Yoga Golfers #5 Rebalancing Core Strength

Whether you are left or right handed we naturally have a dominant side, You pick a bag up with your right hand and lean to the left side to allow your body to disperse the weight. You place the weight on the left foot to kick a ball with the right foot.... and so on...... As we age this compensation can have very detrimental effects on our bodies, skeletal structure and posture. So lets take a look at this weeks move in our sequence - Balance table

 #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 kn

#4 Cat Cow  - (Bitilasana)

#5 Balance Table - (Dandayamna Bharmanasana)

1. Strengthens shoulders and arms and wrists
2. Re-balances the core muscles though out the body
3. Helps create muscle strength
4. Helps improve strength in the muscles which support the vertebral column
5. Teaches balance and coordination
6. Helps elongate the body 
7. Clears and focuses the mind.

Start on all fours with your wrists and hands sitting directly below the shoulders, shoulder width apart and your knees under your hips, hips distance apart. Your weight should be distributed evenly between all the four points (knees and hands). Ensure that your spine is held straight from the tip of the head down to the tail bone. Engage the core muscles to support the spine, your shoulder should be drawn down the back away from the ears and there should be no tension in the neck.

Inhale and lift one leg straight out behind you, ensure the the remaining points on the ground are evenly distributed with your body weight and both hip bones remain an equal distance from the mat on each side of the body. 

Exhale and lift the arm on the opposite side of the body off the ground (if this is too much place the hand back down and keep the leg lifted ensuring the hip bone remain level). Tighten the muscles around the wait pulling then in to the spine.

Crook the foot to create a bend at the ankle and push the heel back as though you are trying to touch the wall behind you. Stretch through the torso to elongate the body. Turn the palms to face in to the center line of the body and carry the stretch from the torso through to the finger tips.

Try and keep the crown of the head in line with the vertebrata and the tail bone. Keep the foot and the hand fairly low to the ground to start. Raise them higher once you have mastered the balance of the pose.

Those with knee problems should kneel on something padded, If the pressure is too much through the wrists lower yourself on to you forearms.The length of time spent in the position varies on capability, work up to holding the position for longer periods. Lower the arm, then the leg. repeat the move with the other leg and arm.

My apologies, as i'm am not in a studio this week the pictures are brought to you from my very messy back garden