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This week I played in a four day golf tournament (allow me some indulgence here.I was in first place after day two, finished in third place in the tournament in a field of 60 golf writers). Yesterday before teeing off I began stretching the areas of my body which seemed to have taken the most stress. Of course my low back was one of those areas, followed by my hips. My group was # 1A to tee off so my cart was first in the shot gun line up. Within in three minutes almost every golfer in the field was stretching ' and asking for assistance with their low back discomfort.
 
This weeks yoga exercise is called the cobra pose and we will do this pose with the assistance of the Thera-Ball. It is one of the best lumbar strengthening poses and supports endurance and power in your swing.
 
Place the Thera-ball below the hip bones for Par level intensity. For greater intensity place the ball on the upper quads. The hands are directly below the shoulders, spread the fingers wide and press the base of your fore finger into the floor. The action in the hands is an opportunity to work the strength in the fingers and wrists.
 
Par Level:

Build Endurance and Power

Draw the navel into the spine and stabilize the low back. The thoracic spine moves down as the shoulders roll back, away from the ears. Squeeze the legs together as well as the gluts. Hold here for one minute.
 
Birdie / Eagle level:

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Inhale deeply and slightly bend the elbows as you activate the triceps. Exhale and lift the legs. Hold for a slow count of five, return to the original position and repeat five to ten times.
 
Relaxation position:

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After you have completed the cobra pose, roll back onto the ball and allow your body to rest, feeling the stretch in the opposing position for the cobra poses. Breathe deeply and hold for five breaths.
 
Katherine Roberts - Total FitnessBe sure to check out my new DVD...
8 Minutes to a Better Swing as well as other holiday gift ideas with 50% savings in our ProShop @ www.KRTotalFitness.com.
 
As always, I can be reached for any health and fitness questions and comments @ Katherine@KRTotalFitness.com.
 
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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 Katherine@KRTotalFitness.com.