Eight Week Challenge Week 8- Part B- Post Round Restorative Poses

By Katherine RobertsOctober 11, 2007, 4:00 pm
Part B- Post Round Restorative Poses
 
Golf is a game to teach you about the messages from within, about the subtle voices of the body-mind. And once you understand them you can more clearly see your hamartia, the ways in which your approach to the game reflects your entire life. No where does a man go so naked.
-Michael Murphy


When we become aware of the importance of the connection between the mind and body in the game of golf we become more aware of ourselves as well as in other players how our attitudes on the course reflect our attitudes off the course. We can learn a lot about humans by watching behavior on the golf course. More than likely that behavior carries over into life situations. Listening to the mind and paying attention and listening to the needs of the body and heeding those needs are necessities for golf and everyday life.
 
Last week we focused on meditation and learned how to quiet the mind and visualize your desired outcome on the golf course. The content leaned toward the mind aspect of the game (easy pose) and touched on the body/mind connection with the relaxation or corpse pose. The content for this week will focus mainly on restoring and re-energizing the body along with a connection to the mind. Post round stretching helps the muscle and skeletal systems recover from the taxing physical effects of golf, reduces the onset of soreness, and lowers the risk of injury. The term restorative refers to the bodys ability to restore itself to its original, healthy condition.
 
Most golfers do not realize the need to stretch upon completion of a round of golf. Step into an air- conditioned room after a hot round of golf and sit long enough for a drink and chat time with your partners. Then try to get up and walk without hesitation. Most of us feel stiff upon arising and it takes a few steps before we loosen up. Even if you do not stop for a drink and drive straight home you may feel stiffness set in upon arrival at home. Post round restorative poses will reduce fatigue and alleviate stiffness.
 
All restorative or post round poses should be practiced at a moderate level of intensity. Close your eyes, play soft, soothing music if possible, and relax. When the mind and body are relaxed, one is open to conscious as well as subliminal or unconscious thoughts. As we discussed meditation last week, we learned that visualization plays a key role in predicting the desired outcome. Take this time to practice visualizing your body flexible and strong, with you mind in the zone with your optimum golf-swing pattern while relaxing into the poses.
 
You will need a yoga mat, 2 yoga blocks or four large towels, and a chair or wall.
 
Golf benefits of the post round restorative poses:
 
Reduces fatigue, alleviates stiffness and re-energizes.
Quiets the mind and enables visualizations of desired outcomes.
Helps the bodys ability to restore itself to its original healthy condition.
 
Lets get started! This post round restorative sequence is taken from my book, Yoga for Golfers: A Unique Mind-Body Approach to Golf Fitness.
 
Twist Supported by Blankets Under the Knees
Lie on your back with the arms perpendicular to the body. Bend the knees and bring the heels close to the buttocks. Allow the knees to fall to the left, resting the knees on two to three rolled-up towels. Keep the right shoulder on the ground. Adjust the height of the towels for the desired twist; for less intensity, raise the number of towels under your knees. You should feel a gentle stretch in the low back, rib cage, and chest area. This pose supports the range of motion in the low back and passively stretches the intercostals. Repeat to the other side.
 

 
Supported Bridge Pose with Block
Lie on your back, knees bent, with the heels close to the buttocks. Draw the navel toward the spine and lift the hips up. Place a block or two to three towels under the tailbone. Be sure the block is placed low toward the sacrum and not under the middle back. You should not feel any discomfort in the low back. Place the arms by your sides, palms facing up. Allow the body to rest on the towels. This pose works the hip flexors and facilitates blood flow from the heart to the brain.
 

 
Legs up the Wall or Resting on a Chair
Lying on your back, bring the buttocks as close to a wall as possible or to the legs of a chair. Bring the body around so the legs rest on the seat of the chair or against the wall or chair. If the legs are on the wall, the hips should be on the floor and not elevated. If necessary, place a small towel under the head so the neck is not hyper-extended. Place the arms next to the body, palms facing up. This pose offsets the effects of the round in the lower extremities. You will feel relief in the knees and feet, reducing swelling and joint pain.
 

 
Chest Opener with Bolster or Towels Under the Spine
Using four towels, take two and roll them up like a jelly roll cake to accommodate the entire length of your spine, sacrum to the head. Note: Be sure the head is supported when you lie back. Take the remaining towels, rolling them up to be placed under your knees. Sitting on the mat, place the jelly roll at the base of the spine. Place the other towels under the knees. Roll back onto the towels feeling the opening in the chest, palms face up. Be sure the head is supported and there is no discomfort in the lumbar spine. Relax for three to five minutes. To come out of the pose, roll over to the right side for thirty seconds before standing up. Note: Let gravity do the work in these poses. Breathe deeply and rest.
 

