the cart,

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

so hop into something 
comfy, take off your shoes

and let's get started.

(upbeat music)

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

If you are not able 
to come onto the ground

or you don't 
wanna get down super low

you can do this 
first part in a chair.

We're gonna sit 
up nice and tall.

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

and as you breathe 
out relax your shoulders,

kind of come into the moment.

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

Take another deep breath in

and use that exhalation 
again to relax your shoulders

and just kinda come 
into the present moment.

This is important, right?

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

what it feels like to 
be really present and calm,

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

so take one more deep breath in

and use an exhale to 
relax your shoulders, awesome.

Send one leg out 
and hug one knee in.

If you're in a 
chair you can just do

a gentle twist in the chair.

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

Everyone sit up nice and tall,

start to really 
awaken this line of the spine

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

We're just gonna 
take a gentle twist

by hugging the knee 
in towards the chest

and then taking the 
back arm behind you,

sitting up nice and tall.

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

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

gain a lot of 
awareness up and down

the trunk of the 
body here as you twist,

so if you feel like 
the spine is collapsing,

see if you can make soft, 
simple self-adjustments

to sit up nice and tall.

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

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

You might hear a 
unique soundtrack

throughout the 
course of this video.

Take one more 
deep breath in here,

use your exhale again 
to relax the shoulders down

and then release and 
take it to the other side.

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

or jerk yourself around 
here, be kind to your body

and find the 
twist on the other side.

Whoa, what a view.

Notice how this 
side is different.

One thing for golfers 
is we tend to really work

one side of the 
body over the other,

so we can use 
practices like yoga

to even that out, 
counter-balance,

find balance in the body by
strengthening and lengthening

the right and 
the left side evenly.

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

Exhale, relax your 
shoulders, awesome.

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

So take your time getting there.

See if you can 
move with your breath.

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

or you know, 
that rickety feeling,

or oh, I'm not flexible,

just remember that's 
why we do these practices.

If you're already 
light and flexible

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

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

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

Once you get down nice and low,

stack the 
shoulders under the wrists,

the knees 
underneath the hip points,

and then you don't 
have to find tension

or tightness in the belly

but just a little 
awareness of your core,

and usually I like 
to invite people

to draw their 
navel up a little bit,

and that changes the 
rotation of the pelvis

and a good way to 
think about it is you lift

the front body up 
to meet the back body.

So you find a little 
support through the trunk,

also really good for golf game.

Take one more 
deep breath in here,

just gaining more 
awareness throughout the trunk

of the body, all 
four sides of the torso.

And then when 
you're ready, inhale,

drop the belly to the earth, 
rotate the shoulders

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

Big inhale in here.

Exhale, reverse it, 
rounding through the spine,

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

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

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

Nice and slow today, 
and exhale round through,

take your time.

Navel draws up up up.

Sweet, inhale, 
come to a neutral spine.

We're gonna turn the 
left fingertips out and around

and stretch through 
the forearm, the wrist.

If you want a little more here

depending on how 
you feel in your body,

you can rock front 
and back, breathe deep.

Great, then release, 
come back to neutral

and then turn the 
right fingertips out,

stretching through 
the wrists, the forearm,

breathing all the while.

Cool, and then release, 
awesome, okay.

Opening up 
through the front body,

drop the elbows 
where the hands are

and you're gonna 
walk the knees back.

Find a rock in the pelvis

and then slowly melt 
your heart to the earth.

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

If your forehead 
reaches the earth, awesome,

but we're opening up 
through the shoulders

and through the front body here,

pressing into the fingertips,

pressing into 
the tops of the feet.

And essentially 
you're sticking your butt

way up in the air here.

Breathing in, (inhales)

breathing out. (exhales)

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

Awesome, then 
slowly come back up.

Alright, one more 
thing here on all fours.

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

Big toes come in to touch maybe,

or just come in 
towards the center.

Then walk your hands 
a little bit forward now

and as you're ready, inhale,

reach your right 
fingertips up towards the sky.

Feel big stretch here, 
and then exhale.

Bring your right 
fingertips underneath the bridge

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

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

You really wanna 
feel your breaths,

so as you breathe 
in you should feel

the skin of the torso stretch.

And then connect to your core,

a little awareness in 
the belly as you press

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

And unravel and switch.

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

exhale, thread the needle.

Notice how this 
side is different.

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

throughout your yoga practice.

Again, counterbalancing
any work you do

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

Inhale and exhale, come back.

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

Send the hips up high 
to a Downward Facing Dog.

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

just move nice and 
slow and feel it out,

that's the most important thing.

