Yoga for golfers #3 ROM & Torso Isolation

So we are on to move #3 in our sequence. You may have started to realise that this particular sequence focuses closely on increasing core strength and flexibility.

Although these moves seem simple enough, they are building the foundations of much more difficult poses.When executed well and with mindful application (regularly), this sequence will help improve  'Range of Motion' (ROM), flexibility, posture, core strength, torso rotation isolation, muscle control, protection of the spine, relaxes tight muscles and helps relive back ache. Refer to previous posts for moves #1 & #2

#1 Easy Pose With Twist (Parivrtta Sukhaasana)

#2 Easy Pose With Forward Fold (Adho Mukha Sukhasana)

#3 Easy Pose With Forward Fold - shoulder to opposite knee

1. Relives lower back pain and tension in the muscles created by the repetitive motion of the swing
2. Improves ROM
3. Teaches torso Isolation (which aids in keeping feet planted to the ground when driving off the tee)
4. Creates supple muscles in the spine and helps with postures and alignment.
5. Helps with core strengthening and stability
6. A great hip opener and helps to stretch the inner thighs, glutes and hamstrings.
7. Stretches and relives tension in the sides of the external obliques and shoulders. (trapezius -  large muscle stretching from the neck down to the middle of the spine)
8. Massage the abdominal organs (liver, kidneys and stomach
9. Teaches muscle control and brings awareness of muscle function

For absolute beginners I suggest uncrossing the legs and letting them sit straight out in front of you. You may also wish to lift the hips by placing a cushion under the buttocks, this can be useful if the knees sit higher than the hips as aids in better alignment during the fold. Take extra care if you are prone to problems in the knees.

Start in Easy pose (move #1) sitting in a balanced position with the hips neither slumped backwards or pushed to far forwards.Imagine you vertebrae are stack evenly on top of each other in straight line, engaging the muscles in your trunk imagining the muscles wrapping around and encasing the spine to help hold the position and give support.Continue the straight line through the neck until you reach the top of the head (the tail bone preferably sits directly in line with the crown of the head). Utilise the muscles in the center of the back by drawing the shoulders down away from the ears in to the center line of the body opening up the chest. (even though the shoulders are firm there should be no tension in the neck muscle or arms).

Inhale and imagine drawing the breath up through the spine keeping the spine straight. Draw your left shoulder backwards and try and isolate the twisting of the torso from the shoulder down to the lowest set of ribs. Imagine you are aiming to position both shoulders parallel from the side of the mat.

Keep the both buttocks grounded down on the mat, retaining an equal amount of pressure through both. Keep the back straight and as you exhale fold the body downwards bringing the right shoulder down towards the left knee. The lower half of the body should remain still. As you fold you will feel a compression in the left side of the body and a stretch through the right side (in the obliques and lumber region of the spine). Inhale and as you exhale allow the abdominal muscles to soften this helps achieve a deeper stretch. Hold for a count of 8 or 8 breaths

Before you lift your body back to a starting position, engage the muscles around the spine and in the abdominal area and obliques. This is important as you will use the contraction of these muscles to lift the body back to 'Easy pose'. If you have problems in the spine, share the movement with the arms. Place pressure through the hands to take some of the effort and body weight.

Repeat this full movement on the opposite side. Then uncross the legs and recross them in the other direction. Repeat the full sequence on both side again.

If you wish to ensure your body is aligned correctly or are unsure if you are lifting your knees or rocking to one side, I suggest practising in front of a mirror. Try this move on it's own first and then perform the whole sequence from the beginning with #1, #2, #3

Reduce Your Handicap with Yoga for Golfers #2

I hope you took the time to try pose #1 from last weeks class 'Easy pose with twist'

Practising the moves everyday  (or more than once a week) will provide noticeable results and greater benefits for your whole body and your game.

So we will start building a basic sequence, one that is easy to follow and can be utilsed by all abilities. If you wish for something a little more ambitious drop me a message and we can go from there.

#1 Easy Pose With Twist (Parivrtta Sukhaasana)

#2 Easy Pose With Forward Fold (Adho Mukha Sukhasana)

Although this sounds straight forward there is much more to the pose than meets the eye. When executed well the move can have measurable effects, as it stretches the back, shoulders, hips, knees and ankles. Caution should be taken if you have a current or recent knee injury and If your hips are very tight.

For absolute beginners I suggest uncrossing the legs and letting them sit straight out in front of you. You may also wish to lift the hips by placing a cushion under the buttocks, this can be useful if the knees sit higher than the hips as aids in better alignment during the fold.

Benefits

1. Relives lower back pain and tension in the muscles created by the repetitive motion of the swing
2. Opens up the space in between the lower vertebra elongating the spine
3. Creates supple muscles in the spine and helps with postures and alignment.
4. Helps with core strengthening and stability
5. A great hip opener and helps to stretch the inner thighs, glutes and hamstrings.
6. stretches and relives tension in the sides of the torso and shoulders.
7. Compresses /massage the abdominal organs aiding in digestion
8. Aids in lowering blood pressure, alleviates fatigue and relieve tension headaches.

