a conversation with Anna on Yoga

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

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.