This week we will practice two poses ' the triangle pose and the seated twist. Remember to modify the poses, breathe deeply and draw the navel towards the spine to activate the core. Specifically in the seated twist focus on initiating the twist from the lower abdominals or base of the spine and not the cervical spine.
Step the left foot forward approximately four feet and place the left foot parallel to the edge of the yoga mat. Internally rotate the right leg and right foot. Focus on activating the feet by lifting in the arches, lift the toes, spread the toes wide and then gently relax the toes. Activate the quads, inner thighs and core. Feel the ribcage lift off the waist and lift the arms to shoulder height spreading the fingers wide.
Extend your left ribcage over your left leg as you focus on the stretch in the intercostals and arm. Extend and hold for three to five breaths and place the left hand on the left leg. Hold for three more deep breaths.
Engage the core and revolve the ribcage towards the sky. Hold for three more breaths and switch sides.
Note: Pay attention to your form as you move in and out of the pose.
Sitting tall with the legs extended cross your left leg over your right knee. Bring your left arm behind your body and press the arm against the spine for more leverage. Bring the right arm to the outside of the left leg and place the club in your hand and against your knee for more intensity. Inhale deeply and draw the navel towards your spine. Focus on revolving from the core. On your exhalation, rotate from the base of the spine. Hold for five to ten breaths and switch sides.
Note: If your hamstrings are very tight you can do this pose sitting in a chair. If are seated, cross your left leg over your right knee.
Birdie / Eagle Level
Deepen the pose now by dropping the club and placing the right elbow on the outside of the left knee. For more of a stretch in the shoulders extend right arm and press the arm against the knee. Hold for five more breaths and switch sides.
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Editor's Note: Katherine Roberts, founder of Yoga for Golfers, has over 20 years of experience in fitness training, yoga studies, professional coaching and motivation. Katherine welcomes your email questions and comments, contact her at Katherine@YogaForGolfers.com or visit www.YogaForGolfers.com.