WEBVTT 00:00.000 --> 00:04.900 Hi everyone, I'm Tracy. I'm an acupuncturist and a yoga teacher and today's session is 00:04.900 --> 00:12.700 a very short pre-game golf game warm-up that's excellent for your lower back, your hips and 00:12.700 --> 00:17.460 of course your shoulders. You're going to start with your practice, always feet hip 00:17.460 --> 00:22.100 with distance apart. We're going to go ahead and start to roll the shoulders out, just 00:22.100 --> 00:34.980 gentle shoulder rolls. We're going to do 10 of them. So 10, 9, 8, 7, 6, 5. Are you breathing? 00:36.660 --> 00:43.200 4, 3, 2, 1. I want you to take your arms all the way up, stretch nice and tall, 00:43.400 --> 00:47.980 draw the belly in, lift your fingers all the way up to the sky, breathe in here and then 00:47.980 --> 00:53.580 exhale, take your fingers to the shoulders. From here, I want you to take the elbow up and down, 00:53.980 --> 01:01.340 the other elbow up and down. We're going to go five at those. 5, 4, 3, don't forget to breathe, 01:01.660 --> 01:13.300 2, 1. We're going to rotate outward now. 5, 4, 3, 2, 1. Perfect. We're going to reach the 01:13.300 --> 01:17.800 arms all the way back up, inhale, draw the belly in, reach the fingers up to the sky, 01:18.800 --> 01:25.120 inhale and then exhale, release the hands down to the thighs for a nice seated cat and cat. We're 01:25.120 --> 01:30.260 going to roll the shoulders back, lift up your chest, stick your tailbone out to the back, 01:30.700 --> 01:36.080 lift up your heart and then exhale, rounding the back, fingertips are going to come to the 01:36.080 --> 01:41.260 front of your knees, draw the chin into your chest. Belly button's going to go to the spine. 01:41.920 --> 01:53.240 Good. Inhaling, this is cow pose, exhaling, breathe, cat pose, putting some nice flexion into the spine, 01:53.840 --> 02:00.860 inhaling and exhaling. We're going to do three more of those. Inhaling, maybe exaggerating a 02:00.860 --> 02:06.820 little bit more, opening up the heart, exhaling, rounding the back, chin to chest. 02:08.600 --> 02:16.940 Let's go again, breathing in and exhale, breathing out. Okay, one more, please, breathing in 02:18.360 --> 02:26.360 and exhale, rounding the back. Beautiful. Okay, from here, a nice little twist of the thoracic 02:26.360 --> 02:30.340 spine, the twisting that you'll be doing in your golf game, we're going to make sure 02:30.340 --> 02:34.540 our feet are planted onto the ground. I'd like you to take and I'm going to mirror you 02:34.540 --> 02:40.100 the left hand to the outside of the right thigh. The other hand's going to come and plant nice and 02:40.100 --> 02:45.340 firmly into the chair behind you, very close to your sits bones, your tailbone. Breathe in, 02:45.460 --> 02:50.040 lift and lengthen, draw the belly in, open up your heart a bit and then exhale, twist. 02:51.380 --> 02:56.660 You'll notice I'm shooting my chin over my sternum. I'm not turning my head just as yet, 02:56.820 --> 03:02.920 but I'm breathing in, lift and lengthening and exhale, twisting, keeping the chin right over my 03:02.920 --> 03:07.960 sternum, that flat part of the chest bone here. One more time, breathing in, lift, lengthen, 03:08.640 --> 03:14.880 exhale, twist, relax the shoulders. Now I'm going to encourage you to look behind you, inhale 03:15.620 --> 03:21.620 and then exhale, look over the opposite shoulder, drop the shoulders and breathe here in 03:22.340 --> 03:28.880 and out with the breath. One more time, breathing in and exhale, unwind. We're going 03:28.880 --> 03:34.100 to do the other side. So right hand comes to the outside of that left thigh. I'm mirroring you. 03:34.580 --> 03:40.480 The other hand's planted firmly into the chair. Inhale, lift and lengthen, exhale, twist, keeping 03:40.480 --> 03:47.880 the chin right over your chest. Inhale, lift, lengthen, exhale, twist. One more, breathe in, 03:48.040 --> 03:55.240 lift and lengthen and exhale, twist. Good, go ahead, look behind you, breathing here 03:55.240 --> 03:58.900 and then exhaling, looking over the opposite shoulder, 03:59.860 --> 04:12.200 softening your shoulders, breathing in and out. One more breath in and exhale, unwind. Good, 04:12.620 --> 04:18.320 give your shoulders a little roll here, back and forth and go ahead and give a little shake. 