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Zoyoga for golfers


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  • 1. ZOYOGA FOR GOLFERS SOME INFORMATION FROM KATHERINE ROBERTS “YOGA FOR GOLFERS” WWW.ZOYOGA.COM 612-208-9032 Between changing into your golf shoes and hitting the range, practice the follow- ing six poses to help you prepare for the game. Deep Breathing. Stand with your feet together and prac- tice some deep breathing. Start by inhaling, bringing the arms over the head, Feel the rib cage expanding as you lengthen in the waist. Exhale, lower the arms down. Re- peat five to ten times. This will increase blood flow to the muscles, preparing the body for yoga and golf. Standing Forward Fold. Allow the body to fold forward, releasing any tension in the low back. Let the head hang, releasing tension in the neck. Hold for five to ten breaths. Come back to standing upright slowly. Standing Rhomboid Stretch. Standing, place feet slightly wider than hip-width apart. Bend the knees and draw the navel towards the spine, supporting the back. Lace the hands together in front of the body and drop the arms slightly lower than shoulder height. Press the hands and arms away from the upper body. Feel the stretch in the upper back. Increase the intensity by tucking the chin toward the chest. Hold for ten breaths.
  • 2. Page 2 ZOYOGA FOR GOLFERS SOME INFORMATION FROM KATHERINE ROBERTS “YOGA FOR GOLFERS” Standing Chest Opener. Stand with feet hip-width apart. Slightly bend the knees and draw the navel toward the spine, supporting the low back. Clasp the hands behind the back, bringing the fleshy parts of the palms together. Roll the shoulders open and hold for five breaths. Fold forward, allowing the hands to come over the head. Hold for five breaths. Standing Quad Stretch. Balancing on the right leg, place the left foot in the left hand. Keeping the knees in alignment with each other, draw the navel inward and press forward. Press the foot toward the hand, creating more resistance in the quadriceps and hip flexors. Hold for five breaths and switch sides. Standing twist with club behind shoulders. Standing with the feet wider than hip-width apart (like a golf stance), tilt at the hips, placing a golf club directly behind the shoulder blades. Draw the navel in, telescope the rib cage up, and in- hale deeply, Exhale, twisting the left shoulder toward the right side and look down. Hold on the right side for five to ten breaths. Visualize the desired rotation in your backswing. Slowly releasing out of the pose, move to the other side ,and hold for five to ten breaths. Visualize the perfect finishing po- sition.
  • 3. Page 3 Keep the muscles loose by stretching periodically throughout the round. Standing Cat/Cow. Bring your hands to your hips and inhale as you press your chest and stomach forward and bring your base overhead causing your back to arch. Exhale as you draw the navel inward, rounding the back and extending the crown of the head forward. Repeat five times. Warming up the low back reduces the risk of injury and supports a consistent, powerful swing plane. Crescent Lunge. Take a big step forward with the left leg and come up on the right toes. Back leg is straight, front knee is bent right over front ankle. Engage the right buttocks and press the right hip toward the cart. Hold for several breaths. Switch sides and repeat. This pose works hip flexors, psoas, quads and glutes, giv- ing more extension and power by supporting full hip extension. Pyramid pose. Take a medium step forward with the left foot so that your heels are about 3.5 feet apart. Square your hips to the front. Hinge forward at the hips leading with the chest. Bring your finger- tips to the ground on each side of your front foot or bring your hands to the sides of your shin. Bring your nose toward your knee. Hold for several breaths. Switch sides and repeat. Hamstring flexi- bility has a distinct correlation to keeping the low back healthy.
  • 4. Twist Your Body, Straighten Your Mind Cow-face arms with club. Bring the right arm up, palm facing you. Let the right forearm fall behind the back, grabbing the golf club (or a towel). Bring the left arm behind you, grabbing onto the same club . Feel the stretch in the shoulders. Hold for five breaths. Switch sides and repeat. Standing rotational twist. Step the left foot forward. Keep your hips squared to the front. Bring your right arm around to the back, back of hand to right side of waist. Bring your left arm around to the front, palm to left side of waist. Pull the navel in, extend tall through the crown of the head and twist to the left from the waist. Hold for five breaths. Switch sides. Repeat. Quiet your mind and reconnect with your breath. Whenever possible take a moment to do this. This will increase your energy, calm your mind, relieve tension in the mind and body, enhance the rhythm ad tempo of your swing, increase your endurance and bring fo- cus to your game. “ . . .create a conscious shift in your thinking, from struggle to joy. Lift your head, capture the scenery . . . breathe in the fresh air.” Katherine Roberts. WWW.ZOYOGA.COM 612-208-9032