- Flexible Swing: Yoga for Golfers
- Yoga for Golfers: 3 Poses You Should Practice | ACTIVE
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Balance is also our ability to maintain grounding energy and our center of gravity while moving golf, tennis, etc. Stability is the ability to sustain balance in different areas of the body and remain in balance while different body parts are moving, or when external forces are placed upon the body. The speed of the golf swing can take us out of balance if we are not stable.
Yoga improves both balance and stability dramatically.
Flexible Swing: Yoga for Golfers
Most of the standard standing poses in yoga require a tremendous amount of stability and balance. Any of the one-legged balancing poses or arm balancing postures requires even higher levels of balance and stability. Golfers obviously need high levels of balance and stability in order to create and maintain a powerful, reliable golf swing.
Regular practice of yoga provides this. Cardiovascular Endurance is the ability to sustain an increased level of aerobic exertion over an extended time frame. Any form of exercise has some effect on this. Yoga works directly on this because deep breathing is the primary focus of the yoga presented in this book. Yoga poses require sustained, powerful levels of isometric muscular contractions.
When this is merged with deep and full yogic breathing, it increases the ability to utilize and access more lung tissue, which increases lung capacity. This form of cardiovascular conditioning is actually more refined than aerobic exercise. Traditional cardio or aerobic exercise utilizes increases in heart rate to overload the cardiovascular system. Basic cardio work like a brisk walk is excellent for circulation, but it does not provide the access to the lung tissue that refined yogic breathing will stimulate.
Both forms work well and should be used regularly to improve overall fitness. Golfers need above average cardiovascular endurance to achieve peak performance. Body Composition is the ratio of lean tissue muscle to fat tissue adipose in the body. Yoga poses utilize dynamic isolated active stretching and strength routines that sculpt and shape the body. This changes the internal fabric of connective muscle tissue. The more fit the golfer, the easier it is to maintain appropriate levels of body fat for their age group and gender. Life and golf are about the ability to function at an optimal level for a long period of time, not an unattainable perfect physical appearance.
Yoga for Golfers: 3 Poses You Should Practice | ACTIVE
The golf swing is a complex movement pattern, a blend of stability and mobility. In the golf swing, some joints are challenged to provide stability: Other joints are required to be mobile: Proper kinematic sequencing is necessary to perform with both distance and accuracy. As you can see, the pattern is stable, then mobile. Yoga will finely tune your body, and when the body is finely tuned, better golf is easily achievable. If you are a golfer, you are an athlete.
In the gym with Kai Fusser
If you are an athlete, you need to be fit. There are many ways to get fit. Yoga is an excellent and important part of your fitness regimen for golf. The benefits of yoga and the yoga described in this book will immediately carry over to your golf game and your life. Obviously, the more time and energy spent on the discipline of yoga, the quicker the improvement.
All components of your fitness will improve with regular yoga. Many people, especially men, think that yoga is all about flexibility. Ultimately, yoga requires strength, endurance, core power, stability, and mobility before it requires flexibility. That is why I use the words Functional Flexibility, which refers to joint mobility as well as muscle elasticity flexibility.
Time to mix it up
The amount of flexibility we need and have is relative to many factors: Notice I did not mention age. Age can be a factor, but there is so much variability in what people can do at a certain age.
Most of the variances are due to the amounts of activity people get at any time period in their lifespan. The golf ball knows physics and the laws of dynamic energy. The faster and more efficiently you swing, the straighter and farther the ball flies. Being fit highly increases your chances of playing better golf.
The benefits of exercise exactly counteract what we think of as the results of aging. Obviously, aging has some effect on overall fitness, but it is inactivity that causes the more dramatic decreases in all parameters of fitness and overall health than any other factor. Do something now, right now! Go for a walk, lift some weights, do some yoga, walk the golf course, anything, please! It is way harder to be sick than to exercise. You are never too old, and it is never too late. Michael Brantl is co-owner of Jayani Yoga, Inc. View Michael's Expert Profile.
Tech Innovate Gadget Mission: Chat with us in Facebook Messenger. Find out what's happening in the world as it unfolds. Half child's pose with internal hip rotation — Start in a neutral all-fours position with your hips over your knees and your shoulders above your wrists.
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Engage your deep core muscles to stabilize your low back. Half child's pose with internal hip rotation — Extend your right leg straight out to the side with your toes pointing forward and the sole of your foot down. Half child's pose with internal hip rotation — Exhale as you sit your hips back toward your heels as far as you can go comfortably without knee, hip or back pain. Inhale as you bring your body weight forward again and internally rotate from your right hip to come up onto your toes as pictured.
Be sure the rotation is coming from your hip, not your lower back, knees or ankles. Exhale and return your hips back towards your heels and the sole of your foot to the floor. Repeat the movement in synch with your breathing through five repetitions on each side. Sphinx — Lie prone belly down on your forearms with your elbows under your shoulders. Exhale as you press down through your forearms as though you are trying to slide your belly through your arms to create length in your low back. At the same time, move your shoulder blades down toward your waist.
This will activate the mid-back muscles essential for thoracic spine extension while inhibiting the muscles of your upper neck and chest that limit mobility. Hold the posture for three long, deep breaths. Rest for a breath or two and repeat for a total of three holds. Twisting chair — Stand with your feet together; your big toes should touch but allow space between your heels to avoid externally rotating your hips.
Exhale as you sit back into a squat with your hands and forearms together in front of your chest. Inhale as you hold the position, ensuring that your low back doesn't arch, and your glutes and core are activated for support. Twisting chair — Exhale as you rotate from your mid back to place your inside elbow on the top or outside of one leg.
Keep your hips and low back stable. Avoid separating your knees or letting one drop forward. Inhale as you use your bottom elbow for leverage to reach your top elbow upward while pulling your hands toward the center of your chest. Twisting chair — Exhale as you focus on dropping your shoulder blades down your back and rotating from your mid back.
You can look up or down — whatever is comfortable for your neck. Hold the twist for two more breaths. Repeat on the opposite side. Twisting chair — As an advanced option, you can hold one of your clubs as pictured , reaching your top hand up the club during the twist to open your shoulder and chest.