Ten Week Challenge - Week 6

By Katherine RobertsFebruary 13, 2004, 5:00 pm
The Back - Core Conditioning continued
Last week we discussed the abdominal section of the core and its importance as it relates to stabilization of the spine. This same training philosophy applies to the back portion of the core - the erector spinae muscles and the gluts. Without this stabilization consistency and power are compromised.
We know the golf swing puts tremendous strain on the body - particularly in the area of the low back. Professionals as well as high and low handicap golfers, have all experienced discomfort in the low back.
This week's sequence of Yoga for Golfers postures address the low back, providing strength, greater endurance, and more consistency in your swing. Combine this week and last week's core abdominal sequence for a comprehensive conditioning program. My suggestion is to do this sequence three times a week.
Here are some guidelines for working the core incorporating yoga philosophies:
  • Always begin by engaging the gluts. Then draw the navel towards the spine as we do in most of the poses.

  • Think of the tailbone moving downward towards the floor which will also protect the back from injury.

  • Do not hyper-extend the neck in any pose.

  • Remember to BREATHE!

Extended Table pose
PAR Level

Yoga for Golfers - Extended Table pose preparation

Begin on all fours. Draw the navel in, and extend the right leg, toes and hip pointing downward. Keep the gluts active and do not arch the back. Use the core abs to stabilize the trunk.
Yoga for Golfers - Extended Table pose

Now lift the left arm up, extending it forward, palm facing you. Hold for five to seven breaths and switch sides.
Active Modified Cobra pose
PAR Level

Yoga for Golfers - Active Modified Cobra pose

Begin by placing a rolled up towel between the inner thighs. Squeeze the towel as your bring the legs together, engage the buttocks and draw the navel inwards. The tailbone moves down. Now squeeze the towel 50% more than the last breath. Gently lift the chest off the ground with most of the action coming from the back and not the hands. Hold for five breaths and rest. Repeat three times.
Full Cobra pose

Yoga for Golfers - Full Cobra pose

Now lift the chest higher and hold for five breaths. Be sure not to hyper-extend the neck.
Locust pose
PAR Level

Yoga for Golfers - Locust pose

On your belly, draw the navel inward, tailbone down, very active gluts.
Lift the right leg and left arm. Pay attention to relaxing your neck. Eyes focus towards the floor.
Hold for five to seven breaths and switch sides.
Full Locust pose

Yoga for Golfers - Full Locust pose

Now lift both arms and both legs. Hold for five to seven breaths. Repeat three times.
Chest Opening Locust pose

Yoga for Golfers - Chest Opening Locust pose

On your belly, draw the navel inward, tailbone down. Engage the buttocks and squeeze the legs together. Lace the hands behind the back. Note: you may use a towel or strap to bring the hands together.
Roll the shoulders back and lift the chest off the floor as you keep the legs pressing against the floor. Point the toes so you work the tops of the feet.
Hold for five breaths and repeat three times.
Please e-mail me and let me know about your progress. You should be feeling great and seeing tremendous benefit in your golf game!
Related Links:
  • Ten Week Challenge - Week 1
  • Ten Week Challenge - Week 2
  • Ten Week Challenge - Week 3
  • Ten Week Challenge - Week 4
  • Ten Week Challenge - Week 5
  • 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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    Hadwin returns to site of last year's 59

    By Will GrayJanuary 17, 2018, 11:04 pm

    Adam Hadwin had a career season last year, one that included shooting a 59 and winning a PGA Tour event. But those two achievements didn't occur in the same week.

    While Hadwin's breakthrough victory came at the Valspar Championship in March, it was at the CareerBuilder Challenge in January when he first made headlines with a third-round 59 at La Quinta Country Club. Hadwin took a lead into the final round as a result, but he ultimately couldn't keep pace with Hudson Swafford.

    He went on to earn a spot at the Tour Championship, and Hadwin made his first career Presidents Cup appearance in October. Now the Canadian returns to Palm Springs, eager to improve on last year's result and hoping to earn a spot in the final group for a third straight year after a T-6 finish in 2016.

    "A lot of good memories here in the desert," Hadwin told reporters. "I feel very comfortable here, very at home. Lots of Canadians, so it's always fun to play well in front of those crowds and hopefully looking forward to another good week."

    Hadwin's 59 last year was somewhat overshadowed, both by the fact that he didn't win the event and that it came just one week after Justin Thomas shot a 59 en route to victory at the Sony Open. But he's still among an exclusive club of just eight players to have broken 60 in competition on Tour and he's eager to get another crack at La Quinta on Saturday.

