Playing from the Core Week 1

By Katherine RobertsAugust 5, 2005, 4:00 pm
The core of the body represents the fundamental stabilizing forces of the body. In my opinion, core and core stabilization is the most important component in yoga, followed by the breath and calmness of mind. The term core encompasses the abdominals, lumbar spine muscles, gluts and pelvic floor. Working the core supports the spine, posture, address as well as the visceral systems of the body.
 
In the next four weeks we will implement a series of yoga poses supporting your physical and mental strengths. Core concepts represent thoughts for the week intended to enhance the performance which cannot be physically measured. Remember that the mind rules the body! These yoga poses are beneficial for all ages and fitness / flexibility levels. Golf benefits of working the core include:
 
  • Stabilization of the body angle at the address or set-up position
  • Assists in maintaining your spine angle throughout the swing phase
  • Facilitates awareness of core strength and stability
  • Increases power and distance
  • Supports consistency
     
    Pilates Roll:

    Yoga for Golfers

    Begin by sitting up as tall as possible, zipping up the lower belly and rolling the shoulders back.
     
    Yoga for Golfers

    Pull the navel towards the spine as you round the back and lower the upper body. When you feel the abdominals fully engaged, hold for ten seconds and then repeat five to ten times. Elongating the spine is equally as important as rounding the back. Proper posture is essential in the set-up position of the golf swing.
     
    Sphinx pose:

    Yoga for Golfers

    The most essential element of this pose is the awareness of the low belly or TVA. Focus on lengthening out of the low back by drawing the navel towards the spine and the ribcage off the waist. Squeeze the gluts to protect the lumbar spine. Note: you should not feel a compression in the low back but more of a strengthening of the lumbar spine and gluts.
     
    Place the elbows under the shoulders, palms flat on the mat. Bring the legs together, tops of the feet on the floor and squeeze the gluts.
     
    Note: In this photo I placed a towel between the upper thighs which helps bring awareness to the concept of engaging the legs together.
     
    Inhale as you activate the lower body and on the exhale lift the chest. Repeat this dynamic motion five to ten times.
     
    Note: Lift out of the shoulders and press the thoracic spine forward.
     
    Supported Bridge pose:

    Yoga for Golfers

    Place a yoga block under the tail bone as represented in the photo. Focus on the extension of the front of the body. You should not feel a restriction in the lumbar spine. Allow the body to rest on the yoga block for three to five minutes. Breathe deeply in and out through the nose.
     
    The Supported Bridge pose will be practiced every week as the counter pose for core exercises. Demonstrating the pose is Golf Magazine Top 100 Instructor Paul Trittler. He is the director of instruction for the Kostis-McCord Learning Center in Scottsdale, Arizona.
     
    A Core Concept
    Function follows thought, you are what you think, like creates like. These concepts have one common thread; you create that which you focus on. Professional athletes, coaches and performance specialists agree that the mind rules the body. Every physical action is initiated by the brain. The brain helps to create the desired outcome. This week pay close attention to the action of your mind. Are you hyper-critical of others, hyper critical of yourself on the golf course? Take time each morning to envision your desired outcome. The body, mind and the universe will support your intention. Function follows thought!
     
    Have a great week! - - Katherine
     
    Related Links:
  • Katherine Roberts Article Archive
  • Health & Fitness Main Page
     
    Editor's Note: Katherine Roberts, founder of Yoga for Golfers, has 20 years of experience in fitness training, yoga studies, professional coaching and motivation. Katherine welcomes your email questions and comments, contact her at Katherine@KRTotalFitness.com or visit www.KRTotalFitness.com.
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    Suspended Hensby offers details on missed drug test

    By Will GrayDecember 12, 2017, 11:30 pm

    One day after receiving a one-year suspension from the PGA Tour for failing to provide a sample for a drug test, Mark Hensby offered details on the events that led to his missed test in October.

    Hensby, 46, released a statement explaining that the test in question came after the opening round of the Sanderson Farms Championship, where the Aussie opened with a 78. Frustrated about his play, Hensby said he was prepared to give a blood sample but was then informed that the test would be urine, not blood.

    "I had just urinated on the eighth hole, my 17th hole that day, and knew that I was probably unable to complete the urine test for at least a couple more hours," Hensby said. "I told this gentleman that I would complete the test in the morning prior to my early morning tee time. Another gentleman nearby told me that 'they have no authority to require me to stay.' Thus, I left."

    Hensby explained that he subsequently received multiple calls and texts from PGA Tour officials inquiring as to why he left without providing a sample and requesting that he return to the course.

