Ten Week Challenge - Week 5

By Katherine RobertsFebruary 6, 2004, 5:00 pm
The Abdominals ' Core Conditioning for the Inside Out

First let me say congratulations! You have made the commitment to incorporate this Yoga for Golfers program into your daily fitness routine. Please take the time to email me and let me know about your progress, successes and challenges. I am here for you and want to help you achieve the best golf and health possible!
The importance of working the core through this conditioning sequence is a very simple equation - - if you cannot stabilize the core you will lose power and compromise the full potential of your swing.
It has been proven that when the spine is in alignment and is supported with strong core muscles of the body, the smallest amount of energy is required to move. Translated to the golf swing this means that you will become efficient in your use of energy and fatigue less on the course.
Working the muscles that support the ability to stabilize the core are essential for managing power in your swing.
We know that when one part of the body is compromised, like when someone breaks a leg, another part of the body will take over. It has also been proven that when there is lack of stability in the core the rest of the body will compensate. In the golf swing the arms and wrists will over ride the lack of core strength.
Here are some guidelines for working the core incorporating yoga philosophies:
  • Always begin by pressing the navel towards the spine. This initiates the contraction / work in the lower abdominals muscles and increases the action in all the abdominals.

  • Relax the neck ' the head and neck should rest comfortably in your hands.

  • Lace the hands together to support the neck. Do not pull on the head.

  • Keep the chin moving away from the chest.

  • Practice these poses three to five days a week for maximum benefit.

Now on to this week's poses.
Lower Abdominal Core Conditioning pose
PAR Level

Yoga for Golfers - Lower abdominal pose

Place a towel between the knees, feet placed flat on the floor. Note: You may also want to try this pose with the legs on the seat of a chair, knees at a 90 degree angle.
Hands rest by your side or behind your neck. Press you navel towards the floor so that there is absolutely no space under the low back. It is acceptable to feel a slight tilt in the pelvis. Breathe deeply and hold for ten breaths. Repeat ten times.
Core Conditioning pose with Crunches

Yoga for Golfers - Core conditioning pose

Hold the lower body position and now add ten crunches. The most important thing to remember in this pose is to move slowly. Inhale, pressing the navel towards the spine, exhale and crunch as you lift the shoulders as high as possible off the floor. Slower is always better!
Crunches with Twist

Yoga for Golfers - Crunches with Twist pose

Now add a twist to this pose. Bring the left knee to the right shoulder (Not the right elbow). Repeat on each side ten times. Keep breathing!
Boat pose
PAR Level

Yoga for Golfers - Boat pose (Par level)

PAR - Sitting up as tall as possible, place a towel between the knees. Squeeze the towel as tightly as possible. This is so important because it helps stabilize the abdominals.
Note: When practicing the Boat poses you should not feel discomfort in the back. Round the back if necessary to help you feel the work in the abdominals and not the low back.
Draw the navel towards the spine and lift the arm as high as the knees. Eyes look over the knees, chin is up. Hold for five breaths.
Boat pose

Yoga for Golfers - Boat pose (Birdie / Eagle)

BIRDIE ' Lift the knees off the floor so the lower leg is parallel to the floor. Hold for five more breaths.
EAGLE ' Lift the legs so they are fully extended and toes are spread wide. Hold for five breaths.
Repeat sequence three times.
Next week we will include a sequence for the back and gluts ' also considered the core of the body!

Related Links:
  • Ten Week Challenge - Week 1
  • Ten Week Challenge - Week 2
  • Ten Week Challenge - Week 3
  • Ten Week Challenge - Week 4
  • 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

    DJ hits 489-yard drive, but it doesn't count for history

    By Rex HoggardMarch 24, 2018, 12:22 am

    AUSTIN, Texas – Dustin Johnson is no stranger to big drives, but even for DJ this one was impressive.

    Trailing in his Day 3 match at the WGC-Dell Technologies Match Play, Johnson launched a drive at the par-5 12th hole that traveled 489 yards, but that number comes with an asterisk.

