Back to Basics - Week 1 of 4

By Katherine RobertsJune 28, 2010, 6:23 pm

Back to Basics - Week 1 of 4

Welcome to “Back to Basics”, a four week series of basic, effective yoga poses. Each week I will teach you the following:

  1. Two to three yoga poses
  1. Instruct you on the proper alignment of each pose.
  1. Discuss the muscles effected in each pose.
  1. Provide you with the DIRECT GOLF BENEFIT of the pose.

Guidelines:

Practice these poses everyday or every other day for maximum benefits.

Remember to breathe deeply in each pose, in and out through the nose.

Hold each pose for five to ten breaths depending on your fitness level.

Remember that you should never experience pain, slight discomfort is acceptable.

Please feel free to e-mail me @ Katherine@KRFlexFit.com and I will personally answer all your inquiries.

Good luck and stay in touch!

Here we go!

Cat/Cow Pose

Benefits:

Targets muscles of the entire back, hip mobility, strengthens the hands and glutes.

Reduces back pain, provides more mobility in the spine and increases hip action at impact.

Begin on all fours, hands placed directly under the shoulders, knees under the hips.

Spread the fingers as wide as possible.

Inhale as you press your spine towards the floor, roll your shoulders back and away from your ears.

Exhale as you pull your navel towards your spine, engage your glutes,press your spine towards the ceiling and tuck your chin into your chest.

Repeat ten times in each direction.

Katherine Roberts

Cobra Pose

Benefits:

Strengthens back muscles and glutes. Increase flexibility in the tops of the feet. Strengthens the hands and upper arms.

Building back muscles as part of a core strengthening program facilitates a consistent spine angle through the swing plane.

Begin in a prone position, legs together, feet pointed and hands placed next to your chest.  Inhale, engage your glutes and lift your chest off the floor.  Exhale and lower your body back down to the floor.  Note: keep your elbows next to your body “like a cricket”.

Repeat five to ten times.

Katherine Roberts

Downward Facing Dog Pose

Benefits:

Strengthens the hands, wrists and shoulders. Stretches hamstrings and achilles. 

Facilitates more club control at the top of the backswing and supports a powerful wrist angle during the downswing.

Begin on all fours, hands placed at the edges of your yoga mat. Spread your hands as wide as possible, curl your toes under and lift your hips up. Relax your head and neck.

Note: feel as if you are pressing your hands forward and your hips are pressing back. 

Hold for five to ten breaths.  Rest for one minute and repeat three times.

Katherine Roberts
See you next week!

Blessings,

Katherine

Editor's Note: Katherine Roberts, founder of www.KRFlexFit.com and www.YogaForGolfers.com has over 20 years of experience in golf specific fitness training, yoga studies, professional coaching and motivation. Katherine welcomes your email questions and comments, contact her at Katherine@KRFlexFit.com

Getty Images

Watch: Tiger highlights from Round 2 at Honda

By Golf Channel DigitalFebruary 23, 2018, 8:12 pm

Tiger Woods started at even par in Round 2 of the Honda Classic. Friday began with a bogey at the par-4 second, but Woods got that stroke back with a birdie at the par-4 fourth:



Following four consecutive pars, Woods birdied the par-4 ninth to turn in 1-under 34.



At 1 under for the tournament, Woods was tied for 10th place, three off the lead, when he began the back nine at PGA National. And the crowd is loving it.

Getty Images

Defending champ Fowler misses cut at Honda

By Ryan LavnerFebruary 23, 2018, 7:14 pm

PALM BEACH GARDENS, Fla. – The roles might be reversed this weekend for Rickie Fowler.

Last year, when he won at PGA National, Fowler was greeted behind the 18th green by Justin Thomas, one of his Jupiter neighbors. Thomas had missed the cut in his hometown event but drove back to the tournament to congratulate Fowler on his fourth PGA Tour title.

It’s Fowler who will be on the sidelines this weekend, after missing the Honda Classic cut following rounds of 71-76.  


Full-field scores from the Honda Classic

Honda Classic: Articles, photos and videos


“I haven’t been swinging it great the last month and a half,” he said afterward. “Obviously playing in the wind, it will pick you apart even more.”

After a tie for fourth at Kapalua, Fowler has missed two of his last three cuts. In between, at the Phoenix Open, he coughed up the 54-hole lead and tied for 11th.

Fowler said he’s been struggling with commitment and trust on the course.

“It’s close,” he said. “Just a little bit off, and the wind is going to make it look like you’re a terrible weekend golfer.”

Asked if he’d return the favor for Thomas, if he were to go and win, Fowler smiled and said: “Of course.”  

Getty Images

Tiger Tracker: Honda Classic

By Tiger TrackerFebruary 23, 2018, 7:00 pm

Tiger Woods is making his third start of the year at the Honda Classic. We're tracking him at PGA National in Palm Beach Gardens, Fla.


Getty Images

Cut Line: Woods still eyeing Ryder Cup dual role

By Rex HoggardFebruary 23, 2018, 6:57 pm

In this week’s edition, Jack Nicklaus makes the argument, again, for an equipment rollback, Tiger Woods gets halfway to his Ryder Cup goal and Paul Lawrie laments slow play ... in Europe.

