WEBVTT 00:00.240 --> 00:04.100 Hi, I'm Tracy, I'm a registered acupuncturist and yoga teacher. 00:04.600 --> 00:09.300 My family is here in Florida on holidays to play golf. 00:09.940 --> 00:17.080 If you're looking for a, you know, a reset because your body is stiff from playing so 00:17.080 --> 00:19.260 many rounds of golf, well this is for you. 00:19.740 --> 00:23.780 I want you to start with your feet hip-width distance apart, shoulders stacked on top 00:23.780 --> 00:26.080 of the waist, knees right on top of the ankle. 00:26.080 --> 00:30.500 Let's go ahead and take our arms all the way up, breathe in, breathe out, take your 00:30.500 --> 00:35.460 hands to the heart, inhale arms up, and then exhale take your hands down. 00:35.960 --> 00:39.320 Okay, we're gonna take the right arm all the way up and stretch the side. 00:39.540 --> 00:44.060 Try to keep your sits bones rooted into the chair, softening into the shoulders. 00:44.580 --> 00:50.000 Go ahead and look up to the elbow, breathe in here, and then look down to the wrist. 00:50.540 --> 00:58.140 Again, breathing in and out, three times a charm, breathing in and out. 00:58.420 --> 01:04.580 Go ahead, lift up, breathe in and release, other side up, and sway, root those sits 01:04.580 --> 01:09.220 bones down into the chair, nudge that elbow up, look up to the elbow. 01:09.680 --> 01:14.240 Of course, if it doesn't, it hurts the neck, don't do it, but look up, relax 01:14.240 --> 01:19.600 the shoulder, look down, look up, breathe in, breathe out. 01:19.600 --> 01:26.740 One more time, in and out, come on back up and release. 01:26.920 --> 01:35.640 We're gonna roll the shoulders out, five, four, keep on breathing, three, two, one. 01:35.780 --> 01:38.780 Go ahead and take the right arm up and then place it behind you. 01:39.100 --> 01:42.520 So what we're doing is we're opening up the shoulder and the hip, and then go 01:42.520 --> 01:45.280 ahead and lift up and back down, other side. 01:45.280 --> 01:50.960 Lift up, open up the chest and the hip, look back, breathing in and back. 01:51.220 --> 02:01.440 Again, in and out with the breath, in and out, breathe in, breathe out, in and out. 02:01.580 --> 02:04.780 Good, arms up and release. 02:05.260 --> 02:07.580 Well done, we're gonna do a gentle forward fold here. 02:07.920 --> 02:13.260 So touch and release, breathe in and slide all the way down, melt. 02:13.260 --> 02:20.200 Hang here, as I hang here, sometimes I like to give myself a little wiggle wobble 02:20.200 --> 02:22.500 or just melt and just breathe. 02:23.400 --> 02:26.480 Good, now before coming out of this pose, we're gonna tighten our belly muscles 02:26.480 --> 02:28.560 and press all the way up. 02:28.940 --> 02:34.700 Excellent, one more time, breathing in, lift up, breathe out, in and I want you 02:34.700 --> 02:39.160 to soften that lower back, relax the head. 02:39.960 --> 02:45.080 Don't forget to breathe here and then tight belly, come on, all the way up. 02:45.840 --> 02:51.480 Excellent, okay, from here I'd like you to take the legs out, give yourself a nice 02:51.480 --> 02:56.600 little stretch here, lengthening out the legs, awesome. 02:57.220 --> 03:01.160 Okay, now bending one leg and slightly bending into one knee, I'd like you to 03:01.160 --> 03:05.680 lift up the chest and bend forward for a gentle hamstring stretch, okay? 03:05.680 --> 03:09.720 We're bending and stretching into the, we're bending at the waist 03:09.720 --> 03:11.700 and we're stretching the back of the leg. 03:11.880 --> 03:14.100 Now we don't want to overdo it because we don't want to put any 03:14.720 --> 03:18.880 weirdness into our sciatica, like our sciatic area, our piriformis. 