    “He got lucky it hit the road,” smiled Kevin Kisner, who was leading the world No. 1, 3 up, at the time. “I thought he would make an eagle for sure, he only had 80 yards [to the hole]. He didn’t hit a very good putt.”

    WGC-Dell Technologies Match Play: Full bracket | Scoring | Group standings

    WGC-Dell Technologies Match Play: Articles, photos and videos

    Johnson’s drive, which was 139 yards past Kisner’s tee shot, is the longest recorded on the PGA Tour in the ShotLink era, surpassing Davis Love III’s drive of 476 yards in 2004 at the Tournament of Champions.

    The drive will not go into the record books, however, because the Tour doesn’t count statistics from the Match Play.

    It should also be noted, Kisner halved the 12th hole with a birdie and won the match, 4 and 3, to advance to the round of 16.

    Getty Images

    Durant leads Champions event in Mississippi

    By Associated PressMarch 24, 2018, 12:21 am

    BILOXI, Miss. - Joe Durant had three straight birdies in a back-nine burst and a shot 6-under 66 on Friday to take the first-round lead in the PGA Tour Champions' Rapiscan Systems Classic.

    Durant birdied the par-4 11th and 12th and par-5 13th in the bogey-free round at breezy and rain-softened Fallen Oak. Because of the wet conditions, players were allowed to lift, clean and place their golf balls in the fairway.

    ''It just sets up nice to my eye,'' Durant said. ''It's a beautiful golf course and it's very challenging. The tee shots seem to set up well for me, but the greens are maybe as quick as I've ever seen them here. You really have to put the ball in the right spots. I played very nice today. With the wind swirling like it was, I'm really happy.''

    He won the Chubb Classic last month in Naples, Florida, for his third victory on the 50-and-over tour.

    Full-field scores from the Rapiscan Systems Classic

    ''Done this long enough, Friday's just one day,'' Durant said. ''Especially in a three-day tournament, you've got to go out and shoot three good numbers. Fortunate to put one on the board, but I know I have to back it up with a couple of good days because you can get passed very quickly out here.''

    Mark Calcavecchia was a stroke back. He won last month in Boca Raton, Florida

    ''It's probably my best round I've ever had here and it was a tough day to play,'' Calcavecchia said. ''The greens are just lightning fast. They're pretty slopey greens, so very difficult to putt.''

    Steve Stricker was third at 68. He took the Tucson, Arizona, event three weeks ago for his first senior victory.

    ''Just getting it around and managing my game I think like I always do,'' Stricker said. ''You get in the wrong position here with the greens being so fast and you're going to be in trouble. I did that a couple times today.''

    Billy Mayfair, Billy Andrade and David McKenzie shot 69. Jerry Kelly, the winner of the season-opening event in Hawaii, was at 70 with Wes Short Jr., Glen Day, Gene Sauers and Jesper Parnevik.

    Bernhard Langer opened with a 71, and two-time defending champion Miguel Angel Jimenez had a 72.

    Vijay Singh, coming off his first senior victory two weeks ago in Newport Beach, California, had a 73.

    Getty Images

    Group standings at WGC-Dell Technologies Match Play

    By Golf Channel DigitalMarch 24, 2018, 12:10 am

    Here are the group standings for pool play at the 2018 WGC-Dell Technologies Match Play Championship in Austin, Texas. The player with the most points in each pool advanced to Saturday's Round of 16 in Austin, Texas. Click here for scoring and click here for the bracket.

    (Note: Group winners are highlighted; * equals won in playoff)

