Yoga Postures for on the Golf Course

 

By: Sherry Lewis

 

August 2009

 

 

Yoga Postures for on the Golf Course

 

Coordinate breathing with the swing tempo.

 

J.L. J.L.

Instructions: Begin as if addressing a golf ball with a golf club in hand with a proper golf grip. Do not actually hit the golf ball. Inhale during the backswing, and exhale through the follow through. Continue to coordinate movement with breath, inhaling on the backswing and exhaling on the follow through for about ten or fifteen swings.  Reverse the exercise and repeat swinging left-handed, inhaling on the backswing and exhaling on the follow through to balance both sides of the body.

 

Adho Mukha Svanasana, or Downward Facing Dog with a Golf Club

 

Yoga Yoga

Instructions: Place both hands on a golf club, with one positioned above the other one on the grip. With the feet hips distance apart, step the feet back away from the golf club, keeping the golf club positioned straight up, until the weight of the torso is level with the arms. The arms and torso should be close to parallel to the floor. Keep the ears lined up with the arms, and the shoulders relaxed back away from the ears. Do not collapse in the low, middle, or upper back. Stay for five to eight deep breaths. Switch the position of the hands and repeat on the other side.

 

Half-Cow Posture using a Golf Club

 

Yoga Yoga

Instructions: Keep the feet parallel and hips distance apart. Holding the golf club in the left hand, with the thumb pointing up, inhale and bring the left arm around the back until the back of the left hand is touching the back. Exhale and bring the right arm up and over the right shoulder, taking hold of the golf club. Adjust the golf club to where is needed for your body. Keep the chest lifted and the head and gaze looking forward. Breathe deeply for five to eight breaths. Switch sides, beginning with the golf club in the right hand.

 

Tadasana, or Mountain Posture with a Twist

 

Yoga Yoga

Instructions: Stand with the feet hips distance apart. Find a stable focal point in front of the body to help keep balanced. Inhale; lift the heels off the ground and come up onto the balls of the feet or to where it is comfortable while still maintaining balance. At the same time lift the arms up and out to the side until they are perpendicular to the torso. Exhale, staying on the toes, twist to the right, until the right arm is pointing behind the body and the left arm is pointing in front of the body. Allow the gaze to focus over the right fingertips behind the body. Inhale and bring the torso, arms and gaze back to center. Exhale; rotate the arms and torso to the left side, with the gaze looking over the left fingertips. Inhale and rotate the body back to center. Exhale; lower the arms and heels to the ground at the same time. Repeat four to eight times. This twist may also be practiced without coming up onto the heels if it is too difficult to balance or if there is pain in the feet.

 

Uttanasana, or Standing Forward Bend

 

Yoga Yoga Yoga

Instructions: Stand with feet hips width apart, with the feet parallel. Inhale and raise the arms overhead, exhale and bend the knees slightly, bend at the hips and fold forward until the hands come to the legs or the floor. The stretch should be mostly in the lower back. If strain is felt in the legs, bend the knees more until the stretch moves into the low back. Stay for five to eight breaths. To come out, inhale and lead with the arms to bring the body up to the starting position, with a lengthened spine. Exhale and lower the arms.

 

Supported Dancer's Posture using a Golf Club

 

Yoga Yoga Yoga

Instructions: With the feet hips distance apart, take the golf club in the left hand for balance. Find a stable focal point and shift the weight of the body onto the left foot. Bend the right knee and take the top of the right foot in the right hand. Keep the spine lengthened, breathe deeply and find balance. Only if stability is felt here, on an exhale slowly tilt the body forward, keeping the spine extended, creating a stretch in the front of the right leg and hip. Stay for four to six breaths and switch sides.

 

Prasarita Padottanasana, or Wide Legged Forward Bend

 

Yoga Yoga Yoga Yoga Yoga

Instructions: With the feet parallel, separate the legs from left to right, until the ankles are underneath the wrists when the arms are stretched out to the side, perpendicular to the floor. Inhale and bring the hands to the hips. Exhale, rotate the torso forward, starting with the hips. Allow the hands to come to the floor. Keep the chin tucked in to keep the back of the neck long. Stay for five to eight breaths. To come up, inhale and lengthen the spine, looking forward slightly, exhale and bring the hands to the hips. Inhale and come all the way up to standing. Exhale and bring the feet together.

 

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Go to Yoga Postures on the Ground or a Mat.

 

 

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