Power from the Hips - Week 3

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This week we continue our efforts to increase hip rotation and strength in the lower body. In the golf swing power is generated from the lower body to the torso and then the upper body. For your maximum performance, you will need a balance of flexibility and strength in the lower body, specifically the hips.
 
The golf benefits of this weeks poses:
  • Supports more power generated in the lower body ' more power equals more distance.

  • Strengthens the gluts ' hip turn and speed in your swing ' more power and consistency.

  • Increases hip rotation and awareness of hip function.

  • Enhances balance and mental focus.

Dancer pose / Quad stretch:

Yoga for Golfers Yoga for Golfers

Begin by focusing your eyes on a spot on the floor approximately four feet in front of your yoga mat. Place your stretching strap around your left foot. Lift the right arm and on your exhalation press your left heel away from the gluts. Note: Keep your knees in alignment with each other. Do not allow the knee to externally rotate. As you press your foot and heel away from your gluts press your foot into the strap and the pull on the strap. This action increases the intensity of the stretch. Hold for two breaths, release the tension and repeat five times. Switch sides.
 
Triangle pose:

Yoga for Golfers Yoga for Golfers

Step the left foot approximately four to five feet in front of the right leg. Internally rotate the right leg and foot. Align the left foot parallel to the edge of your yoga mat. Engage the quads and adductors. Inhale deeply and on the exhalation slide your left hand down your left leg. Once you are at the edge of the stretch hold for five breaths and switch sides. Repeat three times on each side.

Chair pose on the ball:

Yoga for Golfers Yoga for Golfers

Place the feet hip width apart and draw the navel towards the spine. Inhale deeply and squat down as if you are sitting in a chair or on the ball. Repeat five times and hold for five breaths. Rest for one minute and repeat three times. Focus on the gluts and quads.
 
Crescent Warrior lunges:

Yoga for Golfers

Begin standing tall, drawing the navel towards the spine and lift the ribcage off the waist. Pick a spot on the floor approximately four feet in front of your yoga mat. Inhale deeply and step the right foot forward approximately four feet in front of the left. Maintain a ninety degree angle in the right leg. On the inhalation, lunge slightly deeper. On the exhalation, return the body to the starting position. Repeat ten times and switch sides.
 
Combine this week with the last few weeks of archived articles on hips. Practice this series three days a week and you will experience more power, distance and strength in the hips.

Related Links:
  • Katherine Roberts Article Archive
  • Health & Fitness Main Page
     
    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 or visit www.KRTotalFitness.com.