Reasons Why Athletes should Meditate

Why does the word meditation scare people so much?

For some there is a preconceived image of meditation, that to meditate we either have to be religious, disconnected from reality, 'away with the fairies', wearing robes or Lycra with braided hair, drive around in camper vans giving out daisies........ You get the picture!

The process of meditation can be performed by anybody and is as beneficial for a high powered executive as it is for those following a more 'simple' way of living.... All you have to be in open minded.

Meditation has proved beneficial in all walks of life including sports, business, child care, rehabilitation, the penal system etc 

This is because meditation is not one straight road with only one way of driving down it. 

There is no one reason or one way to meditate

• Are you looking to relax?
• Are you looking to increase your energy levels?
• Are you looking to develop concentration?
• Are you looking to develop insight and understanding?
• Are you looking to feel better about yourself?
• Are you seeking inner peace?
• Are you looking for control over emotional responses?
• Are you looking to help create focus or find the answer to a question?
• Are you looking to remain with in the realm of rational thought?
• Are you looking to reduce pressure and anxiety?
• Are you looking to heal the body?
• Are you looking to come to terms with illness, bereavement?
• Are you looking to get over a break up or cope with loosing at your talent?
• Are you looking to forgive yourself and others?
• Are you looking for the meaning of life?

The list is endless! But what intrigues me is the role of meditation in the growth and development of professional athletes.... especially post play

Letting go of mistakes made and games lost is essential, carrying that kind of baggage on to course, pitch, court, track etc adds extra labor to a game (and often unknowingly done). that extra, silent, unseen weight can have very damaging effects on performance. Unfortunately it is often vented on family, friends, fans, media. this is where the feeling of inadequacy begins, addictions and physical crutches are formed and where athletes begin to distance themselves from others. 

Before these seeds of doubt root and grow they should be eliminated immediately! This is where meditation is at it's most valuable.

I find meditation is the only form of therapy which reduces feeling of frustration and produces valuable answers when I need them the most, and I'm not the only one.... many athletes are reported to perform a daily meditation. Gary Player is reported to Meditate daily 

Take a look at the link below

10 Reasons Why Every Athlete Should Meditate - Huffington Post

Yoga For Golfers Cornwall, Classes Available

Join us to help gain an extra edge in your game

Yoga for Golfers Cornwall

Starts Monday 16th at Trevose Golf Club

Understanding The Body to Maximize Golf Performance (with TrackMan)

Becoming a supple leopard!!!

Great meeting with the lovely Gavin Armstrong PGA professional based at Trevose Golf Club Constantine Bay, Cornwall .

It is always nice to meet with like minded health fanatics like myself.
As a yoga instructor I have always been taught to be aware of body alignment and postures, to grow in to the position and to consider each movement in relation to the joints, hips and torso alignment.

However this meeting has set me down the road less traveled!
Originally with a professional cricket back ground Gavin Armstrong is no stranger to the concept of improved athletic performance, Now gracing the golfing scene his view of the golf swing is rather refreshing.

Surrounded by high tech equipment I watch as he takes a swing, 'This equipment' (The TrackMan Radar) he explains 'measures everything you need to know about your swing' The TrackMan accurately records ball speed, attack angle, club path, face angle etc. It also captures the golf swing with a built in HD video camera or with the use of external cameras'. Gavin's goal is to increase his swing speed to 140 mph and compete in the RE/MAX World Long Drive Championship, having reached 130 mph his goal is not far off!

 

                                                                        TrackMan

'So'.... I ask inquisitively 'where would you like me to fit in to this'

Gavin regularly attends my yoga for golfers classes, which concentrates not only on correct body alignment, flexibility and strength, but also includes space and body awareness, emotional and mental focus and control, stress release, nutrition and natural ways to heal the mind and body and spirit.

He then explains to me the concept of dysfunctional movement in the body, a concept I hadn't really considered in full before....'take a look at this book' (Becoming a Supple Leopard by Dr Kelly Starrett) and he hands me what seems like a weight training aid. 'Lets see if we can combine a few skills'........ noticing my expression, he laughs and says .....'you've got a lot of homework to do!'

'Don't worry' I confidently state 'ill carry it with me everywhere... I'll even use it to do dead lifts in my spare time'

Some light bed time reading!!!!

Follow my blog as we address holistic health, wellbeing, strength, fitness, golf tuition, yoga ... and generally think outside the box when considering golf performance! See how our journey unfolds.

#7 YFG Completing our core beginner sequence

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So lets wrap up the beginners yoga for golfers core strengthening sequence. Many of you may have read each one of the post from the last few weeks and concluded that the moves in this sequence are much too easy!!........ This sequence to aimed at absolute beginners and for those who wish to return back to basic to banish bad habits. As the weeks move on each sequence offered will gradually become much more challenging. For those who wish try a more difficult sequence sooner, please contact me and I can provided you with a specific routine to suit requirements. 

So what does Week #7 offer...... Plank Pose — Kumbhakasana (koom-bahk-AHS-uh-nuh)

1. An arm balancing yoga pose 
2. A foundation pose 
3. Tones the abdominal muscles while
4. Strengthening the arms and shoulders 
5. Builds stamina and strengthens core stability
6. Lengthens the spine and aids in better posture
7. Instills calm, focus and endurance in the mind

This pose has quite a few variations to help beginners. 

