Namaste!

​In anticipation of Golf Season, I've prepared a couple of yoga sequences to help golfers gain awareness of their hips, while creating stability in the pelvis to increase upper body movement, twists and healthy shoulder habits. Do some or all of these and let me know how your score improves with yoga!

​from hands & knees...
cat & cow stretch (5 - 10 times)
​calf stretch
​forearm stretch
​opposite limb lifts (up to 5 times each side)
​thread the needle, shoulder stretch
​bum drops, IT band stretch

downward facing dog
standing ​forward fold
standing up, arms overhead
lateral standing side bend
​lateral standing side bend with gentle twist

bent knee lunge (both sides)
runners lunge
​bent knee lunge with hip opener
bent knee lunge with twist

from standing...
wide legged forward fold
hip wiggle
deep inner thigh stretch
warrior 2
triangle

from downward facing dog...
​pigeon (both sides)

​from supine position...
hamstring stretch
​figure 4 stretch
​windshield wiper twist
​rest 

your legs work hard. this is a few ideas on how to strengthen your legs to create stability, mobility and build stamina.

​lying on your tummy, head down:

​bend one knee to a square, foot flexed
​pull your heel in towards your bum (aim for the centre of your bum)
​feel your hamstrings tone
release the tension and repeat 30 times to each leg (twice)

bend one knee to a square, foot flexed
​push your heel up towards the sky, lifting your knee and thigh off the floor (aim high)
feel your glutes tone
​lower the knee to the ground and repeat 30 times to each leg (twice)

lying on your side in a very straight line:

​bend your knees to a square (knees up high)
​lift your top thigh up as high as your hip and lower
​repeat 30 times on each side (twice)

​starting with straight legs (side lying position)
place your top foot in front of your bottom leg for support
​lift and lower your bottom leg 30 times (twice on each side)

​standing position, feet hip width apart

​squat!
​do as many squats as you can in 1 minute
​repeat twice

lunge
​step one foot back, bend the front knee
​practice stepping back and up without using your hands
do as many lunges as you can in 1 minute
repeat twice

​tip toe squats
​lift your heels, bend your knees, arms out in front of your for balance and squat!
​​do as many squats as you can in 1 minute
​repeat twice

Here's a link to the Joint Freeing Series created by Mukunda Stiles. It's a printable PDF that you can stick on your fridge and do at home to stay mobile, limber and pain free.

Give yourself at least 15 minutes to run through the whole sequence.
​Let me know what you think & how you feel!

• windshield wiper twist
• knees to the chest
  
• hamstring stretch
  
• IT band stretch
  
• inner thigh stretch
  
• ankle over knee
  
• reclined diamond shape
  
• resting pose
  

​Lie down on your back. Bend your knees and place your feet flat on the floor, hip width apart. Place your arms in an open position, either shoulder height or slightly lower. Let your knees fall to one side as you exhale. Inhale to centre your knees. Let them fall to the second side on your next exhale and keep going, side to side, for 10 to 20 breaths... or as long as you like.

​Bring your knees to your chest, hugging them in as close as possible. You can rock here on your low back, massaging the base of your spine and relieving excess tension in your low back.

​Put one foot back on the floor, the knee can stay bent... or you can straighten your leg for a more challenging stretch. Hug the other knee in tight. Extend the leg towards the sky, flexing your foot. The leg does not have to be straight if you have tight hamstrings, Keep your bum on the floor. Hold the back of your leg here for 5 breaths.

​Take the straight leg across your body, keeping it as straight as possible, to stretch your outer leg, Hold for 5 breaths. Then open the leg as wide as it will comfortably go to stretch your inner thigh. Last but not least, cross your ankle over your opposite bent knee and hold the back of your thigh, drawing the legs in as close to your upper body as you can... do not lift your bum off the floor... and if your head lifts for you to reach your legs, put a pillow underneath your head to support it in this stretch,

Repeat on the second side.

​Once you've completed both sides of the above sequence, place the soles of your feet together and let your knees fall wide apart, in a diamond shape. Hold this pose for 10 deep breaths, relaxing your face, neck, tongue and jaw. Afterwards, you can rest on your back with your limbs stretched out for as long as you like.

​Namaste