    Group 1 Group 2 Group 3 Group 4
    (1) D. Johnson: 0-3-0 (2) J. Thomas: 3-0-0 (3) J. Rahm: 0-2-1 (4) J. Spieth: 2-1-0
    (32) K. Kisner: 2-0-1 (21) F. Molinari: 2-1-0 (28) K. Aphibarnrat: 3-0-0 (19) P. Reed: 3-0-0
    (38) A. Hadwin: 1-0-2
    (48) P. Kizzire: 1-2-0 (43) C. Reavie: 1-1-1 (34) H. Li: 0-3-0
    (52) B. Wiesberger: 1-1-1
    (60) L. List: 0-3-0 (63) K. Bradley: 0-1-2 (49) C. Schwartzel: 1-2-0
    Group 5 Group 6 Group 7 Group 8
    (5) H. Matsuyama: 1-2-0 (6) R. McIlroy: 1-2-0 (7) S. Garcia: 3-0-0 (8) J. Day: 1-2-0
    (30) P. Cantlay: 2-1-0
    (18) B. Harman: 2-0-1 (20) X. Schauffele: 2-1-0 (25) L. Oosthuizen: 2-1-0
    (46) C. Smith: 2-0-1 (44) J. Vegas: 0-2-1 (41) D. Frittelli: 1-2-0 (42) J. Dufner: 2-1-0
    (53) Y. Miyazato: 0-2-1 (51) P. Uihlein: 2-1-0 (62) S. Sharma: 0-3-0 (56) J. Hahn: 1-2-0
    Group 9 Group 10 Group 11 Group 12
    (9) T. Fleetwood: 2-1-0 (10) P. Casey: 2-1-0 (11) M. Leishman: 0-2-1 (12) T. Hatton: 2-1-0
    (26) D. Berger: 0-3-0 (31) M. Fitzpatrick: 1-2-0 (23) B. Grace: 1-1-1 (22) C. Hoffman: 1-2-0
    (33) K. Chappell: 1-2-0 (45) K. Stanley: 2-1-0 (35) B. Watson: 2-0-1 (36) B. Steele: 2-1-0
    (58) I. Poulter: 3-0-0 (51) R. Henley: 1-2-0 (64) J. Suri: 1-1-1 (55) A. Levy: 1-2-0
    Group 13 Group 14 Group 15 Group 16
    (13) A. Noren: 3-0-0 (14) P. Mickelson: 2-1-0 (15) P. Perez: 0-2-1 (16) M. Kuchar: 2-0-1
    (29) T. Finau: 2-1-0 (17) R. Cabrera Bello: 1-2-0 (24) G. Woodland: 1-1-1 (27) R. Fisher: 1-2-0
    (39) T. Pieters: 0-2-1 (40) S. Kodaira: 0-3-0 (37) W. Simpson: 1-1-1 (47) Y. Ikeda: 1-1-1
    (61) K. Na: 0-2-1 (59) C. Howell III: 3-0-0 (50) S.W. Kim: 2-0-1 (54) Z. Johnson: 0-1-2
    Getty Images

    Match-by-match: WGC-Dell Technologies, Day 3

    By Golf Channel DigitalMarch 23, 2018, 11:58 pm

    Here is how things played out on Day 3 of the WGC-Dell Technologies Match Play, as 64 players take on Austin Country Club with hopes of advancing out of pool play. Click here for Day 2 match results:

    Group 1: Kevin Kisner (32) def. Dustin Johnson (1), 4 and 3: Already eliminated, the defending champion went 0-3 this week after yet another an uninspiring performance, this time against Kisner. DJ did turn heads, however, with a 489-yard drive on the 12th hole that would have been a Tour record (by 13 yards!) if statistics counted at the Match Play.

    Group 1: Adam Hadwin (38) vs. Bernd Wiesberger (52), halved: After Hadwin buried a 20-footer on 17, he was stunned on the final hole. Wiesberger drew a nasty lie off the 18th fairway, but he pitched to 15 feet and then sank the putt. Hadwin’s chance to force a playoff against Kisner never had a chance, resulting in a halve and leaving him a half-point short of Kisner.

    Group winner: Kevin Kisner

    Group 2: Justin Thomas (2) def. Francesco Molinari (21), 7 and 5: Looking like the man to beat, Thomas put Molinari in an early 3-down hole and kept applying pressure, putting him away with seven birdies in one of the most lopsided results of the week – and in a battle of two unbeatens. Thomas can become world No. 1 by reaching the final this week.

    Group 2: Patton Kizzire (48) def. Luke List (60), 4 and 2: One down through seven holes, Kizzire won four consecutive holes around the turn and coasted to his first win of the week.

