For the strengthening component in these poses, flex the groin muscles after the flexibility segments, using resistance of gravity to increase muscle strength. Hold the muscle contraction for a count of five, release and repeat five to ten times.
Sitting with the legs as wide as part as possible, use the strength of the arms to lift the body forward, moving the pelvis up and over the femur bone. Note: If this is too challenging bring the back against the wall.
Inhale, pull the abdominals in and lift the ribcage up. Exhale and fold forward. Repeat this dynamic movement ten times slowly and then hold the forward fold for twenty seconds.
Birdie and Eagle Levels
Begin by placing the legs at a 90 degree angle by brining the left foot forward and the right leg behind you. The 90 degree angle is at both the knee and hip joints. Note: If you feel any discomfort in the knees do not do this pose. Lie on your back, knees bent and bring the right foot to the outside of the left knee. Gently press against the right knee as you stretch the right adductor and hip.
Inhale as you slowly begin to shift your body weight over the left leg until you feel the stretch in the hips and groin. Hold for five seconds, exhale and return to the starting position. Repeat five to ten times and then hold the stretch for twenty seconds or ten slow breaths.
This pose can be very intense so move slowly in and out of the pose. On the knees spread the legs as wide apart as possible. Maintain a 90 degree angle at the knee and hip joint. Note: you may place a towel under your knees for more protection.
Pull the navel towards the spine protecting the back from arching. Inhale, pressing the tailbone down and gently rocking forward. Exhale and gently rock slightly backward. Repeat ten times and then hold the pose for twenty seconds.
Katherines new book Yoga for Golfers ' A Unique Mind ' Body Approach to Golf Fitness is available on her website and in book retailers worldwide. Katherine is the fitness expert and will answer your questions on the air during Your Game Night, seen every Monday evening on The Golf Channel.
Send Katherine your questions through her website @ www.YogaForGolfers.com.
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 firstname.lastname@example.org.