Yoga is beneficial for anyone who plays a sport.
Yoga can be especially helpful for golfers.
Yoga will help improve flexibility, strength, balance, and breathing in a golfer. It also helps prevent back problems caused by twisting the spine and helps to improve range of motion so a proper swing can be fully executed. Golfers may be prone to one-sided or uneven muscle development. Yoga postures will help strengthen these weak areas and help ease muscular tension. Golf can also lead to tight hips, quads and hamstrings so golfers benefit from yoga poses that open up the hips and stretch the hamstrings. In addition, golfers will also benefit from upper body strengtheners like plank pose.
Benefits of yoga for golfers include:
- Improved flexibility and strength, which will give the golfer greater distance and accuracy off the tee
- Enhanced breathing awareness, which will teach the golfer rhythm and tempo in the golf swing
- Quieter mind, which will give the golfer increased concentration and visualization capabilities
- Improved overall fitness, which will reduced risk of injury and recovery time for the golfer
- Increased sense of balance, which will give the golfer more effective club control/weight distribution
The prospect of becoming more flexible is what usually draws golfers to yoga. Yoga is an exercise that uses poses and stretches that can improve flexibility, strength and balance.
The 5 essential yoga poses for golfers are:
Plank Pose – works to strengthen core muscles. It will make your back stronger, helping to stabilize your midsection and give you more power when swinging the club. To perform this pose start in a kneeling position with your arms straight and your hands positioned directly under your shoulders. Straighten your legs, lifting your knees off the ground. Support yourself with your arms and feet. Engage/tighten your stomach muscles. Hold for 5 breath/30 seconds. Repeat 3 times.
Forward Fold Pose – works to stretch out the hamstrings and loosens the hips. Start by standing with your feet together or slightly apart. Exhale and slowly bend forward from your hips keeping your back straight and looking forward. Try to not bend your knees and relax through your neck. Either place your fingertips on the floor or place your hands on your shins. Hold this pose for 30-seconds/5 breath. Breathe deeply and with each exhale stretch the spine, drawing the crown of the head forward and then down, looking back between your legs. Inhale and slowly roll up to a standing position. If you find the pose to be to challenging with straight legs or if you suffer from back issues bend your knees. You can also grab opposite elbows with each hand. Breathe. Repeat three times.
Bound Angle Pose – helps open and increase flexibility in the hips. This will help a golfer swing properly and this will give you the best power and speed for your swing. To increase hip flexibility with this yoga pose start in a seated position. Place the soles of your feet together, allowing your knees to gently splay out to the sides. Clasp your hands around your feet or you may hang on to your shins. Sit up tall, allowing your spine to lengthen and your chest to expand. Gently releasing your knees slowly towards the ground. Hold for 5 breath/30 seconds. Repeat 3 times. If you would like to take this further and deepen the stretch slowly begin to fold forward and hold for 5 breath.
Locust Pose – helps build strength in the back to prevent injuries. Begin by lying on your belly. Stretch out your arms in front. Then slow lift your arms and legs up at the same time as you inhale. Hold for 5 breath/30 seconds. Repeat 3 times.
Seated Twist Pose – increases flexibility in the spine, strengthens the core. Start this pose by sitting on the floor with your legs stretched out in front of you. Gently press the backs of your knees down and into the floor and point your toes up. Lengthen through your spine and sit upright. Inhale and bend your left knee and overlap the left foot up over the right knee, so the side of your left foot is against outside of the right thigh. As you exhale slowly begin your twist. gently turn your chest, arms and then your head 90 degrees to the left. Wrap your right hand around your left knee, position your left arm behind you pressing down on your palm or fingertips. On each exhalation, twist deeper looking further behind you. Each inhale lengthen through your spine. Hold this pose for 5 breaths. Inhale and slowly release back to forward position. Release the left leg to the floor. Alternate sides and repeat.
The perfect time to practice these poses:
When the TV is on, and you’re watching golf yet again. You’re thinking how you need to improve, so you can now do something about it by actively working on your flexibility while still following the action. Perfect! After just one week of doing these yoga poses you will begin to feel the increased flexibility and also strength in the core muscles. Not to mention it just feels good! This increased core strength and flexibility will translate into a noticeable increase in control and speed in your golf swing. Don’t forget to breathe slowly and deliberately through your nose while doing these postures.
Keep it up!
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