Lumber and thoracic spine muscles
Increases hip rotation and strength for more power
Core strength and increased ROM
Swing plane stabilization
Let's begin this week's poses.....
The title of this pose was developed by the image of the hinge of a scissors. Similarly the hips are aligned so that they are level ' the right hip moves backward and the left hip moves forward.
Place the right foot forward, left foot back and squeeze the Thera-Ball between your legs. Focus on your quads and core as you draw your navel towards your spine. Keep breathing!
Par level: Note: If necessary feel free to place a chair in front of you and bring your hands to the back of the chair.
Birdie Level: Bring the hands to the hips. Inhale deeply as you lengthen the spine and pull the belly in, exhale as you hinge from the hips, folding forward over the right leg. Remember to pull the right hip back! Inhale again and exhale as you return to the starting position. Repeat five times.
Eagle Level: Bring the body so it is parallel to the floor. Extend the arms to the side (like an airplane) focusing on rolling the shoulders back and working the upper back and shoulder muscles. Do not hyper-extend the neck.
Bring the upper body back to the starting position. Inhale deeply and pull your navel towards your spine. Exhale and fold forward over the right leg. Slide the left hand to the right quad or knee. Inhale as you bring the right hand to your waist. Exhale and twist from your torso. Return to the starting position and repeat in a dynamic, fluid movement five times.
Extend the right arm up, palm facing away from you and hold for a slow count of ten. Switch sides.
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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 email@example.com.