Back to Basics - Week 2 of 4

By Katherine RobertsJune 28, 2010, 7:22 pm

Back to Basics - Week 2 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!

Crescent Lunge

Benefits:

Targets the glutes, quads, ankle and foot flexibility and balance.  Increases flexibility in the hip flexors and strengthens the glutes and quads.  The balance of flexibility and strength in the lower body, particularly the hips, may alleviate common swing flaws such as sway and slide.  

Begin with your right foot forward and left leg back.  Your right knee should be at a 90 degree angle and “charge up” your left leg!  Feel as if “you are pulling the legs together towards the mid-line of your body”.   Pull your navel towards your spine and lift the ribcage off your waist.  BREATHE!  Hold for ten deep breaths and switch sides. 

Note: move in and out of each pose slowly and carefully. 

Katherine Roberts

Warrior ll

Benefits:

Stabilizes the lower body and strengthens the power muscles of the lower body for more power and distance in your swing. 

Transition from the Crescent pose directly into this pose.  Internally rotate your left leg and left foot to a 45 degree angle.  Revolve your torso so your trunk is parallel to the yoga mat and extend your arms at shoulder height.  Note:  Be sure your knee is directly over your ankle and not over your foot.  Feel free to use the golf club for support or challenge yourself by lifting your arms over your head. 

Hold for ten breaths and switch sides. 

Katherine Roberts

Revolving Side Angle Pose

Benefits:

Targets torso rotation over a stable lower body foundation.  Targets the lats, shoulders and core.

Begin on your hands and knees and step your left foot forward.  Place your right elbow on the outside of your left knee. Lift your right shoulder away from your ear and focus on the stretch in your trunk, lats and shoulders.  Hold for ten breaths and switch sides. 

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

Crocker among quartet of Open qualifiers in Singapore

By Will GrayJanuary 21, 2018, 2:20 pm

Former amateur standout Sean Crocker was among four players who qualified for the 147th Open via top-12 finishes this week at the Asian Tour's SMBC Singapore Open as part of the Open Qualifying Series.

Crocker had a strong college career at USC before turning pro late last year. The 21-year-old received an invitation into this event shortly thereafter, and he made the most of his appearance with a T-6 finish to net his first career major championship berth.

There were four spots available to those not otherwise exempt among the top 12 in Singapore, but winner Sergio Garcia and runners-up Shaun Norris and Satoshi Kodaira had already booked their tickets for Carnoustie. That meant that Thailand's Danthai Boonma and Jazz Janewattanond both qualified thanks to T-4 finishes.


Full-field scores from the Singapore Open


Crocker nabbed the third available qualifying spot, while the final berth went to Australia's Lucas Herbert. Herbert entered the week ranked No. 274 in the world and was the highest-ranked of the three otherwise unqualified players who ended the week in a tie for eighth.

The next event in the Open Qualifying Series will be in Japan at the Mizuno Open in May, when four more spots at Carnoustie will be up for grabs. The 147th Open will be held July 19-22 in Carnoustie, Scotland.

Getty Images

Got a second? Fisher a bridesmaid again

By Will GrayJanuary 21, 2018, 1:40 pm

Ross Fisher is in the midst of a career resurgence - he just doesn't have the hardware to prove it.

Fisher entered the final round of the Abu Dhabi HSBC Championship with a share of the lead, and as he made the turn he appeared in position to claim his first European Tour victory since March 2014. But he slowed just as Tommy Fleetwood caught fire, and when the final putt fell Fisher ended up alone in second place, two shots behind his fellow Englishman.

It continues a promising trend for Fisher, who at age 37 now has 14 career runner-up finishes and three in his last six starts dating back to October. He was edged by Tyrrell Hatton both at the Italian Open and the Alfred Dunhill Links Championship in the fall, and now has amassed nine worldwide top-10 finishes since March.


Full-field scores from the Abu Dhabi HSBC Championship


Fisher took a big step toward ending his winless drought with an eagle on the par-5 second followed by a pair of birdies, and he stood five shots clear of Fleetwood with only nine holes to go. But while Fleetwood played Nos. 10-15 in 4 under, Fisher played the same stretch in 2 over and was unable to eagle the closing hole to force a playoff.

While Fisher remains in search of an elusive trophy, his world ranking has benefited from his recent play. The veteran was ranked outside the top 100 in the world as recently as September 2016, but his Abu Dhabi runner-up result is expected to move him inside the top 30 when the new rankings are published.

Getty Images

McIlroy (T-3) notches another Abu Dhabi close call

By Will GrayJanuary 21, 2018, 1:08 pm

Rory McIlroy's trend of doing everything but hoist the trophy at the Abu Dhabi HSBC Championship is alive and well.

Making his first start since early October, McIlroy showed few signs of rust en route to a tie for third. Amid gusty winds, he closed with a 2-under 70 to finish the week at 18 under, four shots behind Tommy Fleetwood who rallied to win this event for the second consecutive year.

The result continues a remarkable trend for the Ulsterman, who has now finished third or better seven of the last eight years in Abu Dhabi - all while never winning the tournament. That stretch includes four runner-up finishes and now two straight T-3 results.


Full-field scores from the Abu Dhabi HSBC Championship


McIlroy is entering off a disappointing 2017 in which he was injured in his first start and missed two chunks of time while trying to regain his health. He has laid out an ambitious early-season schedule, one that will include a trip to Dubai next week and eight worldwide tournament starts before he heads to the Masters.

McIlroy started the final round one shot off the lead, and he remained in contention after two birdies over his first four holes. But a bogey on No. 6 slowed his momentum, and McIlroy wasn't able to make a back-nine birdie until the closing hole, at which point the title was out of reach.

Getty Images

Fleetwood rallies to defend Abu Dhabi title

By Will GrayJanuary 21, 2018, 12:48 pm

The 2018 European Tour season has begun just as the 2017 one ended: with Tommy Fleetwood's name atop the standings.

Facing the most difficult conditions of the week, Fleetwood charged down the stretch to shoot a 7-under 65 in the final round of the Abu Dhabi HSBC Championship, good enough for a two-shot win and a successful title defense.

Abu Dhabi was the start of Fleetwood's resurgence a year ago, the first of two European Tour victories en route to the season-long Race to Dubai title. This time around the Englishman started the final round two shots off the lead but rallied with six birdies over his final nine holes to reclaim the trophy.


Full-field scores from the Abu Dhabi HSBC Championship


Fleetwood was five shots behind countryman Ross Fisher when he made the turn, but he birdied the par-5 10th and then added four birdies in a five-hole stretch from Nos. 12-16. The decisive shot came on the final hole, when his pitch from the left rough nestled within a few feet of the hole for a closing birdie.

Fleetwood's 22-under total left him two shots ahead of Fisher and four shots clear of Rory McIlroy and Matthew Fitzpatrick. After entering the week ranked No. 18, Fleetwood is expected to move to at least No. 12 in the world when the new rankings are published.