Ten Week Challenge - Week 5

By Katherine RobertsFebruary 6, 2004, 5:00 pm
The Abdominals ' Core Conditioning for the Inside Out

First let me say congratulations! You have made the commitment to incorporate this Yoga for Golfers program into your daily fitness routine. Please take the time to email me and let me know about your progress, successes and challenges. I am here for you and want to help you achieve the best golf and health possible!
 
The importance of working the core through this conditioning sequence is a very simple equation - - if you cannot stabilize the core you will lose power and compromise the full potential of your swing.
 
It has been proven that when the spine is in alignment and is supported with strong core muscles of the body, the smallest amount of energy is required to move. Translated to the golf swing this means that you will become efficient in your use of energy and fatigue less on the course.
 
Working the muscles that support the ability to stabilize the core are essential for managing power in your swing.
 
We know that when one part of the body is compromised, like when someone breaks a leg, another part of the body will take over. It has also been proven that when there is lack of stability in the core the rest of the body will compensate. In the golf swing the arms and wrists will over ride the lack of core strength.
 
Here are some guidelines for working the core incorporating yoga philosophies:
  • Always begin by pressing the navel towards the spine. This initiates the contraction / work in the lower abdominals muscles and increases the action in all the abdominals.

  • Relax the neck ' the head and neck should rest comfortably in your hands.

  • Lace the hands together to support the neck. Do not pull on the head.

  • Keep the chin moving away from the chest.

  • Practice these poses three to five days a week for maximum benefit.

Now on to this week's poses.
Lower Abdominal Core Conditioning pose
PAR Level

Yoga for Golfers - Lower abdominal pose

Place a towel between the knees, feet placed flat on the floor. Note: You may also want to try this pose with the legs on the seat of a chair, knees at a 90 degree angle.
 
Hands rest by your side or behind your neck. Press you navel towards the floor so that there is absolutely no space under the low back. It is acceptable to feel a slight tilt in the pelvis. Breathe deeply and hold for ten breaths. Repeat ten times.
 
Core Conditioning pose with Crunches
PAR / BIRDIE Level

Yoga for Golfers - Core conditioning pose

Hold the lower body position and now add ten crunches. The most important thing to remember in this pose is to move slowly. Inhale, pressing the navel towards the spine, exhale and crunch as you lift the shoulders as high as possible off the floor. Slower is always better!
 
Crunches with Twist
BIRDIE Level

Yoga for Golfers - Crunches with Twist pose

Now add a twist to this pose. Bring the left knee to the right shoulder (Not the right elbow). Repeat on each side ten times. Keep breathing!
 
Boat pose
PAR Level

Yoga for Golfers - Boat pose (Par level)

PAR - Sitting up as tall as possible, place a towel between the knees. Squeeze the towel as tightly as possible. This is so important because it helps stabilize the abdominals.
 
Note: When practicing the Boat poses you should not feel discomfort in the back. Round the back if necessary to help you feel the work in the abdominals and not the low back.
 
Draw the navel towards the spine and lift the arm as high as the knees. Eyes look over the knees, chin is up. Hold for five breaths.
 
Boat pose
BIRDIE / EAGLE Levels

Yoga for Golfers - Boat pose (Birdie / Eagle)

BIRDIE ' Lift the knees off the floor so the lower leg is parallel to the floor. Hold for five more breaths.
 
EAGLE ' Lift the legs so they are fully extended and toes are spread wide. Hold for five breaths.
 
Repeat sequence three times.
 
Next week we will include a sequence for the back and gluts ' also considered the core of the body!
 

Related Links:
  • Ten Week Challenge - Week 1
  • Ten Week Challenge - Week 2
  • Ten Week Challenge - Week 3
  • Ten Week Challenge - Week 4
  • 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 info@yogaforgolfers.com.
  • Cabreras take 1-shot lead in Father/Son

    By Associated PressDecember 16, 2017, 11:23 pm

    ORLANDO, Fla. - Two-time major champion Angel Cabrera and Angel Cabrera Jr. birdied their last three holes for a 13-under 59 to take a one-shot lead Saturday in the PNC Father-Son Challenge.