1 Forearm plank

This is a good starting point and one many sporting individuals use. It is also useful if your arm and shoulder strength is lacking. When working with beginners who's core strength is just beginning to develop, I like to begin the position from lying flat on the floor. The reason for this is many beginners automatically lift their hips and bottom higher than the shoulders to enable them to maintain the position. This shifts a lot of the work to other areas of the body especially the shoulders and the legs and avoids full engagement of the core. By starting flat on the ground this error is easier to avoid.

Start the with move #6 in the sequence (cobra), elbows positioned directly below the shoulders (follow the correct direction for this from the previous post). engage the core muscles and pull the belly button inwards towards the spine. (imagine all the muscles are wrapping around the spine). Take a deep breath and lift the hips off the ground (knees still down).

Ensure there is a straight line from the crown of the head, down through the spine, through the tail bone down to the knees. Allow an exhale and observe which of the muscles are engaged. When you feel ready take another inhale and lift the knees and ankles of the ground, balancing on the end of the toes. With a weaker core it is common for hips to feel the need to drop, if this begins to happen lower the knees back down and keep the pelvis in line with the spine.

2 Full plank

The principle here is almost the same, Ensure the hands sit directly below the shoulders and the elbows are held in the the sides of the body. If your feeling confident inhale take your self up in to a full plank pose, alternatively you can start with the knees down  and build up the movement.

Once up in any of the variations, concentrate of engaging all the muscles in the body. Ensure all the muscles in the torso are engaged to support the spine. Although the shoulders are being held down away from the ears, push through the points connected with the ground (elbows or hands) across the shoulders blades and down the arm on the other side. This will held maintain a solid structure  through the shoulders. Take a minute to ensure your feet are equally balanced with weight on either side and push the backs of your knees upwards.

To help hold the position soften the elbows slightly and push them both slightly out sideways away from the body. Time held depends on the individual. I would suggest for true beginners to inhale as you lift, exhale and hold. Take another inhale and as you exhale lower your self carefully down (place your knees down first for a safety).

YFG #6 Lovely Strong Flexible Torso

We are nearing the end of our beginners sequence 'Yoga for golfers core strength' with only 2 moves lest in the sequence here is move #6 Cobra - Bhujangasana

 #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)

#6 Cobra - (Bhujangasana) or Upward Facing Dog

• Opens and releases tension in the shoulders, neck and chest 
• Stretches and tones the abdomen.
• Strengthens the entire back, shoulders and arms
• Improves strength in the wrists
• Improves flexibility and greater extension in the spine
• Firms the buttocks
• Improves blood circulation.
• Reduces fatigue and stress.
• Useful for people with respiratory disorders such as asthma. 
• Stimulates abdominal organs aiding in digestion
• Soothes sciatica

Start by lying face down on the mat, Take a moment to ensure that the spine is straight and a straight line continues from the head down to the tips of your toes. Your shoulders and hips need to be level either side of your body.

Your forearms should remain against the mat with your elbows against the body level with the chest and hands level with the face.

Push the palms of the hands against the floor and lift the shoulders from the mat. The forearms remain against the mat. Use the muscles in the center of your back to pull the shoulders down away from the ears. Engage the core and leg muscles pulling them in to the center line of the body. Allow a stretching sensation through the front of the torso.

A variation on this move is Upward facing dog. 

Whilst lying flat pull the hands backwards to sit level with the chest. Lift your shoulders as above. For the moment keep the hips engaged with the ground and genitally begin to straighten the arms (the arms can remain bent).

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

Yoga For Golfers #4 Core Fundamentals

The fundamentals.........I have been doing yoga for over 10 years. It has given strength, insight and an abundance of knowledge. We don't have to be mindful and passionate to begin...... that develops with regular practise. participating in any form sews a seed of intention, But If the foundations are not properly understood and practised then an individual risks, injury,and a slower progression in regards to the physical aspect of yoga. We all like to push ourselves especially if we are driven individuals, But.......Lets not run before we can walk!

Although simple, the moves in this sequence are the foundations towards other more challenging poses. Many beginners make the mistake of choosing poses of the internet which look the most appealing. Whether you are strong or not, knowing how to do the moves in their purest most basic form is essential. Build strong foundations.......You wouldn't build a house of slippery rocks now would you ?

#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 (this weeks move)

Those who have problems with their knees will require a cushion to kneel on, If you have neck injuries to careful when lifting and dropping the head.

This sequence helps develop postural awareness and balance throughout the body. Helping to correct alignment and improve flexibility in the spine. The move stretches torso (back and front) all the way up the neck. It also open the chest, helping to improve the movement and coordination of the breath. Stimulates and strengthens the abdominal organs, kidneys and adrenal glands. 

1. Relives back ache produces by repetitive motion
2. Improves coordination 
3. Warms and tones the core muscles 
4. Improves posture and balance
5. Strengthens and stretches the spine and neck
6. Stretches the hips, abdomen and back
7. Relieves stress and calms 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.

Take a moment to focus here and allow your gaze to soften and the facial features to relax. 

On an inhale allow the tail bone to tilt upwards towards the sky, the belly should drop downwards and lift the chin and gaze upwards. Ensure the chest is open and the shoulder blades are drawn downwards and in to the center line of the body.

On the exhale contract the muscles in the front of the torso inwards towards the spine, This should result in the tail bone moving towards the ground, Round through the back, shoulders and shoulder blades. Allow the head to drop slightly to relieve the neck muscles. Try not to let the head fall to low or force the chin on to the chest.

You may hold each of these positions for as long as you desire, just remember to inhale when lifting the head and tail bone and exhale when rounding the spine towards the sky. Repeat the move 5-15 times (whatever you feel you are capable and comfortable to do)

To work the inner thighs and glutes place a block in between the thighs and repeat the move

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