 
Congratulations! Youve completed the Eight Week Challenge. Continue working these series of exercises and for sure you will reap the benefits on the golf course.
 
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    Editor'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 Katherine@YogaForGolfers.com or visit www.YogaForGolfers.com.
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    Lincicome grouped with two rookies in Barbasol

    By Golf Channel DigitalJuly 17, 2018, 9:54 pm

    Brittany Lincicome will tee it up with a pair of rookies when she makes her first start in a PGA Tour event Thursday at the Barbasol Championship at Keene Trace Golf Club in Nicholasville, Ky.

    Lincicome, an eight-time LPGA winner, is scheduled to go off the 10th tee at 9:59 a.m. ET in the first round with Sam Ryder, 28, and Conrad Shindler, 29. They’re off the first tee Friday at 2:59 p.m. ET

    Lincicome will become just the sixth woman to play in a PGA Tour event, joining Babe Zaharias, Shirley Spork, Annika Sorenstam, Suzy Whaley and Michelle Wie.

    “The first three or four holes, I’ll be a nervous wreck, for sure,” Linicome said.

     

     

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    Lincicome thrilled by reception from male pros

    By Randall MellJuly 17, 2018, 8:31 pm

    Brittany Lincicome wondered how PGA Tour pros would greet her when she arrived to play the Barbasol Championship this week.

    She wondered if there would be resentment.

    She also wondered how fans at Keene Trace Golf Club in Nicholasville, Ky., would receive her, and if a social media mob would take up pitchforks.

    “I can’t stop smiling,” Lincicome said Tuesday after her first practice round upon arriving. “Everyone has been coming up to me and wishing me luck. That means a lot.”

    PGA Tour pro Martin Piller, husband of LPGA pro Gerina Piller, welcomed her immediately.

    Other pros sought her out on the practice putting green.

    She said she was also welcomed joining pros at a table in player dining.

    Fans have been stopping her for autographs.

    “It has been an awesome reception,” said Dewald Gouws, her husband, a former long-drive competitor. “I think it’s put her much more at ease, seeing the reception she is getting. There’s a lot of mutual respect.”

    Lincicome, 32, wasn’t sure if she would be playing a practice round alone Tuesday morning, but when she made her way to the first tee, Domenico Geminiani was there, just about to go off.

    He waved Lincicome over.

    “He said, `Hey, Brittany, do you want to join me?’” Gouws said. “Come to find out, Dom’s a pretty cool guy.”

    Geminiani made it into the field as a Monday qualifier.

    “The two of us were both trying to figure things out together,” Lincicome said.

    Keene Trace will play to 7,328 yards on the scorecard. That’s more than 800 yards longer than Highland Meadows, where Lincicome finished second at the LPGA’s Marathon Classic last weekend. Keene Trace was playing even longer than its listed yardage Tuesday, with recent rains softening it.

    Nicknamed “Bam Bam,” Lincicome is one of the longest hitters in the women’s game. Her 269.5 yard average drive is 10th in the LPGA ranks. It would likely be dead last on the PGA Tour, where Brian Stuard (278.2) is the last player on the stats list at No. 201.

    “I think if I keep it in the fairway, I’ll be all right,” Lincicome said.

    Lincicome is an eight-time LPGA winner, with two major championships among those titles. She is just the sixth woman to compete in a PGA Tour event, the first in a decade, since Michelle Wie played the Reno-Tahoe Open, the last of her eight starts against the men.

    Lincicome will join Babe Zaharias, Shirley Spork, Annika Sorenstam, Suzy Whaley and Wie in the elite ranks.

    Zaharias, by the way, is the only woman to make a 36-hole cut in PGA Tour history, making it at the 1945 L.A. Open before missing a 54-hole cut on the weekend.

    What are Lincicome’s expectations?

    She would love to make the cut, but . . .

    “Just going to roll with it and see what happens,” she said. “This is once in a lifetime, probably a one-and-done opportunity. I’m just going to enjoy it.”

    Lincicome grew up playing for the boys’ golf team at Seminole High on the west coast of Florida. She won a couple city championships.

