Yoga for Golfers: 9 Yoga Poses to Improve Your Golf Game

Bird Dog

The bird dog pose builds strength and corrects muscular imbalances in your spine, core, hips, and shoulders that can often happen with golf. First, start in a table top position on top of your yoga mat. Have your hips stacked over your knees and your shoulders stacked over your hands. Your spine and neck should remain neutral. Lightly engage your core muscles. Next, without moving the rest of your body, you’ll want to extend one arm forward and the opposite leg straight back. You should be forming a straight line from your fingertips back to your heel. 

Spend a few long breaths here, breathing in and out of your nose,  before returning to your tabletop position and repeating on the other side.

Down Dog

Down dog is excellent for your upper torso and can increase flexibility and mobility in your shoulders, hips, and ankles. Start yourself in a high plank position with your arms extended under your shoulders, with your toes tucked, and your knees lifted. Lift your hips up and back to bring your body into a pyramid shape. Keep a straight line from your hips through shoulders and extended arms. Press down firmly through all parts of your hands. Keep your shoulders down and away from your ears. Tuck your chin to look back at your feet.

If you have limited flexibility – you can do down dog against a wall. Place your hands against the wall at shoulder width. Walk your feet back and bring your chest down to form an :-shape with your body. Bend your knees to keep your back flat.

Chair Pose

Stand straight up with your big toes nearly touching and your heels about 1 inch apart. Hinge at your hips and bend your knees to lower them, as if you were about to sit into a chair. Do this while maintaining a straight spine. Next, as you maintain this squat, reach your arms overhead with your palms facing each other. Continue to lower your hips as low as you can while keeping your heels down and your spine neutral. The majority of your weight should be in your hips, not your knees. 

As you inhale, maintain the length in your spine and hold an upright posture. When you exhale, lower yourself, deepening into the chair position.

Warrior 2

Start in a wide-legged stance with your feet 4 – 5 feet apart. Your toes should be pointed slightly inward. You should feel light stretching in both sides of the groin. Turn one foot to face straight out and bend the front knee until it is directly over your ankle. Keep your hips and shoulders squared to the side. Extend your arms to the sides with your palms facing down and press your fingertips of your opposite hands away from each other. Turn your head to look directly past your front hand’s middle finger.

Be sure to lift your ribs away from your hips to engage your core and create space in your hips. Squeeze your glutes so that your hips remain in proper pelvic alignment.

As you inhale, lengthen your spine and grow taller. As you exhale, try to sink deeper into the lunge.

Triangle Pose

Stand with your feet slightly wider than shoulder width apart. Your front foot should face the top of the mat as your back toes turn slightly in. Reach down and extend one arm to the inside of your front foot while maintaining a straight line through your core. Keep a slight bend to your front knee. Your back leg should stay locked out with quads firmly engaged. Extend your other arm upward, with your palm facing outward. Do your best to form a straight vertical line from hand to hand. When you inhale, press the top of your head in the same direction of your front foot. When you exhale, press your front hip towards your back hip and go deeper into the hip stretch and open your torso further into the twist.

You may use a block as necessary, placing it on the inside of your front foot. You can rest your hand there to give your lower body and core a bit of a break.

Bridge

Bridge pose increases your flexibility and mobility in your hips, as well as corrects muscular imbalances in your hips, core, and spine.  Lie on your back with your arms by your side. Plant your feet hip width apart with your knees bent and your heels just in front of your hips.  Next, press your feet into the floor and lift your hips as high as possible. Lift your chest towards your chin and reach the chin away from the chest.

Hold this pose for 30 – 45 seconds.

Boat Pose

The boat pose is perfect for building overall core and hip strength.  First start in a seated position with your feet planted in front of you, with your knees bent. Place your hands on either side of your hips and sit upright. Lean back just slightly to point your chest upward. Slowly lift your feet off the floor. You can stay here – or you can begin to straighten your legs as much as possible while maintaining a straight spine. Be sure to maintain openness in your chest.

Remain here for a few long breaths.

Reclined Twist

The reclined twist position is great to do as part of your cool-down routine. It’s also a great pose for opening up the lumbar spine and releasing lower-back stiffness.  Lie on your back with your knees directly over your hips. Lower your legs to one side, while keeping them stacked. While you do this, keep your shoulders pressed to the ground. Place one of your hands on your stacked knees, while the other arm is extended by your side. Draw in your chest to keep your spine neutral and to deepen the stretch in your back.  Inhale to maintain your position. Exhale to deepen the twist.

Hold this for a few long breaths on each side.