Deeper hip stretches and body twists

Take your time to learn the moves and enjoy the stretch.
Take your time to learn the moves and enjoy the stretch.

Week five, the penultimate week of yoga for golf and we are going to do some deeper hip stretches and lengthen out the lats some more, coupled with upper body twists.

So from last week’s finish position of HASTASANA were you have stretched into a full bend from a standing position to lengthen out the hamstrings and lower back, you will remove the hands from under the feet and place them on the hips and come back to standing.

UTTHITA TRIKONASANA ‘A’

From your standing position, turn to your right and take a reasonably wide stance with the front foot pointing forwards and the back foot opened out a little for balance.

From here, inhale deeply and take your right hand down and grab the big toe.

At this point you will have stretched well into the legs and lower left back.

Make sure the upper arm is aligned with the lower arm in a ‘T’ position. Try to softy gaze at the upper hand as you take 4-5 deep breaths in and out.

Come up and repeat on the other side, then return to standing at the front of the mat.

UTTHITA TRIKONASANA ‘B’

This next move is almost the same as the one above. This time turn to the right again, but try to twist the upper body to the right, placing the left hand to the floor on the outside of the right foot.

Again, make sure the upper arm is in line with the lower arm in a ‘T’ position.

Keeping breathing as above and then repeat on the other side again return to a standing position with the feet together at the front of the mat.

UTTHITA PARSVAKONASANA ‘A’

From your standing position, turn to the right and take a reasonably wide stance again.

Try to lunge deeply into the front right leg, getting low enough so the hip is in line with the knee.

Place the right hand on the floor to the outside of the right foot, lengthening and stretching the left arm forwards. Gaze softly at the left hand as you breathe deeply 4-5 times.

Come up and repeat on the other side, before returning to your start position on the mat.

UTTHITA PARSVAKONASANA ‘B’

Turn to the right again, taking a fairly wide stance and lunge into the right leg deeply.

This time twist your upper body to the right and try to slide the left arm down the right hand side of the right leg, getting your hand to the ground if possible.

Lengthen and stretch the right arm forwards, gazing softly at the right hand. Keep breathing deeply and slowly.

Repeat on the other side and come back to standing at the front of your mat.

Next week we’ll move into the last four stretches which should have really improved your posture.

Michael Langford

Golf Performance Ireland

Roe Park Resort