Golf is a rotational sport. This concept of rotation refers to the fact that the body, specifically the spine, is required to rotate, coil and uncoil during the dynamic phase of the swing.

The body is an incredible tool. Your body will do it’s best to accommodate what the mind asks of it. For example, when your mind asks your body to hit the golf ball your body will accommodate the request, regardless of your physical abilities. If your body is not capable of efficient rotation during the swing we will often experience swing flaws such as chicken wing arms, sway, lifting up, etc… The physical manifestation of swing flaws are often pain and injury.

This week our yoga postures focus on developing more rotation, specifically in the spine as well and targeting the hamstrings, lumbar spine and adductor muscles – all components of developing a healthy back!

Tips for maximizing the benefits of your yoga poses:

* Pull the navel inward towards the spine and elongate the spine by lifting the ribcage off the waist.
* Inhale deeply and twist on the exhalation.
* Initiate the twist from the lowest part of your spine and NOT your cervical spine.

Here we go!

Head to Shin pose:

Extend the right leg and place the left foot on the inside of the knee or if you are more flexible place the left foot on the inner thigh. Revolve your torso over the right thigh. Flex the right foot towards you and flex the right quad. Lengthen the spine and maintain an upright posture.

Fold over the right leg and hold for five to seven breaths. Switch sides.

 

Revolving twist with yoga block:

Place the block on the outside of the right knee. Bring the right hand behind the back and lengthen the spine. Place the left hand on the block and twist on the exhalation. Repeat five to seven times and switch sides. (See our Product section for yoga props.)

 

Seated twist:

Cross the right foot over the left knee. Bring the left arm behind the back and lengthen the spine. Bring the right elbow on the outside of the left knee and twist from the trunk towards the left. Hold for five to seven breaths and switch sides.


 

Katherine Roberts is founder and president of Katherine Roberts Yoga for Golfers, a 10-year-old publishing and fitness consulting company based in Scottsdale, Arizona. As a fitness expert and a regular contributor for The Golf Channel, she has appeared on The Big Break, Makeover Challenge, Your Game Night, the PGA Merchandising Show Recap and How Low Can you Go? Katherine is the producer of nine DVDs and author of the ground-breaking book Yoga for Golfers (McGraw-Hill). Roberts’ unique approach to golf conditioning is a hybrid of western biomechanical research and eastern mind/body conditioning for performance. Yoga for Golfers is dedicated to helping people achieve balanced performance both on and off the course. www.yogaforgolfers.com