03:19.180 --> 03:26.300 We're just melting forward for three, two, one, tight belly, press up and let's 03:26.300 --> 03:29.340 extend, nice little wiggle wobble here with the legs 03:29.340 --> 03:33.480 and then go ahead and plant the other foot down, soften the knee, 03:34.000 --> 03:40.140 hinge at the waist, come forward and rounding the upper back here when you 03:40.140 --> 03:48.800 feel that little edge, that little oomph on the back of the leg for three, two, one 03:48.800 --> 03:51.500 and tight belly, come on, all the way up. 03:51.600 --> 03:55.160 We tighten our belly so that we don't, we're supporting our lower back. 03:55.540 --> 03:58.600 Okay, release the leg here, I want you to go ahead and take the arms 03:58.600 --> 04:02.620 all the way up, stretch and take your hands to the heart. 04:02.620 --> 04:06.880 Let's go ahead and take our arms out in front and then cross our arms. 04:07.100 --> 04:12.840 Good, now taking your hands here, lifting the hands are gently pressed on top of 04:12.840 --> 04:18.720 the shoulders, lifting your elbows up and down, pulling the elbows away 04:18.720 --> 04:21.300 from the shoulders here and down. 04:21.640 --> 04:25.340 Good, expand the arms and cross the arms the opposite direction, 04:25.340 --> 04:35.840 pulling the elbows away from the body, lifting up and down, up and down. 04:36.160 --> 04:38.580 I feel like I need to like stretch my neck there. 04:38.780 --> 04:39.180 Okay, good. 04:39.400 --> 04:46.120 Speaking of neck, let's go ahead and turn our head to the right, breathe, back to 04:46.120 --> 04:51.800 center, turn to the left, breathe, come on back to center, 04:51.800 --> 04:56.360 right ear to right shoulder please, take your hand on top of the head. 04:59.260 --> 05:04.300 Go ahead, release the hand, look down to the hip, take the hand to the back of the 05:04.840 --> 05:07.460 head here, melting, breathing. 05:09.880 --> 05:14.220 And then release the hand down, turn your head to center, draw the belly in, 05:14.400 --> 05:15.920 look up, let's do the other side. 05:16.800 --> 05:20.320 Great, taking the hand on top of the head, we're not pulling or retching, 05:20.320 --> 05:22.840 just placing it, breathing. 05:24.660 --> 05:29.640 Good, and then release the hand, look down to the hip, take your hand to the back of the head, 05:30.400 --> 05:35.340 nice little stretch to a different part of the neck, excellent. 05:36.300 --> 05:42.460 And release, looking back to center, breathe in, come on up, excellent. 05:42.900 --> 05:46.700 Okay, from now I'd like you to take your arms all the way up, nice little stretch, 05:46.700 --> 05:51.840 open up the chest, kind of like high 10 to the sky, and release, good. 05:52.340 --> 05:56.960 Let's take the chest open for a chest opener here for cow pose. 05:57.620 --> 06:06.200 And then exhale, cat, excellent, cow and cat, great. 06:06.740 --> 06:11.360 Now coming back into a neutral spine, let's widen the stance a little bit more. 06:12.100 --> 06:17.640 Okay, we're again, we're doing this nice little reset post golf game, so I need to stretch 06:18.200 --> 06:19.680 more into the hip and the shoulder. 06:19.820 --> 06:23.160 So I want you to come into this nice little bend, huddle here, 06:23.720 --> 06:27.860 and go ahead and take the left arm all the way up for a nice stretch up to the sky, 06:28.960 --> 06:30.640 and then release, good. 06:30.860 --> 06:34.100 Other side, stretch up to the sky, and release. 06:34.300 --> 06:38.620 When we do this, I want you to focus on opening up the shoulders and opening up the hip. 06:38.620 --> 06:49.540 So chest and shoulder up, and release, good, up, and release, up, and release. 06:49.800 --> 06:50.460 Keep on breathing. 06:50.860 --> 07:00.180 So breathe in and out, connecting breath with movement in and out, in and out. 07:00.300 --> 07:04.480 We're going to do one more on each side, breathe in and out. 07:04.480 --> 07:09.320 Last one in and out, well done. 07:09.840 --> 07:14.120 Draw the belly in, take your hands on top of the thighs, press on up. 07:14.500 --> 07:16.120 Now do you remember our cow and cats? 07:16.360 --> 07:23.500 We're going to do this little cow pose action, and then cat pose as we rotate and move. 07:25.140 --> 07:32.380 If you've watched any of my little pre golf videos, some of these videos have this 07:32.980 --> 07:33.920 movement in it. 07:34.060 --> 07:36.960 I love this because it's so good for your hips. 07:37.580 --> 07:42.960 For anybody who wants to shrink their waist too, this kind of helps a bit, 07:43.220 --> 07:44.920 especially if you've been eating ice cream. 