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

but really feel your hands
press evenly into the earth

and then don't worry at all

about getting the 
heels down to the earth.

Keep the heels lifted for now

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

I just heard a 
howler monkey, what?

They sound like dinosaurs.

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

to check in with your body.

So the thoughts 
are really powerful,

and golfers know this, right?

You gotta have that connection

to the mind, the concentration.

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

So practice that here 
in your yoga practice.

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

Okay, take one 
more deep breath in.

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

keep the knees bent.

Take a big forward fold here
and bend the knees generously

to find awesome 
release in the lower back.

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

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

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

Connect to your breath.

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

of the feet to the 
earth for stability,

and then find a little
connection to your center,

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

and enjoy this 
next move as you roll

all the way up to standing.

And as you 
stand up nice and tall

in what we call 
Mountain Pose or Tadasana,

check in with your 
beath again and just notice

if you are shifting 
towards the front of your feet

or the back, see if you 
can spread awareness evenly

throughout all four 
corners of the feet.

And when you're 
ready, take the fingers,

swim them around to 
interlace behind your tailbone

and start to open 
up through the chest,

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

And if you need to 
square the wrists here,

keep lots of space, 
go ahead and do it.

Otherwise work to 
bring the palms together.

And then again we wanna breathe
deep and use each exhale

to draw the shoulders 
down away from the ears.

Soft easy movement in the 
neck might feel good here.

And then again, just 
keep noticing are you shifting

weight to one 
side or front to back.

See if we can 
balance out both the right

and left side of the body here.

Great, take one 
more breath, inhale.

Use the exhale 
to release the arms.

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

spread your fingertips, 
you're gonna feel

a nice flow of 
blood and energy here.

Inhale, reach for the sky.

Exhale, bend 
the knees generously

as you take it all the way down,

just roll with me here.

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

Just the right foot, 
keep the left foot forward.

And then you're gonna 
come onto the right knee

and slowly rise back up.

Front knee is over front ankle,

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

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

see if you can just 
kind of shift your awareness

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

lifting and lengthening up 
towards the sky.

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

Inhale, reach your 
right fingertips up.

Big breath in, big breath out.

Take your right fingertips 
over towards the left.

You should feel this 
really awesome stretch

through the front of 
the right hip and the psoas.

Breathing deep, inhale.

Lift the chin 
slightly, big stretch.

Exhale, come back 
to center, beautiful.

Both hands reach 
up towards the sky

and then release it all 
the way back down, beautiful.

From here, nothing fancy, 
I'm just gonna lift the back leg

and then I'm gonna 
step the back leg up

to meet the front 
and I'm gonna switch.

So left foot goes back 
and lower under the left knee.

Front knee is 
stacked over front ankle,

and when you're ready, 
lift up through the torso.

Right hand comes to 
the top of the right thigh,

you can use this 
as a little reminder

to pull that right hip crease in

so you can find 
length through the torso.

And then when you're ready,

reach the left 
fingertips up towards the sky.

Big stretch, find length 
through the left side body.

And then when you're 
ready, slowly start to reach

towards the 
right side of your mat.

So the lower body is grounded

and we're lifting 
up through the trunk.

Big inhale.

Big exhale, (exhales) 
one more breath, inhale.

Lift the chin 
slightly. (inhales)

Awesome, then exhale, come back.

Both fingertips 
reach up towards the sky,

big stretch. (inhales)

And then release it down, 
you got this, beautiful.

Lift the back knee, bring it
up to meet the front, great.

From here, tuck the chin,
drop the crown to the earth,

and once again, 
big release for the lower back.

Forward fold, we're here for
five, relax your shoulders,

four, soften through the jaw,

three, (inhales) breathing deep,

two, (exhales) and one.

Beautiful, repeat the 
roll up, tuck the chin.

Come all the way up to standing.

Alright, one more time.

Swim the fingertips around,

interlace this time, 
opposite thumb on top.

Knuckles drawn down and away,
we open up through the chest,

lengthen through all 
four sides of the torso.

Stand up nice and tall.

Breathing deep.

Awesome, then slowly release.

Inhale, reach for the sky.

Exhale all the way down.

Step the right foot back, this
time you can lower the knee

just like we did before 
or you can keep it lifted.

Right hand comes 
to the earth, inhale,

left fingertips 
towards the sky, big stretch.

Inhale in, exhale.

If the back knee is lifted,
maybe you try to keep it lifted.

If it's lowered you 
can keep it lowered.

You're gonna slowly 
bring the left fingertips back,

right fingertips forward and
lift up through the torso.

