Ten Week Challenge - Week 3

By Katherine RobertsJanuary 23, 2004, 5:00 pm
Strengthening Your Foundation and Rotation
This weeks addition to the Yoga for Golfers program builds strength in the back and lower body as well support your ability to increase rotation in the golf swing.
Here are a few tips reminding you of the guidelines for the Yoga For Golfers program:
  • Bend your knees at anytime, protecting tight hamstrings and low back.

  • Keep the muscles engaged ' flexed and active at all times.

  • Breathe deeply inhaling and exhaling through the nose.

  • Remember to continue to draw the navel towards the spine throughout the postures. This is to bring awareness to the core of the body and protects the back.

Extended Table Pose:

The warm-up sequence discussed in week one should be done every time you begin your yoga for golfers program. Add this Extended table pose to the warm-up. This pose supports strength in the erector spinae muscle group and the gluts.
Yoga for Golfers - Extended Table pose preparation

  • Begin on all fours, fingers spread wide, palms flat, drawing the navel inward engaging the core of the body.

  • Extend the right leg back, engaging the gluts, foot flexed. DO NOT arch the back.Maintain the table top position in the back.

  • Lift the left arm up.

  • Neck is relaxed, eyes focus towards the floor.

  • Hold for five breaths and switch sides.

  • This pose can be repeated to build more strength. A great pre-round warm-up.

Yoga for Golfers - Extended Table pose

Golf Benefit: Supports endurance and strength in the back and gluts for more power at impact and finish.
Triangle pose:

Yoga for Golfers - Triangle pose

  • Step the left foot forward four feet, revolving the right foot inward at a 45 degree angle.

  • Note: the left quad should be in line with the top of the left foot but not more than a 90 degree angle. The thigh should not revolve inward.

  • Extend the left side of the body over the left leg, placing the left hand on the thigh (PAR), shin (BIRDIE) or the floor (EAGLE).

  • Gently revolve your ribcage towards the ceiling, stretching the right arm up.

  • The eyes focus towards the left foot (PAR) or look towards the right hand (BIRDIE) if your balance allows.

  • Hold for five to seven breaths.

Golf Benefit: Supports balance and focus. Builds your foundation and increases torso rotation.
Warrior ll pose:

Yoga for Golfers - Warrior II pose

This pose benefits your balance and strength in the lower body (legs and gluts). You will gain strength in the upper body the rhomboids, trapezius, deltoids, forearms and hands.
  • Step the left foot forward, aligned with the edge of the yoga mat.

  • The right foot revolves in at a 90 degree angle. Bend the left knee into a 90 degree angle. Pay close attention to the position of the hips in the picture. Inhale, draw the navel towards the spine, lift or telescope the ribcage upward and twist from the core.

  • Keep the arms on the waist (PAR) or lift the arms to shoulder height.

  • The scapulas move down the back so you so not scrunch or tighten the upper trapezius or shoulders towards the ears. (Most of us carry all our stress around our upper shoulders. Use this opportunity to relieve that tension!)

  • Press the hands away from the mid-line of the body pressing the fingers wide.

  • Eyes focus over the left hand.

  • Hold for five to ten breaths.

Golf Benefit: Supports a strong foundation and club control.
Extended Side Angle pose:

Yoga for Golfers - Extended Side Angle pose prep

  • From the Warrior ll position, bring the left elbow down to the left knee. Do not sink into the shoulder but rather lift up and out of the shoulder.

  • Revolve the ribcage toward the ceiling.

  • Bring the right hand to the waist (PAR) or lift the right arm directly over the right ear (BIRDIE/EAGLE).

  • Eyes focus towards the floor (PAR) or upwards if the neck is not strained at all (EAGLE).

  • Hold for five to seven breaths. Switch sides and repeat.

Golf Benefit: Supports full extension and rotation in the golf swing as well as enhances balance.
Remember I am offering a 25% discount to TheGolfChannel.com readers on all Yoga for Golfers products. Enter PR25 in the mailer code on the www.yogaforgolfers.com website order form.
Related Links:
  • Ten Week Challenge - Week 1
  • Ten Week Challenge - Week 2
  • Health & Fitness Main Page
    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 info@yogaforgolfers.com.
  • Getty Images

    Van Rooyen holes putt after ball-marker ruling

    By Ryan LavnerJuly 20, 2018, 4:50 pm

    CARNOUSTIE, Scotland – Erik van Rooyen was surveying his 10-footer for par, trying to get a feel for the putt, when his putter slipped out of his hand and dropped onto his ball marker.

    The question, then, was whether that accident caused his coin to move.

    The rules official looked at various camera angles but none showed definitively whether his coin moved. The ruling was made to continue from where his coin was now positioned, with no penalty.

    This was part of the recent rules changes, ensuring there is no penalty if the ball or ball maker is accidently moved by the player. The little-used rule drew attention in 2010, when Ian Poulter accidentally dropped his ball on his marker in Dubai and wound up losing more than $400,000 in bonus and prize money.

