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.
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    Stock Watch: Strange grumpy; Tiger Time again?

    By Ryan LavnerJanuary 23, 2018, 1:00 pm

    Each week on GolfChannel.com, we’ll examine which players’ stocks and trends are rising and falling in the world of golf.

    RISING

    Jon Rahm (+9%): This should put his whirlwind 17 months in the proper context: Rahm (38) has earned four worldwide titles in 25 fewer starts – or a full season quicker – than Jordan Spieth (63). This kid is special.

    Tommy Fleetwood (+7%): Putting on a stripe show in windy conditions, the Englishman defended his title in Abu Dhabi (thanks to a back-nine 30) and capped a 52-week period in which he won three times, contended in majors and WGCs, and soared inside the top 15 in the world.

    Sergio (+3%): Some wholesale equipment changes require months of adjustments. In Garcia’s case, it didn’t even take one start, as the new Callaway staffer dusted the field by five shots in Singapore.

    Rory (+2%): Sure, it was a deflating Sunday finish, as he shot his worst round of the week and got whipped by Fleetwood, but big picture he looked refreshed and built some momentum for the rest of his pre-Masters slate. That’s progress.

    Ken Duke (+1%): Looking ahead to the senior circuit, Duke, 48, still needs a place to play for the next few years. Hopefully a few sponsors saw what happened in Palm Springs, because his decision to sub in for an injured Corey Pavin for the second and third rounds – with nothing at stake but his amateur partner’s position on the leaderboard – was as selfless as it gets.


    FALLING

    Austin Cook (-1%): The 54-hole leader in the desert, he closed with 75 – the worst score of anyone inside the top 40. Oy.

    Phil (-2%): All of that pre-tournament optimism was tempered by the reality of his first missed cut to start the new year since 2009. Now ranked 45th in the world, his position inside the top 50 – a spot he’s occupied every week since November 1993 – is now in jeopardy.

    Careful What You Wish For (-3%): Today’s young players might (foolishly) wish they could have faced Woods in his prime, but they’ll at least get a sense this week of the spectacle he creates. Playing his first Tour event in a year, and following an encouraging warmup in the Bahamas, his mere presence at Torrey is sure to leave everyone else to grind in obscurity.

    Curtis Strange (-5%): The two-time U.S. Open champ took exception with the chummy nature of the CareerBuilder playoff, with Rahm and Andrew Landry chatting between shots. “Are you kidding me?” Strange tweeted. “Talking at all?” The quality of golf was superb, so clearly they didn’t need to give each other the silent treatment to summon their best.

    Brooks Koepka (-8%): A bummer, the 27-year-old heading to the DL just as he was starting to come into his own. The partially torn tendon in his left wrist is expected to knock him out of action until the Masters, but who knows how long it’ll take him to return to game shape.

    Getty Images

    What's in the bag: CareerBuilder winner Rahm

    By Golf Channel DigitalJanuary 22, 2018, 10:37 pm

    Jon Rahm defeated Andrew Landry in a playoff to earn his second PGA Tour title at the CareerBuilder Challenge. Here's what's in his bag:

    Driver: TaylorMade M4 (9.5 degrees), with Aldila Tour Green 75 TX shaft

    Fairway wood: TaylorMade M3 (19 degrees), with Aldila Tour Green 75 TX shaft

    Irons: TaylorMade P790 (3), P750 (4-PW), with Project X 6.5 shafts

    Wedges: TaylorMade Milled Grind (52, 56 degrees), Milled Grind Hi-Toe (60 degrees), with Project X 6.5 shafts

    Putter: TaylorMade Spider Tour Red

    Ball: TaylorMade TP5x

    Getty Images

    Strange irked by Rahm-Landry friendly playoff

    By Jason CrookJanuary 22, 2018, 9:45 pm

    Curtis Strange knows a thing or two about winning golf tournaments, and based on his reaction to the CareerBuilder Challenge playoff on Sunday, it’s safe to say he did things a little differently while picking up 17 PGA Tour victories in his Hall-of-Fame career.

    While Jon Rahm and Andrew Landry were “battling” through four extra holes, Strange, 62, tweeted his issues with the duo’s constant chit-chat and friendly banter down the stretch at La Quinta Country Club, where Rahm eventually came out on top.

    The two-time U.S. Open champ then engaged with some followers to explain his point a little more in depth.

    So, yeah ... don't think he's changing his perspective on this topic anytime soon ever.

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    Randall's Rant: The Euros won't just roll over

    By Randall MellJanuary 22, 2018, 9:36 pm

    The Ryder Cup may not be the King Kong of golf events yet, but you can hear the biennial international team event thumping its chest a full eight months out.

    As anticipation for this year’s big events goes, there is more buzz about Europe’s bid to hold off a rejuvenated American effort in Paris in September than there is about the Masters coming up in April.

    Thank Europe’s phenomenal success last weekend for that.

    And Rory McIlroy’s impassioned remarks in Abu Dhabi.

    And the provocative bulletin board material a certain Sports Illustrated writer provided the Europeans a couple months ago, with a stinging assault on the Euro chances that read like an obituary.

    McIlroy was asked in a news conference before his 2018 debut last week what he was most excited about this year.

    The Ryder Cup topped his list.

    Though McIlroy will be trying to complete the career Grand Slam at Augusta National come April, he talked more about the Ryder Cup than he did any of the game’s major championships.

    When asked a follow-up about the American team’s resurgence after a task-force overhaul and the injection of young, new star power, McIlroy nearly started breaking down the matchup. He talked about the young Americans and how good they are.

    “Yeah, the Americans have been, obviously, very buoyant about their chances and whatever, but it’s never as easy as that. ... The Ryder Cup’s always close,” McIlroy said. “I think we’ll have a great team, and it definitely won’t be as easy as they think it’s going to be.”



    McIlroy may have been talking about Alan Shipnuck’s bold prediction after the American Presidents Cup rout last fall.

    Or similar assertions from TV analysts.

    “The Ryder Cup is dead – you just don’t know it yet,” Shipnuck wrote. “One of the greatest events in sport is on the verge of irrelevancy. The young, talented, hungry golfers from the United States, benefitting from the cohesive leadership of the Task Force era, are going to roll to victory in 2018 in Paris.”

    European Ryder Cup captain Thomas Bjorn won’t find words that will motivate the Euros more than that as he watches his prospective players jockey to make the team.

    And, boy, did they jockey last weekend.

    The Euros dominated across the planet, not that they did it with the Ryder Cup as some rallying cry, because they didn’t. But it was a heck of an encouraging start to the year for Bjorn to witness.

    Spain’s Jon Rahm won the CareerBuilder Challenge on the PGA Tour, England’s Tommy Fleetwood started the week at Abu Dhabi paired with American and world No. 1 Dustin Johnson and won the European Tour event, and Spain’s Sergio Garcia won the Singapore Open in a rout on the Asian Tour.

    And McIlroy looked close to being in midseason form, tying for third in his first start in three months.

    Yes, it’s only January, and the Ryder Cup is still a long way off, with so much still to unfold, but you got an early sense from McIlroy how much defending European turf will mean to him and the Euros in Paris in September.

    The Masters is great theater, the U.S. Open a rigorous test, The Open and the PGA Championship historically important, too, but the Ryder Cup touches a nerve none of those do.

    The Ryder Cup stokes more fervor, provokes more passion and incites more vitriol than any other event in golf.

    More bulletin board material, too.

    Yeah, it’s a long way off, but you can already hear the Ryder Cup’s King Kong like footsteps in its distant approach. Watching how the American and European teams come together will be an ongoing drama through spring and summer.