    “I always thought it would be cool to compete against the guys on the PGA Tour,” Lincicome said. “I tend to play more with the guys than women at home. I never would have gone out and told my agent, `Let’s go try to play in a PGA Tour event,’ but when Tom Murray called with this opportunity, I was really blown away and excited by it. I never in a million years thought I would have this opportunity.”

    Tom Murray, the president of Perio, the parent company of Barbasol and Pure Silk, invited Lincicome to accept one of the tournament’s sponsor exemptions. Lincicome represents Pure Silk.

    Lincicome said her desire to play a PGA Tour event is all about satisfying her curiosity, wanting to know how she would stack up at this level. She also wants to see if the experience can help take her to the next level in the women’s game.

    As a girl growing up, she played Little League with the boys, instead of softball with the girls. She said playing the boys in golf at Seminole High helped her get where she is today.

    “The guys were better, and it pushed me to want to be better,” Lincicome said. “I think playing with the guys [on the PGA Tour], I will learn something to take to LPGA events, and it will help my game, for sure.”

    Lincicome has been pleased that her fellow LPGA pros are so supportive. LPGA winner Kris Tamulis is flying into Kentucky as moral support. Other LPGA pros may also be coming in to support her.

    The warm fan reception Lincicome is already getting at Keene Trace matters, too.

    “She’s already picked up some new fans this week, and hopefully she will pick up some more,” Gouws said. “I don’t think she’s putting too much expectation on herself. I think she really does just want to have fun.”

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    Stunner: Inbee Park steps aside for Int. Crown

    By Randall MellJuly 17, 2018, 4:00 pm

    There was a big surprise this week when the LPGA announced the finalized lineups for the UL International Crown.

    Rolex world No. 1 Inbee Park won’t be teeing it up for the host South Koreans Oct. 4-7 in Incheon.

    She has withdrawn, saying she wanted another Korean to be able to experience the thrill of representing her country.

    It’s a stunner given the importance the LPGA has placed on taking the UL International Crown to South Korea and its golf-crazy allegiance to the women’s game in the Crown’s first staging outside the United States.

    Two-time major champion In Gee Chun will replace Park.

    "It was my pleasure and honor to participate in the first UL International Crown in 2014 and at the 2016 Olympics, and I cannot describe in one word how amazing the atmosphere was to compete as a representative of my country,” Park said. “There are so many gifted and talented players in Korea, and I thought it would be great if one of the other players was given the chance to experience the 2018 UL International Crown.”

    Chun, another immensely popular player in South Korea, was the third alternate, so to speak, with the world rankings used to field teams. Hye Jin Choi and Jin Young Ko were higher ranked than Chun but passed because of commitments made to competing in a Korean LPGA major that week. The other South Koreans who previously qualified are So Yeon Ryu, Sung Hyun Park and I.K. Kim.

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    Na: I can admit, 'I went through the yips'

    By Rex HoggardJuly 17, 2018, 3:35 pm

    CARNOUSTIE, Scotland – Following his victory two weeks ago at A Military Tribute at the Greenbrier, Kevin Na said his second triumph on the PGA Tour was the most rewarding of his career.

    Although he declined to go into details as to why the victory was so gratifying at The Greenbrier, as he completed his practice round on Tuesday at the Open Championship, Na shed some light on how difficult the last few years have been.

    “I went through the yips. The whole world saw that. I told people, 'I can’t take the club back,'” Na said on Tuesday at Carnoustie. “People talked about it, 'He’s a slow player. Look at his routine.' I was admitting to the yips. I didn’t use the word ‘yip’ at the time. Nobody wants to use that word, but I’m over it now so I can use it. The whole world saw it.”


    Full-field tee times from the 147th Open Championship

    Full coverage of the 147th Open Championship


    Na, who made headlines for his struggles to begin his backswing when he found himself in the lead at the 2012 Players Championship, said he asked other players who had gone through similar bouts with the game’s most dreaded ailment how they were able to get through it.

    “It took time,” he said. “I forced myself a lot. I tried breathing. I tried a trigger. Some guys will have a forward press or the kick of the right knee. That was hard and the crap I got for it was not easy.”

    The payoff, however, has steadily arrived this season. Na said he’d been confident with his game this season following a runner-up showing at the Genesis Open and a fourth-place finish at the Fort Worth Invitational, and he felt he was close to a breakthrough. But being able to finish a tournament like he did at The Greenbrier, where he won by five strokes, was particularly rewarding.

    “All good now,” he smiled. “I knew I was good enough to win again, but until you do it sometimes you question yourself. It’s just the honest truth.”