The New Year Challenge Week 4


The New Year Challenge ' Lower Body ' Assessments and Solutions
Week four continues our New Years challenge ' more yoga postures designed to increase strength and flexibility in the lower body. Building strength in the lower body includes the tips from last week as well as this weeks warrior pose sequence and balancing postures.
Content note: Visit my archived video tips for over 50 exercises in streaming real time. These tips are great if you want to see and hear the subtleties of the exercises.
Check out the expanded version of this series on the More Power and Distance DVD
@ Yoga for Golfers
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Lets get to it!
Lower body strength / quad strength:
Standing wall squat: Bring your spine to the wall and walk the feet away from the wall until your knees are at a ninety degree angle and the quads are close to parallel to the floor. Press your navel against the wall and hold for as long as possible. Measure the length of time you are able to hold the wall squat.

Warrior I to II:
Warrior I pose:
Place your right foot forward and left leg behind you. Separate the legs approximately four feet apart. Internally rotate your left leg with the left foot internally rotated at a 45 degree angle. Note: You may feel the stretch in the ankle and Achilles which is completely normal. Bend your right knee to a 90 degree angle. Rotate your hips towards the front of your mat as if your hips are headlights pointing forward. Pull your navel in, tailbone down and lift your ribcage off your waist. Extend the arms over your head and hold for five deep breaths.

Warrior II pose:
Keep your legs in the same position as Warrior I pose and rotate your hips to the left. Note: check the alignment of your right knee. Your knee should be directly over your ankle and not revolving inward. Extend your arms and hold for five more breaths. Switch sides.


Triangle pose:
Separate the feet approximately four feet apart. The left foot is parallel to your yoga mat and the right leg internally rotates. Internally rotate the right foot. Slide your left hand down your left leg, feeling the stretch in your legs as well as your trunk. Hold for five deep breaths and switch sides.

Supported, passive pigeon pose:
In this photograph, I am supporting the student as if he is sitting against a wall.
Sit with your body approximately six inches off the wall. Cross your right ankle over your left knee. Bend your left knee towards your body and slide your back against the wall. Sit up as tall as possible. Close your eyes and allow gravity to move you deeper into the pose. Breathe and mentally move your energy into the tight areas of your hips. Hold for three minutes and switch sides.

Balance on one leg and have someone time your ability to balance. Switch sides and repeat. Now close your eyes and repeat the same test.

Tree poses:
Focus your eyes on a spot approximately four feet in front of your yoga mat. Using your core lift your right leg and place your right foot either on top or under your knee. Place your hands on your waist or over your head. Hold for ten breaths and switch sides.

Balancing T pose or Warrior III pose:
Continue to focus your eyes four feet on front of your mat. Pull your navel in and extend your leg behind you as you bring your body towards the floor. Ultimately your body will be parallel to the floor and you will look like the letter T. Place your hands on your waist or extended your arms next to your body. Hold for five to ten breaths and switch sides.

Next week we target the upper body!
See you on The Turn!
Related Links:
  • Katherine Roberts Article Archive
  • Katherine Roberts Video Archive
  • Health & Fitness Main Page

    Katherine Roberts - Yoga For GolfersEditor'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 or visit