While you practice this weeks series of hip strengthening poses focus on your core stabilization and maintaining proper posture. Regarding posture, the shoulder blades should be moving together and down the back, shoulders are moving down and away from the ears and the mid-back (thoracic spine) is not rounded.
Begin by standing tall and engaging the navel towards the spine and lifting the ribcage off the waist. Lift the arms over the head but do not scrunch the shoulders towards the ears. Inhale and lunge the right leg forward (maintain a 90 degree angle in the right knee). Hold this position and pulse the right leg up and down for a count of ten. Return to the starting position and switch sides. Repeat three times on each side.
I demonstrate this pose using a balance ball but feel free to incorporate a chair. The purpose of this pose is to activate the gluts, core and maintain your posture. Inhale and engage the core as you move the gluts towards the ball, as if you were sitting in a chair. Do not allow the gluts to touch the ball. Hold for a count of five and repeat five to ten times.
Place the ball under your hips or place your body on the floor. Draw the navel towards your spine and squeeze the gluts as tight as possible. On the exhalation slowly lift the legs off the floor. Hold for a count of three and repeat five times.
If you want to increase the intensity continue to lift the legs higher. Focus on the glutes and the lumbar spine.
Practice these poses three days a week with the last three weeks series of hip flexibility and strengthening exercises and you will generate more power in your swing.
Side Note: Last summer I had the honor of teaching Yoga for Golfers in Scotland and London for six weeks. As a dog lover, (we donate a portion of our product proceeds to Best Friends Animal sanctuary in Utah) I was thrilled to discover that I was able to bring my dogs on the course with me. Playing golf with my dogs is my idea of pure happiness!! Here is a photo of my dogs after the round.