    Group winner: Justin Thomas

    Group 3: Kiradech Aphibarnrat (28) def. Jon Rahm, 4 and 3: Unbeaten through two days, Aphibarnrat put the hammer down on Rahm, last year’s finalist. Barnrat needed only three birdies to secure the group win, while Rahm dropped to 0-2-1 for the week.

    Group 3: Chez Reavie (43) vs. Keegan Bradley (63), halved: With the group already decided as they played the closing stretch, Bradley coughed up a late lead for the third consecutive round, halving the match on 18 and finishing the week with a 0-1-2 record that could (and should) have been so much better.  

    Group winner: Kiradech Aphibarnrat

    Group 4: Patrick Reed (19) def. Jordan Spieth (4), 2 and 1: In a match that failed to live up to the pre-tournament hype, Reed built an early lead, survived a Spieth rally and then won four holes on the back nine, including a 40-footer for birdie on 17, to advance. Spieth was all out of sorts, pumping his first tee shot out of bounds, but managed four birdies to push the match late.  

    Group 4: Charl Schwartzel (49) def. Haotong Li (34), 3 and 2: In a match pitting two players at 0-2, Schwartzel rode an eagle-birdie-birdie stretch on the back nine to put away Li and earn his first point.

    Group winner: Patrick Reed

    Group 5: Patrick Cantlay (30) def. Hideki Matsuyama (5), 4 and 3: Cantlay jumped out of the gates, making birdie on four of his first six holes and burying the top seed in the group. With two points, he could have forced a playoff with Smith, but the Aussie rallied late to advance.

    Group 5: Cameron Smith (46) vs. Yusaku Miyazato (53), halved: Trying to claw into the deficit, Smith missed short looks at 15 and 17 before coming to the last. Needing only a halve to win the group, Smith sank a 6-footer to earn the half-point he needed to advance.

    Group winner: Cameron Smith

    Group 6: Brian Harman (18) def. Rory McIlroy (6), 5 and 3: Harman took advantage of McIlroy’s missed putts and uncharacteristic mistakes to build a 3-up advantage on the front nine, then cruised to a lopsided victory. At 2-0-1, Harman wins the group, while McIlroy can begin his prep for Augusta.

    Group 6: Jhonattan Vegas (44) vs. Peter Uihlein (57) def. Jhonattan Vegas (44), 4 and 3: Even though Uihlein won the first two holes on his way to routing Vegas, it wasn’t enough for the former U.S. Amateur champion to advance. He finished the week 2-1.

    Group winner: Brian Harman

    Group 7: Sergio Garcia (7) def. Xander Schauffele (20), 3 and 1: Two down with seven to play in this battle of unbeatens, Garcia birdied the 12th and 13th holes to square the match, then pulled ahead with a pair of birdies on 15 and 16 and a conceded birdie on 17, after Schauffele tugged his tee shot into the hazard.

    Group 7: Dylan Frittelli (41) def. Shubhankar Sharma (62), 1 up: In a match with nothing at stake but a little extra cash and some world-ranking points, Frittelli shot 4 under and held off Sharma throughout to earn his first point of the week.

    Group winner: Sergio Garcia

    Group 8: Louis Oosthuizen (25) def. Jason Day (8), 2 up: In a tight match that didn’t feature a 2-up advantage until the end, Oosthuizen’s tee shot on 17, to 10 feet, proved to be the different. He faced Dufner in a playoff to advance, then made par on the first playoff hole to reach the Round of 16.

    Group 8: Jason Dufner (42) def. James Hahn (56), 3 and 2: In a match he needed to stay alive in his group, Dufner won his first four holes and never looked back, crushing Hahn and setting up a sudden-death playoff to advance.

    Group winner: Louis Oosthuizen

    Group 9: Tommy Fleetwood (9) def. Daniel Berger (26), 2 and 1: Fleetwood made easy work of Berger (who went 0-3) by making six birdies on the day. Despite a 2-1 record, Fleetwood couldn’t overcome his loss to Poulter.

    Group 9: Ian Poulter (58) def. Kevin Chappell, conceded: Poulter waltzed into the Round of 16 after Chappell conceded on the ninth hole because of back issues. Poulter was 3-0 in pool play.