Start in easy pose, sitting in a balanced position with the hips neither slumped backwards or pushed to far forwards.
Imagine you vertebrae are stack evenly on top of each other in straight line, engaging the muscles in your trunk imagining the muscles wrapping around and encasing the spine to help hold the position and give support.
Continue the straight line through the neck until you reach the top of the head (the tail bone preferably sits directly in line with the crown of the head). Utilise the muscles in the center of the back by drawing the shoulders down away from the ears in to the center line of the body opening up the chest. (even though the shoulders are firm there should be no tension in the neck muscle or arms).

This first step is vital to achieve a deep and effective stretch - Inhale and raise your arms up over your head, lengthening the entire torso stretching at the sides of the waist up through to the finger tips and create space between the vertebra (especially in the lumber region).

As you exhale imagine you are reaching for something as you fold the body from the hip bones forward (not from the waist, this is important). By reaching out/forward for the entire fold will helps maintain the length of the torso and offers a more effective stretch through the lower spine. Imagine your muscles wrapping around the spine as you bend for support.

Do not allow the shoulders to slump down. Think of movement like this..... the intention is not to put your head on the ground, but to stretch through the lower spine. Keep the vertebra in a straight line all the way through to the crown of the head while you fold down. Dropping the head may cause stress through the neck and upper back, it may also cause problems with those who suffer blood pressure problems. You can rest the head on a block or hands stacked on top of each other.

Let the body relax, your gaze should be soft (looking but not really seeing) take some nice deep breaths and let the body soften and release tension slowly. Initially the muscles may feel tight, but after a some breathing and relaxing the muscles will begin to release. Do not force the movement. Hold the pose for a count of 8 or 8 breaths. Uncross and then cross the legs in the other direction and repeat the move.

Remaining in a folded position inhale and slowly walk both hands around to the side of the body. Exhale and allow the stomach muscles to soften.Ensure that you isolate the movement to your torso and keep you lower body still. Take a moment to assess the position of the lower body, The weight should remain even on both buttocks and the knees should remain level.

Hold the position for a count of 8 or 8 breaths. Repeat in the other direction.

Help Reduce Your Handicap With Yoga #1

So You want to reduce your handicap?

There is no magic instant fix, it takes lots of different applications to actively reduce a handicap and eventually play off scratch. Practice (the most obvious application), challenge yourself on different courses under different weather conditions, practice on your own as much as you do with friends. Play in competitions (even if your destined to become last). Keep track of your statistics, and (if you have the means) ensure that your equipment is right for you.

You've probably heard all that before right? well have you tried introducing a little flexibility in to your daily routine? If you haven't already take a look at some of my earlier articles which highlights the application and benefits of yoga in the golfing industry.

Follow me over the next few week as I provide you with some very basic but effective yoga moves which will help towards that desired handicap. For yoga to have a valid affect on your golfing abilities I advised that a regular weekly practice is followed. (even daily if possible). Although results can be felt after a relatively short period the best results take time (as with all things). This post is tailored for golfers and sporting individuals

Easy pose with twist  

1. This is a great core strengthener helping to tone the abdominal and oblique muscles and aids digestion
2. Increases spinal flexibility to improve ROM (range of motion),
3. Stretches the shoulders, and hips improving body alignment
4. Teaches how to isolate trunk movement and helps return the spine after swing safely back to a neutral position
5. Helps relieve lower back and neck pains
6. Helps to eliminate stress and mental exhaustion

Ensure you are sitting in a balanced position with the hips neither slumped backwards or pushed to far forwards.
Imagine you vertebrae are stack evenly on top of each other in straight line, engaging the muscles in your trunk imagining the muscles wrapping around and encasing the spine to help hold the position and give support.
Continue the straight line through the neck until you reach the top of the head (the tail bone preferably sits directly in line with the crown of the head). Utilise the muscles in the center of the back by drawing the shoulders down away from the ears in to the center line of the body opening up the chest. (even though the shoulders are firm there should be no tension in the neck muscle or arms).

Inhale and place your left hand on your right knee. As you exhale place your left hand on the ground behind your body tucked up towards the buttocks. This creates a straight arm to support and keep the lower back from slumping. Soften the tummy muscles and allow the left shoulder to draw backwards (be careful not to lift the shoulders towards the ears). The body should remain rooted and balanced

Although this movement is great to release tension from the muscles in the spine, the focus should be placed in the front of the torso. Concentrate on allowing the organs and muscles to soften and move, imagine the organs are twisting and releasing tension (this will limit over rotation and reduce the risk of injury)

Begin to rotate your head towards your back shoulders with the awareness of safe movement in the neck muscles. Allow your gaze to soften and relax the facial features.

Each time you exhale allow (whilst maintaining a straight spine) your abdominal muscles to relax a little bit more.

Hold this position for a slow count of 8 or 8 breaths. Take a deep inhale, on the exhale rotate the head to look over the opposite shoulder whilst the body remains still.

Through out the sequence keep an equal amount of pressure through the buttocks on the ground and refrain from leaning or lifting the knees.