Improving your swing is the eternal goal of every golfer, but many make the mistake of focusing on the upper body when they should be paying more attention to their hips and pelvic area.
Having flexibility in the hips is crucial to your swing because it helps to keep you grounded and steady as you swing back. The hips and glutes are the driving force behind your down swing, so having strength and flexibility in this region is crucial to improving your golf swing and driving longer balls.
There are some Yoga poses you can do to achieve this goal. Yoga poses target specific areas and open up deep-seated areas that defy regular stretching. Yoga helps relieve tension and learning correct breathing techniques will carry over into your game when you’re on the course and have to keep your cool.
Golfer’s Yoga Sequence
Start standing in Mountain Pose with hands at Namaste and circling the arms up, take in three deep breaths.
Forward Fold – sweep out from the hips and bring the arms down to touch your toes – hold and breathe for 30 seconds.
Warrior I – lunge one leg forward and hold, bring your arms up with fingers pointing to the ceiling and hold and breathe for 30 seconds.
Downward Facing Dog – bring the hands down to the ground to form a triangle with the body. Elbows should be in line with your ears. Hold and breathe for 30 seconds.
Knees to Chest – lying on the ground, bring your knees into your chest and hold and breathe for 30 seconds.
Butterfly Pose – open the knees out to the side and rest your hands gently on the inside of the knees. Hold and breathe for 30 seconds.
Hamstring Stretch – straighten out both legs. Pull one leg into the chest and straighten it out to the ceiling, supporting it from behind the knee. Hold and breathe for 30 seconds, then switch legs.
Plow Pose – straighten both legs up and over the head to rest on the ground behind you. Hold and breathe for 30 seconds.
Pigeon Pose – sitting up, tuck your foot under one hip and straighten out the other leg behind you. Slowly lower yourself forward. Hold and breathe for 30 seconds, then switch sides.
Eagle Twist – lying on your back, bring one knee into the chest and move it across the body and twist to the other side. You should face in the opposite direction. Hold and breathe for 30 seconds, then switch sides.
Savasana – lying on the ground with arms out at about 30 degrees from the body with palms open, eyes closed, relax and breath deeply.
When you first run through this sequence, hold each pose for 30 seconds. Then repeat the sequence two more times, this time not pausing, but moving straight into each move.