A Golfer’s Guide to 7 Yoga Poses for Core Strength
Guest Author: Cindy Prosser
Staying fit and supple is a vital way of making the most of your time on the course and more and more golfers (at least the professional ones) are recognising the benefits of yoga and incorporating it into their daily regime. So, whether you’re looking to make single figures or just want to keep striding the fairways long into your dotage, this short guide by guest author Cindy Prosser seeks to demystify and step you through the process that will help.
Golfers will often find that fitness experts recommend basic strength training and cardio routines as a route to improvement beyond the driving range. While these are both great for your overall fitness and improving your golf game, yoga can play a key role as well.
Targeting all areas of your body, yoga conditions your core, improves balance and increases back strength. It also helps to maintain a proper (and healthy) angle in your spine throughout your swing.
Below you’ll find seven yoga poses recommended for golfers, and whether you play a few times a year with your friends or are hitting the golf course every week, each of these poses is a great way to strengthen your core muscles and (with any luck!) improve your game. Keep them in mind next time you hit the course.
#1: Plank Pose
Let’s start with the most basic – although it might be something you want to come back to after mastering the others, since it really challenges your core! Lie on your stomach with elbows pointed up, palms resting near your shoulders. Curl in your toes and gently lift your body up while keeping your hands right below your shoulders. When in full plank pose, your body should be in a straight line angling up from your toes to your shoulders. Try to hold for 30 seconds, rest, and repeat three times.
#2: Boat Pose
Sit on the ground with your knees bent out in front of you. Your heels should be touching your lower bottom (when seated). Put your hands around your legs and rock yourself so you’re balancing on your sit bones, with your feet a few inches off the floor. Gradually get to a balancing position where you can balance your whole body from your sit bones. Draw your naval inward and focus on breathing!
#3: Enhanced Boat Pose
After you’ve mastered the boat pose, take it up a level by extending your legs, and flexing your feet toward your face. Hold your arms out straight, so your palms rest near your knees, and hold for 10 to 20 seconds. This one is challenging but will help stabilize your core, and give you more power and control in your swing!
#4: Superman
Lie on your stomach with your hands by your side, resting near your thighs. While keeping your stomach on the ground, gradually lift your legs and chest off the ground by about 6 to 12 inches. Focus on stabilizing your body by using your lower back strength. Hold for 15 seconds, rest, and repeat 4 times.
#5: Bicycle Pose
Start by lying on your back with your knees bent and feet flat on the ground. Tuck your hands behind your head, and then reach up to touch your right elbow on your left knee. At the same time, extend your right leg straight. Go back to resting position, and then repeat with your other leg. Repeat 20 times.
#6: Half Forward Fold
Start in a standing position with your feet together, arms out to the side. Exhale and bow to your front, so your back is flat and at a 90-degree angle to your legs. While keeping your legs straight, reach your arms to your side, and hold for 6 breaths. Inhale back up to standing, and repeat 5 times.
#7: Side Plank
From a plank pose, shift your weight onto one hand and roll your body so it’s open on one side. Stack your ankles, knees, and hips on top of each other so they’re in one straight line. Reach your top arm up so it creates a line between your planted wrist and your top fingers. Hold for 20 seconds.
The Author
Cindy Prosser has been a keen golfer and yoga practitioner for over 15 years, and has recently begun advocating the benefits of using yoga to improve your golf game. Cindy endorses the apparel available from Bare Necessities when performing Yoga.