Imagine lifting up 
from the armpit chest,

so a little more challenging
version of that is here.

Back knee lifted 
or back knee lowered.

Tap into that core 
strength, this is huge here

for you to breathe using 
the inhale to find length,

the exhale to 
relax the shoulders down.

Take one more big beautiful
breath in here, you got this.

Gorgeous, then check it 
out, this is a challenge.

You're gonna send 
the left fingertips down,

right fingertips up for 
one big stretch here, inhale.

And then exhale 
all the way back down.

Awesome work, 'kay, 
same thing on the other side.

We're almost done here.

Step the back foot 
up to meet the front.

Take a deep breath in, (inhales)

reset and left foot goes back.

Alright, your choice, 
back knee lowered or lifted.

Big twist here 
when you're ready,

plant the left palm, inhale,

lift the right 
fingertips up high.

Draw the shoulder 
blades together, stick with it,

breathing deep, back 
knee lowered or lifted.

Then when you're 
ready, light a little fire

under your belly, 
connect to your core.

And we'll lift off, 
squeezing our thighs

to the midline 
for stability here.

Pull the right fingertips back,

left fingertips 
are reaching forward.

Imagine you're sandwiched

between two wall 
pieces or two windowpanes.

Back knee lowered or lifted,

take one more 
breath, try to lift up

through all four sides 
of the torso, find length.

And then here's our 
challenge, more rotation.

Right fingertips go down as
the left fingertips reach up,

you got this, breathing deep.

Long beautiful neck, maybe
lift your chin just slightly.

Yes, and then exhale, 
take it down slowly.

Awesome work, plant the palms.

This time you're gonna 
step the right toes back,

one plank pose here.

You can come onto the 
forearms here if you like.

And we're here 
for five, breathing,

four,

three, two,

and lower the knees on the one.

Great, take the knees 
just like we did before

as wide as the yoga mat.

Inhale, look forward.

Exhale, relax, Child's Pose.

If a Child's Pose is not a
relaxing pose for you, (laughs)

then you can just 
sit up nice and tall.

Notice how you feel.

Alright, slowly rise up, 
come to lie flat on your back.

This is the good stuff.

We'll end with a 
little release for the hips,

so if you have open hips,
flexibility in the hips already,

then you can do regular pigeon.

Otherwise I'm gonna 
guide us to flat back

and we're gonna do our 
reclined one-legged pigeon.

So you'll keep both 
feet on the ground to start

and you're gonna 
cross your right ankle

over the top of your left thigh.

And if you're new to this,
this can be a little confusing

at first but then 
once you get the hang of it

it's a good go-to release
for the lower back and spine

and the hips, yeah, and 
the glutes and everything.

Okay, right fingertips 
go in through the hole

and then we'll 
interlace behind the thigh,

not the shin, behind the thigh.

Then press your left 
foot into an imaginary wall,

so you're creating a 90 degree
angle here, best you can.

And then we'll squeeze 
the legs towards the heart.

You can close your 
eyes here and just use

the sound of my 
voice to guide you.

You can rock gently left to
right for a little more stretch.

And if you want 
more in the hamstrings,

you'll release that right ankle

and just send 
the left leg up high.

So there's lots of 
options to play and wiggle

in and out here, creating space.

Awesome, and then 
we'll slowly release.

Both feet come to the ground,
reset, take a deep breath in.

Long breath out, and 
then cross the left ankle

over the top of the right thigh

and find it on the other side.

I like to imagine 
my right foot kicking

into an imaginary wall here,

and then I'm 
slowly using my left elbow

to kind of guide the 
left thigh a little bit out.

Every body will be 
different of course,

so use your breath to explore
and find what feels good.

Use your 
exhalations to relax places

where you might 
have gotten tight here,

perhaps in the shoulders.

Extend that leg if you 
did it on the other side,

and we've taken the 
right foot up towards the sky.

Cool, beautiful work, 
take one more big breath in

and use an exhale to release.

Take a second here 
to bring the arms out

to your sides and just 
windshield wiper the legs

one side and then the other,

getting a little booty massage,

a little massage on 
the piriformis maybe.

Cool, and then from 
here you can rock and roll

up to a seat, take a 
nice breath at a seat

or if you wanna 
take a quick Savasana

you'll just 
extend the legs out long.

Hats off to you for taking
the time to tend to your body.

I wish you the 
best on the course.

Share this with your friends,

your family, 
other people who play.

And we'll finish by 
bringing the palms together

and bowing to one 
another, we say namaste.

(upbeat music)