    "I showed poor judgment in not responding," said Hensby, who was subsequently disqualified from the tournament.

    Hensby won the 2004 John Deere Classic, but he has missed six cuts in seven PGA Tour starts over the last two years. He will not be eligible to return to the Tour until Oct. 26, 2018.

    "Again, I made a terrible decision to not stay around that evening to take the urine test," Hensby said. "Obviously in hindsight I should have been more patient, more rational and taken the test. Call me stupid, but don't call me a cheater. I love the game. I love the integrity that it represents, and I would never compromise the values and qualities that the game deserves."

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    Day's wife shares emotional story of miscarriage

    By Golf Channel DigitalDecember 12, 2017, 4:12 pm

    Jason Day’s wife revealed on social media that the couple had a miscarriage last month.

    Ellie Day, who announced her pregnancy on Nov. 4, posted an emotional note on Instagram that she lost the baby on Thanksgiving.

    “I found out the baby had no heartbeat anymore. I was devastated,” she wrote. “I snuck out the back door of my doctor, a hot, sobbing, mascara-covered mess. Two and a half weeks went by witih me battling my heart and brain about what was happening in my body, wondering why this wouldn’t just be over.”

    The Days, who have two children, Dash and Lucy, decided to go public to help others who have suffered similar heartbreak.

    “I hope you know you aren’t alone and I hope you feel God wrap his arms around you when you feel the depths of sorrow and loss,” she wrote.  

    Newsmaker of the Year: No. 5, Sergio Garcia

    By Golf Channel DigitalDecember 12, 2017, 1:00 pm

    This was the year it finally happened for Sergio Garcia.

    The one-time teen phenom, known for years as “El Nino,” entered the Masters as he had dozens of majors beforehand – shouldered with the burden of being the best player without a major.

    Garcia was 0-for-72 driving down Magnolia Lane in April, but after a thrilling final round and sudden-death victory over Justin Rose, the Spaniard at long last captured his elusive first major title.

    The expectation for years was that Garcia might land his white whale on a British links course, or perhaps at a U.S. Open where his elite ball-striking might shine. Instead it was on the storied back nine at Augusta National that he came alive, chasing down Rose thanks in part to a memorable approach on No. 15 that hit the pin and led to an eagle.


    Full list of 2017 Newsmakers of the Year


    A green jacket was only the start of a transformative year for Garcia, 37, who heaped credit for his win on his then-fiancee, Angela Akins. The two were married in July, and months later the couple announced that they were expecting their first child to arrive just ahead of Garcia’s return to Augusta, where he'll host his first champions’ dinner.

    And while players often cling to the notion that a major win won’t intrinsically change them, there was a noticeable difference in Garcia over the summer months. The weight of expectation, conscious or otherwise, seemed to lift almost instantly. Like other recent Masters champs, he took the green jacket on a worldwide tour, with stops at Wimbledon and a soccer match between Real Madrid and Barcelona.

    The player who burst onto the scene as a baby-faced upstart is now a grizzled veteran with nearly two decades of pro golf behind him. While the changes this year occurred both on and off the course, 2017 will always be remembered as the year when Garcia finally, improbably, earned the title of major champion.


    Masters victory


    Article: Garcia defeats Rose to win Masters playoff

    Article: Finally at peace: Garcia makes major breakthrough

    Article: Garcia redeems career, creates new narrative


    Video: See the putt that made Sergio a major champ


    Green jacket tour

    Article: Take a look at Sergio's crazy, hectic media tour

    Article: Garcia with fiancée, green jacket at Wimbledon

    Article: Watch: Garcia kicks off El Clasico in green jacket


    Man of the people


    Article: SERGIO! Garcia finally gets patrons on his side

    Article: Fan finally caddies for Sergio after asking 206 times

    Article: Sergio donates money for Texas flood relief


    Article: Connelly, Garcia paired years after photo together


    Ace at 17th at Sawgrass


    Growing family

    Article: Sergio, Angela get married; Kenny G plays reception

    Article: Garcia, wife expecting first child in March 2018


    Departure from TaylorMade


    Article: Masters champ Garcia splits with TaylorMade


    Squashed beef with Paddy

    Article: Harrington: Garcia was a 'sore loser'

    Article: Sergio, Padraig had 'great talk,' are 'fine'


    Victory at Valderrama


    Article: Garcia gets first win since Masters at Valderrama

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    Newsmakers of the Year: Top 10 in 2017

    By Golf Channel DigitalDecember 12, 2017, 12:30 pm