Made Cut

Captain’s corner. Last week Tiger Woods coyly figured he could do both, play and be a vice captain for this year’s U.S. Ryder Cup team. On Tuesday, he made it halfway to his goal.

U.S. captain Jim Furyk named Woods and Steve Stricker vice captains for this year’s matches, joining Davis Love III on the team golf cart.

Whether Woods will be able to pull off the double-header is now largely up to him and how his most recent comeback from injury progresses, but one way or another Furyk wanted Tiger in his team room.

“What Tiger really has brought to the table for our vice captains is a great knowledge of X's and O's,” Furyk said. “He's done a really good job of pairing players together in foursomes and fourball. When you look at our team room and you look at a lot of the youth that we have in that team room now with the younger players, a lot of them became golf professionals, fell in love with the game of golf because they wanted to emulate Tiger Woods.”

Woods is currently 104th on the U.S. points list, but the qualification process is designed for volatility, with this year’s majors worth twice as many points. With Tiger’s improved play it’s not out of the question that he gets both, a golf cart and a golf bag, for this year’s matches.

#MSDStrong. Every week on Tour players, officials and fans come together to support a charity of some sort, but this week’s Honda Classic has a more personal impact for Nicholas Thompson.

Thompson graduated from nearby Marjory Stoneman Douglas High School, and last week’s horrific shooting there inspired the former Tour member to work with tournament organizers and find a way to help the victims.

Officials handed out 1,600 maroon ribbons to volunteers to honor the victims; and Thompson and his wife, who is also a Stoneman Douglas graduate, donated another 500 with the letters “MSD” on them for players, wives and caddies.

Thompson also planned to donate 3,100 rubber bracelets in exchange for donations to help the victims and their families.

“I’m not much of a crier, but it was a very, very sad moment,” Thompson told PGATour.com. “To see on TV, the pictures of the school that I went through for four years and the area where it occurred was terrible.”

The Tour makes an impact on communities every week, but some tournaments are more emotional than others.


Made Cut-Did Not Finish (MDF)

Golden moment. Jack Nicklaus has never been shy about expressing his thoughts on modern equipment and how far today’s professionals are hitting the golf ball, but this week the Golden Bear revealed just how involved he may be in what is increasingly looking like an equipment rollback of some sort.

During a recent dinner with USGA CEO Mike Davis, Nicklaus discussed the distance debate.

“Mike said, ‘We’re getting there. We’re going to get there. I need your help when we get there.'” Nicklaus said. “I said, ‘That’s fine. I’m happy to help you. I’ve only been yelling at you for 40 years.’ 1977 is the first time I went to the USGA.”

The USGA and R&A are scheduled to release their annual distance report before the end of the month, but after the average driving distance jumped nearly 3 yards last year on Tour – and nearly 7 yards on the Web.com Tour – many within the equipment industry are already bracing for what could be the most profound rollback in decades.

Stay tuned.

Geographically undesirable. Although this will likely be the final year the Tour’s Florida swing is undercut by the WGC-Mexico Championship, which will be played next week, the event’s impact on this year’s fields is clear.

The tee sheet for this week’s Honda Classic, which had become one of the circuit’s deepest stops thanks to an influx of Europeans gearing up for the Masters, includes just three players from the top 10 in the Official World Golf Ranking, and none from top three. By comparison, only the Sony Open and CareerBuilder Challenge had fewer top players in 2018.

On Monday at a mandatory meeting, players were given a rough outline of the 2018-19 schedule, which features some dramatic changes including the PGA Championship moving to May and The Players shifting back to March, and numerous sources say the Mexico stop will move to the back end of the West Coast swing and be played after the Genesis Open.

That should help fields in the Sunshine State regain some luster, but it does nothing to change the fact that this year’s Florida swing is, well, flat.


Missed Cut

West Coast woes. Of all the highlights from this year’s West Coast swing, a run that included overtime victories for Patton Kizzire (Sony Open), Jon Rahm (CareerBuilder Challenge), Jason Day (Farmers Insurance Open) and Gary Woodland (Waste Management Phoenix Open), it will be what regularly didn’t happen that Cut Line remembers.

J.B. Holmes endured the wrath of social media for taking an eternity - it was actually 4 minutes, 10 seconds - to hit his second shot on the 72nd hole at Torrey Pines, but in fairness to Holmes he’s only a small part of a larger problem.

Without any weather delays, Rounds 1 and 2 were not completed on schedule last week in Los Angeles because of pace of play, and the Tour is even considering a reduction in field size at the Shriners Hospitals for Children Open to avoid similar schedule issues.

But all this seems to miss the point. Smaller fields aren’t the answer; rules that recognize and penalize slow play are the only solution.

Tweet of the week: @PaulLawriegolf (Paul Lawrie) “Getting pretty fed up playing with guys who cheat the system by playing as slow as they want until referee comes then hit it on the run to make sure they don't get penalized. As soon as ref [is] gone it’s back to taking forever again. We need a better system.”

It turns out slow play isn’t a uniquely Tour/West Coast issue, as evidenced by the Scot’s tweet on Thursday from the Qatar Masters.