    Group winner: Ian Poulter

    Group 10: Matthew Fitzpatrick (31) def. Paul Casey (10), 3 and 2: After looking unstoppable over the first two days of pool play, Casey never led against his fellow Englishman, going 3 down after five holes. It was Fitzpatrick’s first point of the week, and Casey lost on the second hole of a sudden-death playoff.

    Group 10: Kyle Stanley (45) def. Russell Henley (51), 1 up: Stanley flipped an early 2-down deficit and rolled in a 10-footer birdie putt on the final hole to beat Henley and earn a full point to force the sudden-death playoff with Casey. On the second playoff hole, Stanley poured in a 5-footer for birdie to advance.

    Group winner: Kyle Stanley

    Group 11: Marc Leishman (11) vs. Branden Grace (23), halved: Already eliminated, Leishman kept Grace from reaching the pool-play playoff by never trailing in the match. Though the South African holed a 25-footer on 17 to extend it, both players halved the 18th hole with birdies, including a 6-footer from Leishman, to earn a half-point.

    Group 11: Bubba Watson (35) vs. Julian Suri (64), halved: Needing just a half-point to advance, but two down with two to go, Bubba stuffed his tee shot on 17, then hit his driver pin-high on the home hole. After Suri couldn’t get up-and-down for birdie, Watson sank his 8-footer for the halve. It's the second consecutive year in which Watson has won his group.

    Group winner: Bubba Watson

    Group 12: Charley Hoffman (22) def. Tyrrell Hatton (12), 3 and 2: After playing poorly for the first two days, Hoffman finally found his form against the previously unbeaten Hatton, making five birdies en route to a stress-free victory. Hatton won on the first playoff hole over Steele, however, after stiffing his approach to 3 feet.  

    Group 12: Brendan Steele (36) def. Alexander Levy (55), 3 and 1: Steele did what he needed to give himself a chance, leading the whole way and making birdie on the last three holes to force the playoff with Hatton.

    Group winner: Tyrrell Hatton

    Group 13: Alex Noren (13) def. Tony Finau (29), 1 up: In a battle of undefeated players, Noren broke out of a tie with a 10-foot birdie on 17, then overcame a pulled tee shot left on 18 by holing a 15-footer for par to advance.   

    Group 13: Thomas Pieters (39) vs. Kevin Na (61), halved: Pieters managed to birdie the last and secure a half-point among two 0-2 players.

    Group winner: Alex Noren

    Group 14: Phil Mickelson (14) def. Rafa Cabrera Bello (17), 1 up: Mickelson needed help to advance, but he took care of Cabrera Bello, making birdie on the last two holes to edge the Spaniard. The group was already decided, however, with Howell closing out his match while the other group played the 18th hole.

    Group 14: Charles Howell III (59) def. Satoshi Kodaira (40), 2 and 1: Needing just a halve to advance, Howell won the 14th and 16th holes with par to gain a 2-up advantage and complete a perfect week in pool play. It’s the second year in a row that Howell has won his group.

    Group winner: Charles Howell III

    Group 15: Gary Woodland (24) def. Pat Perez, 1 up: Though the group was already decided, Woodland surrendered a 2-up lead but made a birdie when it mattered most, on the final green, to secure his first full point of the week.

    Group 15: Si Woo Kim (50) def. Webb Simpson (37), 2 up: Kim led 4 up after seven holes, but he played only 2 under the rest of the way and, fortunately for him, ran out of holes. He won the group with 2 ½ points.  

    Group winner: Si Woo Kim

    Group 16: Matt Kuchar (16) def. Ross Fisher (27), 6 and 4: Just like Wednesday, Kuchar was one of the best players on the course, playing his round in 6 under, including the usual match-play concessions. That includes an ace on the seventh hole, as Kuchar wins his group.

    Group 16: Yuta Ikeda (47) vs. Zach Johnson (54), halved: In a meaningless match, Ikeda made back-to-back bogeys on 16 and 17, then halved the 18th with a birdie to earn a half-point.

    Group winner: Matt Kuchar