A flexible body and mindful mental focus are the secrets to enjoying your golf. With the ancient practice of yoga you not only get a package which achieves both of these at once, but also an exercise routine that calms your mind as it stretches the range of motion across all muscles groups in your body.
Yoga introduces qualities that have direct influence on your golf because it helps you create a more aware relationship with your body. The physical postures and movements are coupled with a simple pattern of breathing which enhances your mental and physical relaxation, and builds the muscles’ capacity to release their tightness and to extend stability and strength. Back pain and other muscle stiffness is gently stretched and eased.
This translates to better balance during your swing, a higher resistance to body stress factors and an all-round healthier way of living. Lots of physical activities build your muscles and strength but often parts of your body are left out. Because yoga is a full-body workout, it can help to check any imbalance in your muscles and differences between the two sides of your body. In helping to increase flexibility, you may be less susceptible to injury during your swing as well.
And don’t be concerned that you’ll have to try to twist yourself into a pretzel to enjoy the benefits of yoga. One of its most endearing qualities is that a good yoga teacher will encourage you to recognise and work only to your current physical limits and any particular issues you have at the time. The other benefit from this approach is that while it’s important to start off slowly with yoga, after just a short time you’ll be amazed by how you can move deeper and fuller into the postures and experience a great sense of achievement from that.
Some tips on getting started
- Wear comfortable clothing that won’t restrict your stretching.
- Bare feet are ideal when you practice yoga, both for the traction they give you for standing poses, as well as the workout your feet will get.
- If you don’t have an exercise mat, use a thick towel but avoid anything that will slip on the floor.
- It’s important to make sure your muscles are warmed up before you begin your yoga routine. Never force your body into a posture or try to go beyond your limits as you could strain your muscles.
- Using the correct form or style of yoga is also key to getting the most out of your yoga experience, so talk to the instructors before to get an idea on what the style involves, or try a class to see if it’s right for your (whether you’re a beginner or an expert).
- And, don’t be afraid to ask your teacher for help – yoga recognises everyone has their own physical and mental limits and that these can change from day-to-day.
- Learning the correct way to do each pose is important for overall mind and body development.
- If you are feeling sore, you’ve probably overdone it, so take warm bath and do some very gentle stretching.
- Get an online or DVD program so you can practice in your own time as well, or if you’re taking a golfing vacation.
When to practice
Yoga can fit easily into your schedule – taking 10-15 minutes each day to practice can make a difference (just make sure to wait at least an hour or two after you’ve eaten – longer if it was a heavy meal)
Where to practice
Find a quiet spot where you won’t be distracted. You’ll need an area that’s large enough for you to stretch upwards as well as to the sides.
How to practice
Always warm up first. Plan a well-rounded workout that includes lots of different positions from all of the major muscle groups. Most importantly, remember to breathe – inhale when you try upward and expanded movements, and exhale during downward or forward bending motions.
Focus your attention on each position. Move slowly making controlled movements until you feel your muscles slightly tensing and resisting (you should feel your muscles stretching, not straining).
Think of each pose in yoga is an experiment, so go slowly and listen to your body. Know when you are pushing yourself too hard or need to challenge yourself a little more. Relax between poses if you wish.
Finally, remember to take 5-10 minutes to relax your body at the end of your workout. Traditionally, this is done lying flat on your back. Apart from relaxing the mind as well as being a nice reward for the body after the work-out, this will help to prevent soreness building in muscles and keep them supple and ready for your next game.
If you seek out a yoga class, remember there are a few different styles, so check your local directories and have a chat to the teacher about your requirements and ask any questions you have.
Yoga resources for golfers
We’ve done some research and can recommend you check out the following links to some resources specifically designed for golfers interested in the many benefits of yoga to their mental and physical game:
The Yoga Tutor is an innovative 21-lesson online yoga training program designed by Yogacharya (left) to help you learn the fundamentals of yoga and develop the understanding and confidence to practice yoga, at home, on your own.
For an introduction to the program, which features a class-by-class e-book and instructional videos, click below for a full outline of the program.
Aside from a low cost, this program offers a number of valuable bonuses.
Click here to for a full outline and sample videos from the Yoga Tutor, and watch the following short example of the videos from practical The Yoga Tutor program.
THE GOLFER’S BOOK OF YOGA
by Drew Greenland
Yoga presented here in a clear and accessible manner specifically with the golfer’s needs in mind.
THE ATHLETES GUIDE TO YOGA - An Integrated Approach to Strengthen Flexibility and Focus
[with DVD] by Sage Rountree
This book presents warm-up and cool-down routines for workouts, simple poses to specifically target areas of inflexibility and overuse, breath and meditation exercises and recommendations for intensity and volume of yoga workouts throughout the training year. A ten-minute video is included with the book.