    After the delay to sort out his ruling Friday, van Rooyen steadied himself and made the putt for par, capping a day in which he shot even-par 71 and kept himself in the mix at The Open. He was at 4-under 138, just two shots off the clubhouse lead.

    “I wanted to get going and get this 10-footer to save par, but I think having maybe just a couple minutes to calm me down, and then I actually got a different read when I sat down and looked at it again,” he said. “Good putt. Happy to finish that way.”

    Getty Images

    Lyle birdies last hole in likely his final Open start

    By Ryan LavnerJuly 20, 2018, 4:32 pm

    CARNOUSTIE, Scotland – If this was Sandy Lyle’s final Open appearance, he went out in style.

    Playing on the final year of his automatic age exemption, the 60-year-old Scot buried a 30-foot birdie on the last hole. He missed the cut after shooting 9-over 151 over two rounds.

    “I was very light-footed,” he said. “I was on cloud nine walking down the 18th. To make birdie was extra special.”

    Full-field scores from the 147th Open Championship

    Full coverage of the 147th Open Championship

    Lyle, who also won the 1988 Masters, has missed the cut in his last eight majors, dating to 2014. He hasn’t been competitive in The Open since 1998, when he tied for 19th.

    To continue playing in The Open, Lyle needed to finish in the top 10 here at Carnoustie. He’d earn a future exemption by winning the Senior British Open.

    “More punishment,” he said.

    Getty Images

    DJ, Thomas miss cut at Open; No. 1 up for grabs

    By Ryan LavnerJuly 20, 2018, 3:35 pm

    CARNOUSTIE, Scotland – The top two players in the world both missed the cut at The Open, creating the possibility of a shakeup at the top of the rankings by the end of the weekend.

    Dustin Johnson became the first world No. 1 since Luke Donald in 2011 to miss the cut at the year’s third major.

    Johnson played solidly for all but the closing stretch. Over two rounds, he was 6 over par on the last three holes. He finished at 6-over 148.

    Full-field scores from the 147th Open Championship

    Full coverage of the 147th Open Championship

    Thomas added to what’s been a surprisingly poor Open record. Just like last year, when he struggled in the second round in the rain at Royal Birkdale, Thomas slumped to a 77 on Friday at Carnoustie, a round that included three consecutive double bogeys on Nos. 6-8. He finished at 4-over 146.

    It’s Thomas' first missed cut since The Open last year. Indeed, in three Open appearances, he has two missed cuts and a tie for 53rd.  

    With Johnson and Thomas out of the mix, the No. 1 spot in the rankings is up for grabs this weekend.

    Justin Rose, Brooks Koepka and Jon Rahm all can reach No. 1 with a victory this week.

    Getty Images

    TT Postscript: Woods (71) makes cut, has work to do

    By Tiger TrackerJuly 20, 2018, 3:32 pm

    CARNOUSTIE, Scotland – Here are a few things I think I think after Tiger Woods shot a second consecutive even-par 71 Friday in the second round. And yes, he made the cut:

    • Tiger said all 71s are not created equal. On Thursday, he made three birdies and three bogeys. On Friday, he made four birdie and four bogeys. Which round was better? The first. His theory is that, despite the rain, conditions were easier in the second round and there were more scoring opportunities. He didn't take advantage.

    • This is the first time since the 2013 Open at Royal Lytham & St. Annes that Tiger shot par or better in each of the first two rounds of a major. That’s quite a long time ago.

    • Stat line for the day: 11 of 15 fairways, 13 of 18 greens, 32 total putts. Tiger hit one driver and two 3-woods on Thursday and four drivers on Friday, only one which found the fairway. An errant drive at the second led to him sniping his next shot into the gallery


    Full-field scores from the 147th Open Championship

    Full coverage of the 147th Open Championship

    • In his own words: “I could have cleaned up the round just a little bit. I got off to not exactly the best start, being 2 over through three, but got it back. The golf course was a little bit softer today, obviously. It rains, and we were able to get the ball down a little bit further, control the ball on the ground a little bit easier today, which was nice.”

    • At some point Tiger is going to have to be more aggressive. He will be quite a few shots off the lead by day’s end and he'll have a lot of ground to make up. Hitting irons off the tee is great for position golf, but it’s often leaving him more than 200 yards into the green. Not exactly a range for easy birdies.

    • Sure, it’s too soon to say Tiger can’t win a fourth claret jug, but with so many big names ahead of him on the leaderboard, it’s unlikely. Keep in mind that a top-six finish would guarantee him a spot in the WGC: Bridgestone Invitational in two weeks. At The Players, he stated that this was a big goal.

    • My Twitter account got suspended momentarily when Tiger was standing over a birdie putt on the 17th green. That was the most panicked I’ve been since Tiger was in contention at the Valspar.