Yoga for Golfers

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On par with the RBC Heritage tournament, this month’s health column is dedicated to you golfers. According to professional golfer Krista Dunton, who Golf Magazine named as one of the top 100 teachers and is the lead instructor at Berkeley Hall, yoga is a great way to improve your game. 

Krista Dunton2“Yoga makes a huge difference with my clients. It improves mobility, strength and flexibility, as well as mental clarity and focus. If you haven’t tried it yet, you should give it a go. It’s pretty powerful.”

Dunton and I devised a simple and quick practice you can do to get in the full swing of things:

 

Step 1

Start with Sun Salutation A
Stand at the front of your yoga mat.
Inhale the arms up overhead.
Exhale swan dive into a forward fold.
Inhale bring your hands to your knees and your torso half way up.
Exhale bring your palms down to the mat and step back into a plank (or push up) position. Inhale hold this position.
Exhale do a yoga push up either with your knees on the mat or with straight legs. (Note: The key here is to not let your elbows splay out, but to keep the elbows in line with your shoulders and skimming your ribcage as you lower down.)
Inhale into Upward Facing Dog.
Exhale into Downward Facing Dog.
Inhale and exhale five yoga breaths.
At the bottom of your last exhale, step or jump to the front of your mat.
Inhale bring your hands to your knees and your torso half way up.
Exhale into a forward fold.
Inhale and reverse swan dive your arms and torso up.
Exhale end in a standing position.
Repeat for a total of five rounds.

Step 2

joga1Wide Legged Forward Fold
Going lengthwise along your mat, step your feet three feet apart.
With your hands on your hip creases, inhale and straighten your spine.
Exhale and fold forward bending at the waist.
Stay here for five yoga breaths and then inhale up to standing.

Step 3

joga2Pyramid Pose
Standing at the front of your mat, step your left foot back two feet.
Bringing your hands to your hips, inhale and straighten your spine.
Exhale and fold forward bending at the waist.
Stay here for five yoga breaths and then inhale up to standing.
Repeat on the other side.

Step 4

joga3Super Man Pose
Lay on your belly and make a “T” formation with your arms.
Inhale and lift the right leg up and place your right foot outside your left leg and twist toward the sky.
Stay here for five yoga breaths and then repeat on the other side.

Step 5

Practice Yoga Breathing
Lastly, sit comfortably on your mat.
Close your eyes.
Inhale and exhale from the nose.
Start to recognize your breath. Chances are, you naturally breathe from your sternum.
Begin to breathe deeper from your belly.
Then create equanimity of the breath by inhaling and exhaling to a count of five.
Stay here for five minutes.

Becca Edwards is a wellness professional, freelance writer and owner of b.e.WELL+b.e.CREATIVE (www.bewellbecreative.com).