07:45.700 --> 07:46.780 And we're going to go the other way. 07:48.360 --> 07:51.820 And whenever we do this, please, connecting breath with movement. 07:53.460 --> 07:58.520 So think of a little mini cow pose here, and little cats, good. 08:01.060 --> 08:07.560 Inhaling, exhaling, breathing in and out. 08:08.540 --> 08:09.720 Okay, excellent. 08:10.200 --> 08:15.920 I like to toe heel my feet back in to a more neutral position, knees on top of the ankle. 08:16.500 --> 08:21.340 And before we close our practice, because I'm an acupuncturist, I like to do a little bit of 08:21.340 --> 08:25.160 tapping or pressing onto some acupressure points that are going to be really beneficial 08:25.160 --> 08:31.280 for your post-game practice so that if you are feeling stiff, this is going to feel great, 08:31.380 --> 08:33.540 whether you're doing it right after or the next day. 08:33.840 --> 08:36.080 I want you to go ahead and press into gallbladder 21. 08:36.480 --> 08:38.020 That's the point at the top of the shoulder. 08:38.240 --> 08:39.240 I'm going to go ahead and tap here. 08:40.720 --> 08:44.860 Five, four, three, two, one. 08:44.960 --> 08:48.220 And I'm going to go ahead and tap the whole part of my arm because it feels so good. 08:48.460 --> 08:52.920 And on the inside, I'm going to come across the chest and tap on the other side. 08:52.920 --> 08:58.600 Five, four, three, two, and one. 08:58.780 --> 08:58.840 Good. 08:59.080 --> 09:04.120 Tap on the outside of the arm and tap on the inside of the arm, come across. 09:04.560 --> 09:09.320 I'm going to go ahead and press into just below my collarbones, helping myself 09:10.100 --> 09:11.800 into my lung capacity here. 09:11.980 --> 09:14.000 This is lung one, lung two area. 09:14.300 --> 09:15.060 It's really great. 09:16.620 --> 09:18.480 Opening up the lung channel. 09:20.300 --> 09:20.860 Excellent. 09:20.980 --> 09:24.680 I want you to release and shake out the arms, shake out those wrists. 09:25.120 --> 09:25.540 Okay, excellent. 09:25.760 --> 09:36.860 Next point here is going to be right underneath your kneecaps, just on the outside of your shin bone 09:36.860 --> 09:37.860 on both sides. 09:38.260 --> 09:40.460 I'm going to go ahead and tap right here. 09:41.200 --> 09:46.320 I'm going to stimulate what I'm doing here is I'm stimulating my digestion, stomach 36. 09:46.880 --> 09:53.940 And I'm also in the area of gallbladder 34, which is the command point of all of our muscles and 09:53.940 --> 09:54.500 sinews. 09:54.800 --> 09:56.840 So I like to consider this a point. 09:57.000 --> 09:58.500 It's almost like an ibuprofen point. 09:58.680 --> 10:03.340 Kind of just relaxes the body, but also the same time because where we're tapping 10:03.340 --> 10:05.720 is this whole area is also our digestion. 10:06.340 --> 10:12.840 So go ahead and tap here right below the kneecap, just onto the outside of your 10:12.840 --> 10:14.080 shin bone, your tibia. 10:14.080 --> 10:20.400 Go ahead, tap five, four, three, two, one. 10:20.560 --> 10:20.820 Perfect. 10:21.080 --> 10:26.220 Now, just for the icing on the cake, I'm just going to rub up and down, up and down my leg. 10:28.600 --> 10:31.860 Don't forget to breathe and done. 10:32.320 --> 10:33.120 Well done, everyone. 10:33.500 --> 10:35.580 I hope this was a wonderful reset for you. 10:35.860 --> 10:40.760 You feel a little bit more loose and limber after your golf game. 10:40.760 --> 10:44.300 Please join me in some any of my other videos. 10:44.540 --> 10:45.440 I'd love to hear from you. 10:45.640 --> 10:51.820 Please comment, give me a thumbs up, maybe a subscribe and enjoy your day. 10:52.400 --> 10:53.880 Peace and namaste. 10:54.320 --> 10:56.940 And I hope your next golf game has a really low score.