    Cabrera, a Masters and U.S. Open champion, is making his debut in this popular 36-hole scramble. His son said he practiced hard for 10 days. What helped put him at ease was watching his father make so many putts.

    ''We combined very well,'' Cabrera said. ''When I hit a bad shot, he hit a good one. That's the key.''

    They had a one-shot lead over Mark O'Meara and Shaun O'Meara, who are playing for the first time. That included a birdie on the last hole, which O'Meara attributed to the strength of his son.

    ''My little man hit it 58 yards by me on the 18th,'' said O'Meara, the Masters and British Open champion in 1998. ''It's a little easier coming in with a 6-iron.''

    Defending champions David Duval and Nick Karavites rallied over the back nine at the Ritz-Carlton Golf Club for a 61. They are trying to become the first father-son team to repeat as winners since Bernhard and Stefan Langer in 2006. Larry Nelson won two years in a row in 2007 and 2008, but with different sons.

    ''I'd imagine we have to break 60 tomorrow to have a chance to win, but hey, stranger things have happened,'' Duval said. ''I've even done it myself.''

    Duval shot 59 at the Bob Hope Classic to win in 1999 on his way to reaching No. 1 in the world that year.

    Duval and his stepson were tied with Bernhard Langer and 17-year-old Jason Langer, who made two eagles on the last five holes. This Langer tandem won in 2014.

    Jack Nicklaus, playing with grandson G.T., opened with a 68.

    Getty Images

    Woods' 2018 schedule coming into focus ... or is it?

    By Golf Channel DigitalDecember 16, 2017, 5:46 pm

    Two weeks after his successful return to competition at the Hero World Challenge, Tiger Woods’ 2018 schedule may be coming into focus.

    Golfweek reported on Saturday that Woods hopes to play the Genesis Open in February according to an unidentified source with “direct knowledge of the situation.”

    Woods’ agent Mark Steinberg declined to confirm the 14-time major champion would play the event and told GolfChannel.com that Woods – who underwent fusion surgery to his lower back in April – is still formulating his ’18 schedule.

    Woods’ foundation is the host organization for the Genesis Open and the event supports the Tiger Woods Learning Center in Anaheim, Calif.

    The Genesis Open would be Woods’ first start on the PGA Tour since he missed the cut last January at the Farmers Insurance Open.

    Rose weathering delayed Indonesian Masters

    By Associated PressDecember 16, 2017, 3:52 pm

    JAKARTA, Indonesia - Justin Rose held a three-stroke lead after eight holes of the third round Saturday when play was suspended for the day due to bad weather at the Indonesian Masters.

    Rose was 3-under on the day and led his playing partners Kiradech Aphibarnrat and Scott Vincent. The Englishman led both players by a stroke after the second round was completed Saturday morning due to weather delays on Friday.

    Brandt Snedeker withdrew with apparent heat exhaustion on Friday on the 11th hole of the second round. Ranked 51st in the world, he flew to Jakarta looking to move inside the top 50 by the end of the year and ensure a spot in next year's Masters.

    Getty Images

    Lexi (wrist) WDs from Diamond Resorts Invitational

    By Golf Channel DigitalDecember 15, 2017, 11:27 pm

    Lexi Thompson on Friday withdrew from the Diamond Resorts Invitational, citing inflammation in her wrist. Thompson, who teamed with Tony Finau to finish tied for fourth place in last week's QBE Shootout, said she is under strict doctor's order not to hit golf balls until mid-January.

    The Diamond Resorts Invitational is scheduled Jan. 12-14 at Tranquilo Golf Club in Orlando, Fla. The field for te 54-hole event includes LPGA and PGA Tour Champions players, as well as celebrities from the worlds or sports and entertainment.