Do you practice yoga? The question isn’t as odd as you might think, considering that you’re trying to improve your golf game. Some have the misconception that yoga is a mystical practice meant to put you in touch with some higher power or to alter your consciousness, but in reality yoga poses are used by many people today as a regular part of their physical fitness routine. The poses involved in yoga are meant to stretch all the muscles of the body and make one more limber and flexible, and for some athletes this can also guard against injury from pulled muscles and torn tendons.
Yoga also helps to strengthen muscles since they get opened up and are able to receive more blood and oxygen. This includes not just leg muscles but the muscles of the back, shoulders, neck, and all other areas of the body. Someone practicing even a moderate amount of yoga every day or several times per week can be stronger, more limber, more flexible, and all around healthier.
So what does it have to do with your golf game? Practicing yoga means stretching out and strengthening the muscles of your back, legs, and arms which means you’ll be more flexible and able to control your swing. You’ll have less stress and strain on your back and hips. And no doubt you’ll enjoy the game that much more as well! If you’ve ever come home from a game somewhat stiff and sore and reaching for the tube of muscle cream, you may already know how beneficial it would be to try something that would prevent you from having to go through that pain in the first place.
But if you’ve never tried yoga and aren’t sure where to start, don’t worry. We can outline a few simple movements and routines you can try in order to benefit yourself and your game. And keep in mind that if the term “yoga” bothers you for whatever reason – you think it’s just ancient mumbo jumbo or you’re concerned about the religious implications – think of this section as being just a beginner’s guide to a good stretching routine. In reality, yoga is just that – stretching. There’s no need to incorporate meditation or any religious thinking or teachings if you don’t feel comfortable with those, and if it’s embarrassing or silly to you to try “yoga,” just tell yourself that you’re going to be doing a “warm-up routine” instead.
Before starting any of these suggestions, remember that yoga is like any other physical activity. You need to go at your own pace and work your way up to more strenuous routines. Don’t overdo anything especially at first. Yoga is also meant to relax the body and the mind, so make sure you’re breathing deeply and forcing your body to relax when you feel it tensing up. And if you suspect you may have injured yourself in any way, stop this practice immediately and consult your doctor.
Basics of Yoga
Before you begin, there are a few things to remember about your yoga or warm-up routine. First, it’s good to dress appropriately. Loose clothing is best since you’ll be stretching. You don’t need special shoes or even socks for these routines since there is no impact during yoga.
A good yoga mat is also typically recommended. They give your back and muscles some added cushion against shock and usually are slip resistant which is also helpful.
Also, yoga is meant to be done slowly and deliberately. There are no jerky movements and no impact. You stretch your body into a particular pose very slowly so that there is no injury and so that you know how far you can reach. While you may want to follow the routine of a professional, don’t try to mimic them exactly especially when you’re first starting out. If that yoga instructor can stretch out so far that he looks like he could slide under a car, that’s good for him but probably not within your reach! So you want to challenge your body and actually stretch your muscles but your comfort level will no doubt be different than someone else’s.
At the same time, don’t get discouraged if you feel a bit uncomfortable when you first start out. Your body may resist your routine and your muscles may feel a bit tense because they’re being used for the first time in a long time. Continue with your routine and it will become easier over time. When you try a position and it seems a bit uncomfortable, this doesn’t mean you shouldn’t try it again. Ease your way into your routine and positions but don’t give up on them just because your first time was harder than you thought it would be.
And lastly, remember that yoga is meant to relax your body while stretching it. Try to have a quiet, comfortable place where you can practice your routine. A separate room in the house is always nice but if you use a corner of your bedroom or living room, make sure you have things like unpaid bill and unfolded laundry out of sight. Make it a point to relax your mind while stretching. If your mind is tense, the body is tense and you won’t get the maximum benefits from your routine. Soothing music is good as well. Above all else, relax! Don’t get discouraged from your routine or push yourself so hard that you come to hate this time. Concentrate on how you’re benefiting your body and how this will improve your golf game and even your health overall.
Poses
Now that you have the right mindset for yoga, what’s next? How do you know what to actually do?
Getting a DVD of a beginner’s routine is always helpful but of course you can go online and find many sites devoted to yoga and the basic poses. It’s good to understand that there are many poses meant for beginners, those at an intermediate level, and those that are at an advanced level. If you’re not sure of your own abilities, of course you should start out at a beginner’s level and slowly work your way toward the more advanced poses and routines.
To get you started, consider the following as a good beginner’s routine that will help stretch your entire body and relax those back muscles as well as strengthen your upper body. These areas are important for your golf game!
Easy Pose
The easy pose is just sitting with your legs crossed and your back straight. Your arms are in front of you, your hands resting on your knees very comfortable. As you take deep breaths, sit up straight and feel your body lengthen without forcing it. Your breath should fill your lungs slowly as you breathe in and out. Move into:
Table Pose
The table pose is just simple being on your hands and knees with your back straight. The point of this pose is to allow your shoulders and back to relax. You may feel your back and its tension as it collapses into your stomach area; this is not unusual. There is so much pressure on the back every day that when you reverse positions and put that pressure on your hands and knees, you really feel those muscles unwind! Next:
Cat pose, dog pose
The cat and dog pose are very similar. While you’re still on your hands and knees, slowly curl your head down so that it hangs loosely from your shoulders and gently arch your back at the same time. Your body should be like a half circle; this is the cat pose. From there, gently arch the other way – pull your head up gently and put your back into a reverse arch so that your hip bones are sticking up slightly, your back now concave. This is the dog pose. Reverse these positions a few times; you’ll probably really feel your lower back and hips unwind as you do this. Slowly move into:
Downward Facing Dog
This position is probably going to give you the greatest benefit when it comes to stretching your legs so that you can freely swing your club without putting undue pressure on your back. In this position, you simply rest on the palms of your hands and the soles of your feet. Many beginners find it impossible to completely flatten their feet in this position as this stretches these leg muscles so far, so don’t worry if you find yourself up on your toes. Very gently relax your legs so that you can get that stretch in your hamstrings and calves. You also want to relax your shoulders as well; if you feel any part of your body tense during this position, make a point to relax everything.
Some get a bit nauseated during this position simply because your head is hanging low and some of the blood may drain. If you notice this happening with you, simply switch back to your easy pose for a few minutes and then return to downward facing dog. Next, move to:
Child’s Pose
Child’s pose is one reason that people associate yoga with religious practices, although this really isn’t accurate. In this pose, you get down on your knees and lower your body onto your legs with your arms stretched out in front of you, your forehead touching the ground. Your entire back is straight, your buttocks resting on your heels. It definitely looks like a pose used in many worship practices but this pose is just meant to stretch those legs and the tendons around the knees, as well as the entire back. If your knees have a problem bending all the way, just lower yourself as far as what is comfortable to you. Next, move into:
Cobra Pose
In this position, you lay flat on your stomach and stretch your legs out straight behind you. Put your hands into the same position you would use for a pushup. Then slowly curl up your head and upper body, pushing gently with your hands, until your hip bones are off the ground. You’ll feel your lower back collapsing into your front side as you curl your spine this way. By doing this you’re taking pressure off the back and undoing all the stress caused by poor posture and other practices.
Repeat this pose three or four times, then move into:
Corpse Pose
Your first time doing this routine, you may feel like becoming a corpse for real! But the corpse pose is meant to relax all these muscles you’ve just stretched. Lie flat on your back with your legs and arms at about a 45 degree angle from the body, palms up. You simply want to relax and breathe deeply in this pose, letting your body relax.
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