For many years golfers were considered to be a group of out of shape, beer bellied, cigar smoking people. Golf was not considered to be a sport that required any level of fitness or athleticism. Today if we watch any PGA and LPGA Tour event we can see by the fitness level of golfers that is no longer the case. Tour players have a team of trainers, nutritionists, sports psychologists whose goal is to the have the golfer, the athlete, compete and train at a very high level. Even if you don’t aspire to play on tour your exercise program should help you move your body in a way that promotes movement patters that reflect the unique motion of the golf.
“If you have a body you are an athlete”. – Bill Bowerman, Nike co-founder
It is essential that our training modalities reflect our goals and if you want to play better, play longer and play stronger golf it is important that you train specifically for the sport of golf. The golf swing happens in what we call triplane motion, meaning the body is required to move in all three planes of motion at one time.
Planes of motion:
- Sagital plane – flexion and extension
- Frontal plane – lateral or side bending
- Transverse plane – rotation
The next series of YFG poses help train the body in triplane movements.
A word on breathing.
The practice of yoga begins with keen focus on the breath. In yoga poses time is measured by breaths, not minutes. Be sure you are taking long, slow deep breaths, feeling the expansion of your diaphram.
Golf specific benefits of breathing:
- Reduces muscular tension for a more fluid, repeatable, consistent golf swing.
- Calms the nervous system through long, deep breathing in and out through the nose.
- Helps you manage energy throughout the round.
- Teaches you how to “reset” your mind and enhance focus over the ball.
Let’s get started!
Wide-Legged Forward Fold
Wide-Legged Forward Fold
Moves your body into flexion, stretches the ankles, hamstrings and increases mobility in the low back.
Feet internally rotated. Slight bend in the knees. Hands placed directly under the shoulders. Arch the low back, squeeze the shoulder blades together and pull the chest forward. Flex the quads and feel the stretch in the hamstrings and low back. Hold for five deep breaths.
Side body / Lat Stretch (not pictured)
Stretches the lats which are the big “turning” muscles of your torso.
Place the hands on the right leg and focus on the stretch on the entire left side.
Hold for five breaths and switch sides.
Wide-Legged Forward Fold with Twist
Wide-Legged Forward Fold With Twist
Moves your body into rotation, increasing your range of motion for more turn in your backswing and full rotation in your complete finish position.
Place your hand on the ground under your face, realign the trunk (arch low back, squeeze shoulder blades together and pull the chest forward). Twist from the deepest part of the torso to the right. Repeat this dynamically five times and switch sides.
Triangle Pose
Triangle Pose
Moves your body into lateral bending, increases foot function, stretches the adductors and strengthens the lower body for more endurance throughout your round. Stretches and strengthens the lumbar spine and core.
Turn your left foot out and right foot in to a 45 degree angle. Put a micro bend in your knees and flex your quads. Hinge at your hips and place your left hand on your left shin. Roll your chest towards the sky. Focus on the stretch in the legs and back. Focus on pulling power up from the ground. Hold for five breaths and switch sides.
Chair Pose
Chair Pose
Moves your body into flexion, increases lower body strength by unilaterally working the legs and glutes.
Feet are hip width apart as your pull your navel towards your spine preparing for movement. Sit your glutes back as if sitting into a chair. Keep your eyes on the horizon. When you are in the chair pose focus on the feet and pull your feet apart without moving the feet. You will feel much more activation of the outside of the legs and glutes. Hold for three more deep breaths and repeat five times.
Warrior III Pose – Par
Warrior III Pose – Birdie
Warrior III Pose
Moves your body into flexion and extension, facilitates better balance, increases strength as we move your lower body bi-laterally. Increases awareness of weight distribution and builds lower body strength.
Place a bend in your left leg and begin to lower your body towards the ground. Focus on two main things here – sit back (load the left glute) as you bring your body down and keep your body in one plane. Do not hinge at the waist. Lift and lower your body five times and switch sides.
Hip Drive – Preparation
Hip Drive – Extension
Hip Drive – Extension Side
Hip drives to extended side angle
Moves your body into extension, lateral bending and rotation of the torso. Stretches the hips and torso for more effective internal and external rotation of the hips. Stretches the entire trunk and shoulder for more extension and a bigger arc in your swing.
Right heel is in line with your left knee. Turn your torso forward and keep your torso in an upright stable position. Keep the right knee tracking straight as you drive your hips to the right. Repeat ten times focusing on the stretch in the groin.
Turn your right foot out. Your right foot is in line with your left knee and left hand. Note: Feel free to place a yoga block under your left hand. Drive your hips forward on your exhalation. Repeat five times and then extend your right arm over your head. Roll your torso towards the sky. Hold that position for five more breaths and switch sides.
For more information on Yoga for Golfers or to find a certified YFG instructor in your area visit www.YogaForGolfers.com