    "If I'm in the same position on 18, I'm gunning for 58 this year," Hadwin said, "not playing safe for 59."

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    Rahm: If I thought like Phil, I could not hit a shot

    By Will GrayJanuary 17, 2018, 10:39 pm

    When it comes to Jon Rahm and Phil Mickelson, there are plenty of common bonds. Both starred at Arizona State, both are now repped by the same agency and Rahm's former college coach and agent, Tim Mickelson, now serves full-time as his brother's caddie.

    Those commonalities mean the two men have played plenty of practice rounds together, but the roads quickly diverge when it comes to on-course behavior. Rahm is quick, fiery and decisive; Mickelson is one of the most analytical players on Tour. And as Rahm told reporters Wednesday at the CareerBuilder Challenge, those differences won't end anytime soon.

    "I don't need much. 'OK, it's like 120 (yards), this shot, right," Rahm said. "And then you have Phil, it's like, 'Oh, this shot, the moisture, this going on, this is like one mile an hour wind sideways, it's going to affect it one yard. This green is soft, this trajectory. They're thinking, and I'm like, 'I'm lost.' I'm like, 'God if I do that thought process, I could not hit a golf shot.'"

    CareerBuilder Challenge: Articles, photos and videos

    The tactics may be more simplified, but Rahm can't argue with the results. While Mickelson is in the midst of a winless drought that is approaching five years, Rahm won three times around the world last year and will defend a PGA Tour title for the first time next week at Torrey Pines.

    Both men are in the field this week in Palm Springs, where Mickelson will make his 2018 debut with what Rahm fully expects to be another dose of high-level analytics for the five-time major winner with his brother on the bag.

    "It's funny, he gets to the green and then it's the same thing. He's very detail-oriented," Rahm said of Mickelson. "I'm there listening and I'm like, 'Man, I hope we're never paired together for anything because I can't think like this. I would not be able to play golf like that. But for me to listen to all that is really fun."

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    DJ changes tune on golf ball distance debate

    By Will GrayJanuary 17, 2018, 9:16 pm

    World No. 1 Dustin Johnson is already one of the longest hitters in golf, so he's not looking for any changes to be made to golf ball technology - despite comments from him that hinted at just such a notion two months ago.

    Johnson is in the Middle East this week for the Abu Dhabi HSBC Championship, and he told BBC Sport Wednesday that he wouldn't be in favor of making changes to the golf ball in order to remedy some of the eye-popping distances players are hitting the ball with ever-increasing frequency.

    "It's not like we are dominating golf courses," Johnson said. "When was the last time you saw someone make the game too easy? I don't really understand what all the debate is about because it doesn't matter how far it goes; it is about getting it in the hole."

    Johnson's rhetorical question might be answered simply by looking back at his performance at the Sentry Tournament of Champions earlier this month, an eight-shot romp that featured a tee shot on the 433-yard 12th hole that bounded down a slope to within inches of the hole.

    Johnson appeared much more willing to consider a reduced-distance ball option at the Hero World Challenge in November, when he sat next to tournament host Tiger Woods and supported Woods' notion that the ball should be addressed.

    "I don't mind seeing every other professional sport, they play with one ball. All the pros play with the same ball," Johnson said. "In baseball, the guys that are bigger and stronger, they can hit a baseball a lot further than the smaller guys. ... I think there should be some kind of an advantage for guys who work on hitting it far and getting that speed that's needed, so having a ball, like the same ball that everyone plays, there's going to be, you're going to have more of an advantage."

    Speaking Wednesday in Abu Dhabi, Johnson stood by the notion that regardless of whether the rules change or stay the same, he plans to have a leg up on the competition.

    "If the ball is limited then it is going to limit everyone," he said. "I'm still going to hit it that much further than I guess the average Tour player."

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    LPGA lists April date for new LA event

    By Golf Channel DigitalJanuary 17, 2018, 8:18 pm

    The LPGA’s return to Los Angeles will come with the new Hugel-JTBC Open being played at Wilshire Country Club April 19-22, the tour announced Wednesday.

    When the LPGA originally released its schedule, it listed the Los Angeles event with the site to be announced at a later date.

    The Hugel-JTBC Open will feature a 144-player field and a $1.5 million purse. It expands the tour’s West Coast swing, which will now be made up of four events in California in March and April.

    The LPGA last played in Los Angeles in 2005. Wilshire Country Club hosted The Office Depot in 2001, with Annika Sorenstam winning there.