04:18.780 --> 04:23.600 Good, shake out the arms too. Awesome. From here, I'd like you to widen your 04:23.600 --> 04:30.020 stance of your legs and your feet. Just the same motion that we were doing for the cow and cat, 04:30.240 --> 04:34.160 we're going to do it with a wider stance here because we're going to start to open up the hips, 04:34.320 --> 04:41.640 taking your hands on top of the thighs, open up for a wide-legged cow and then exhale, cat. 04:43.200 --> 04:52.860 Good. Okay, again, breathing in, cow and exhale, cat pose. Excellent. Now, from this position, 04:52.860 --> 05:00.880 I'd like you to start to rotate from one side to the other and I want you to continue that kind of 05:00.880 --> 05:07.780 cow and cat posture where we are, see I'm coming into a cat pose on the back end and the front, 05:07.880 --> 05:16.540 I'm going into a cow. Good, cat with rotation, cow, sticking the chest out a little bit, 05:16.540 --> 05:23.200 rounding the back here, cat and cow. Let's go the other way and see how this feels 05:23.200 --> 05:29.720 as we're opening up a little bit into the hips, giving our waistline a nice little 05:30.500 --> 05:37.640 cinching-y-ness. I think that's a word or not a word and we're going to rotate to just 05:37.640 --> 05:44.620 having some movement. I'm going to exaggerate here this one, breathe in and breathe out. Great. 05:45.260 --> 05:51.880 From here, let's go toe-heel our feet back so that they are right underneath our hip 05:51.880 --> 05:57.240 width distance apart, knees right on top of the ankles. I'd like you to come into a gentle 05:57.240 --> 06:02.700 forward fold. So come over and give me a little huddle, like we're going to huddle together here. 06:03.420 --> 06:08.780 Good. So you're bending down and then let's go ahead and soften our fingers and melt all 06:08.780 --> 06:13.940 the way down. Of course, if you don't want to place your head below the heart, that's okay. 06:13.940 --> 06:19.500 We're going to keep it just here. If you want to, then you're going to place the head all the way down 06:19.500 --> 06:26.720 and look behind you, breathing in and exhaling. And as you do this with this forward fold, I want 06:26.720 --> 06:34.000 you to focus on softening into the lower lumbar, the back space. Softening as you breathe here 06:34.000 --> 06:41.100 in a nice forward fold, inhaling and exhaling. Now to really try to relax the shoulders, 06:41.100 --> 06:48.280 really soften here. One more breath in and out. Okay, now to come out of this posture, 06:48.480 --> 06:53.200 we're going to tighten our belly muscles to support our lower back. Tighten your belly muscles and 06:53.200 --> 07:01.140 crawl back up. Tighten belly, breathe in and breathe out. Okay, let's put it into a sun 07:01.140 --> 07:05.680 salutation here. Arms are going to come up, touch, breathe out. You're going to take your 07:05.680 --> 07:09.900 hands behind you. Give a little rub to your lower back. That's going to do a lot of work 07:09.900 --> 07:16.160 today. Breathe in, chest up, and then exhale, slide all the way down. Breathe out to that 07:16.160 --> 07:23.780 forward fold. Inhale, press yourself up, tight belly, and relax the shoulders. One more time, 07:23.960 --> 07:29.480 breathing in, arms up, touch, breathe out. Hands are going to come right behind you, 07:29.680 --> 07:34.920 rubbing into that lower back, giving a little love. Inhale with your chest up and then 07:34.920 --> 07:40.340 exhale, slide all the way down. Breathe out, softening into the lower back, and with a nice 07:40.340 --> 07:48.660 tight belly, press yourself up, breathing in, and then exhale, release. Well done. Now as an 07:48.660 --> 07:54.580 acupuncturist, I love to incorporate a little bit of acupressure points in your stretch routine. 07:55.020 --> 08:01.300 So I want you to press on the outside of your tibia here, that shin bone. We're going to take 08:01.300 --> 08:07.200 our gentle fist, and I want you to rub up and down, up and down, okay? Up and down into that space. 08:07.340 --> 08:16.400 That's going to be tapping into your gallbladder 34 point. That is the command point of your muscles 08:16.400 --> 08:23.980 and your sinew. So we're going to press into that space up and down this channel here on tap. 08:24.600 --> 08:30.580 Perfect. Now before we complete this practice, I want you to go ahead and tap on the top of 08:30.580 --> 08:37.820 your shoulder here at the top, gallbladder 21, and release. We're going to tap on the other shoulder 08:40.080 --> 08:47.060 and release. Well done, everyone. I hope this pre-game workout works out for you. Please comment, 08:47.560 --> 08:53.040 subscribe, and just let me know what you thought of this whole practice. Thank you so much. Namaste.