Ten Week Challenge Series

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The Ten Week Challenge is a golf-specific yoga program that will get you and keep you in great golf shape ' body and mind! Based on specific golf biomechanical information, the Yoga for Golfers program will address the physical components often responsible for swing faults. Each week's series of yoga poses focuses on the following:
  • Standing poses that will increase strength, balance and endurance in the lower body.

  • Standing poses that utilize the wall so you have the opportunity to increase the intensity of the pose and support better balance.

  • Core conditioning poses stabilize the body from which all movement is initiated. Core conditioning also supports posture and endurance.

  • Seated poses increasing rotation, shoulder turn and strength in the upper body.

  • Seated poses using props and the wall that will enable you to work into the connective tissue.

  • Learn the basics of meditation techniques which can be applied to visualization techniques increasing your capacity to stay focused.

Each weeks yoga sequence should be added to the previous one so you will build an effective, flexibility and strengthening yoga based program. Here's what you need to get started:
  • Frequency: Practice a minimum of three days a week. If possible five days a week is better. (I practice yoga six days a week)

  • Duration: This program is designed to be approximately 30 minutes. Adherence is more important to success than duration.

  • Equipment: You will need a yoga mat, yoga block and yoga strap. These can be purchased on-line at www.huggermugger.com or at most retail stores such as Target. You will also need three bath size towels.

  • Location: Find a space that is quiet and warm. You only need enough room to accommodate the mat (24 x 64 inches). This is a great program to take with you if you travel. If possible heat up the room so the muscles stay warm. You will be sweating!

And some guidelines to follow:
 
  • Move slowly in and out of each pose. You should never experience pain when practicing yoga. Slight discomfort is acceptable ' pain in not!

  • Breath deeply inhaling and exhaling through the nose. Note: If breathing becomes to strained, back off the pose so you can control the breath. The controlled breathing is more important than the pose. (more on that subject to follow)

  • Align your body with keen attention. Just as in golf the placement of the feet, posture and awareness is critical in yoga.

  • Each pose requires that you draw the navel inwards, lift the ribcage to lengthen the torso by working the core.

Ten Week Challenge Series

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Week 9
Week 10

 
Editor's Note: Katherine Roberts, founder of Yoga Fitness 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 info@yogaforgolfers.com.