This week we will begin to practice some yoga based exercises that target another part of the core of the body ' the glutes. Grab your ball and lets get started!
Begin with the knees bent and feet positioned on the ball. The ball should be placed relatively close to your gluts. Press your navel towards the spine and the spine flat into the floor engaging the TVA abdominals. Inhale deeply and press the feet into the ball.
Exhale and lift the hips off the floor. Inhale as you slowly lower (but not completely down to the floor), exhale and lift the hips again. Repeat ten to twenty times.
With the legs straight, place the ball under the feet. This position requires that you focus more on your core abdominals. BEFORE your lift the hips, pull the navel in, squeeze the gluts and THEN lift the hips. Repeat the same dynamic movement as specified in the first pose.
Hold at the top position and lift the right leg off the ball. FOCUS, BALANCE and BREATHE! Relax and repeat three sets.
As we enter the holiday season I would like to share my gratitude for the opportunity to work with you all and it is my wish that you and your families have a healthy holiday season filled with joy, laughter and peace. (and of course some great golf!) Sincerely, Katherine
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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 email@example.com.