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Stratusphere Golf is a yoga sequence Trish Stratus designed specifically for golfers. While taking lessons, Trish began developing golf specific stretches after her pro asked for some stretching tips to share with his students. With his feedback, Stratus went on to develop a full 60-minute routine of poses based on the movements made during a game of golf. The sequence focuses on increasing flexibility and range of motion and includes breath work, which helps to quiet the mind and cultivates focus.

1. Balanced T-Pose

Stand with your feet shoulders width apart (mountain pose).
Place the club in your right hand.
Wrap your right foot around the outside of the club and hook the toes around the bottom of the club.

To help steady your balance, place your left hand on your hip and firm your left leg.
Extend and straighten your leg behind you, stay here for 30 secs-1 min.
Switch sides

Advanced: Once your balance has improved.
Raise your left arm straight up in the air and begin to tilt your upper body forward, initiating this movement from your hips.
As you move forward, bringing your arm parallel to the ground, your right leg should stay straight and continue to extend behind you.
Your arms, torso and raised leg should be parallel to the floor.
Stay here for 30 secs-1 min.

Benefits: Improves control and balance. In addition, it firms hips, buttocks and upper thighs as well as strengthens the shoulders and muscles of the back. This pose increases circulation and is one of the best poses for bad posture as it improves the flexibility and strength of the shoulders, upper arms, spine and hip joints.

2. Triangle Pose

Stand with your feet shoulders width apart (mountain pose).
Hold the club head with left hand horizontally across thighs.

Make a 90 degree bend with your knee, place the club down by feet.

Let your left arm extend down along your leg.
Extend your right arm straight up towards the ceiling with palm facing forward, twisting your torso open.
Gaze towards your thumb.
Stay here for 30 secs-1 min.
Switch sides.

Benefits: Helps to gain balance and coordination and also increases stamina. It strengthens the lower back and upper legs, stretches the hamstrings and hips and helps to relieve tension held in the spine. This pose is one of the more thorough poses as it utilizes both balance and strength as well as flexibility, along with focus on the breath in order to maintain the posture.

3. Forward Bend

Stand with your feet shoulders width apart (mountain pose)
Place your club horizontally across your thighs

Bend forward, causing a 90 degree angle at the hips and shoulders
Keep your spine straight and let your arms hang down so the club is parallel with the ground

Using the weight of the club, move towards placing the club on the ground – you don't have to go all the way to the ground.
The looser your hamstrings are, the closer to the ground you will be
Keep your back straight, you may want to slightly bend your knees.
Look forward, but be careful not to compress the back of your neck.
Stay here for 30 secs-1 min.

Benefits: Improves posture by aligning and strengthening the muscles along the spine, especially in the lower back. The actions of maintaining the shape of holding the club as you approach the ground – will simultaneously stretch your upper back and shoulders as well as your hamstrings. This pose also stretches the front of the torso.

4. Twisting at the Tee