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Hip Huggers

As a yoga / fitness consultant to golfers for many years, I often see common physical issues affecting golf performance. Typically these areas include the low back, rotator cuff, hips and hamstrings.
In the golf, swing the gluts and hips support a solid foundation as well as power and distance in your swing. Strength and flexibility in the hips is important in the acceleration phase of the golf swing. The ability to access that power from your gluts is a direct benefit from having flexibility in the hip flexors and quadriceps as well as promoting hip extension by using the full contraction of the gluts.
In addition, often low back discomfort can be disguised as shortened hip flexors. When a golfer tries to increase abdominal strength to create a healthier back they can sometimes increase hip tension. Without this flexibility we will not only have a full range of motion in the hips and you will be challenged to engage and use the full intensity of the gluts to power through the swing.
The following yoga poses focus directly on the hips and gluts. Remember to breath deeply through the nose.
Lying Down Pigeon pose:

Yoga for Golfers - Lying Down Pigeon pose

Lying on your back, bend the knees and place the feet flat on the floor. Bring your right foot on top of the left knee. Place the hands around the left hamstring. Lift the left leg, bringing the left leg towards the chest. Hold for five breaths and switch sides.
Yoga for Golfers - Bound Angle pose

Bound Angle pose:

Sitting with your back flat against the wall bring the soles of the feet together. Sit up as tall as possible gently pressing the knees towards the floor. Do not go to pain! There is a greater value in moving half way into the pose for an extended period of time. Hold this pose for ten deep breaths.


Warrior Lunges:

Yoga for Golfers - Warrior Lunges preparation

Starting position

Begin on your knees placing your right foot forward and sliding your left knee backwards.
Yoga for Golfers - Warrior Lunges

Ending position

Be sure to maintain a 90 degree angle in the right knee and larger than 90 degree angle in the left leg. Engage the buttocks on the left side and hold for ten breaths. Switch sides and repeat.

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