ANA VICTORIA SALCIDO O FF THE Y OGA M AT, ONTO THE G OLF C OURSE Y OGA FOR G OLFERS S ERIES

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1 O FF THE Y OGA M AT, ONTO THE G OLF C OURSE Y OGA FOR G OLFERS S ERIES Special Yoga Series Just for Golfers! Because golfers swing with one side of the body, the muscles can develop unevenly. During a golf swing, the body draws from lateral, vertical and rotational power sources. Developing strength and length evenly in the body will help counterbalance what happens on the course. The golf swing requires stability and flexibility of the hips and thoracic spine. A regular yoga practice can help address these issues and more. The following Yoga Sequences will help: * Increase your Flexibility * Strengthen your Core * Hone your Mental Concentration * and More... Sequences created by Ana Victoria Salcido and based on the customized Yoga for Golfers class for TaylorMade employees. ANA VICTORIA SALCIDO In January of 2010, Ana Victoria began a regular practice at Yoga Vista that changed her life forever. Never had she felt so sure of her path, so she plunged headfirst into the beginning of a life transformation. In October of 2010 she proudly graduated from the Yoga Alliance certified 200 Hr Teacher Training program at The Soul of Yoga. Ana Victoria draws inspiration for her classes from the breath, the body and most importantly...love. Students of all levels can expect to feel nurtured and challenged, and are always encouraged to listen to the teacher within themselves. For more information on Ana Victoria, visit Copyright 2012, Ana Victoria Salcido and 1

2 PREPARATION FOR PRACTICE TENSION RELEASE Physical Tension = Mental Tension! Learn muscle mastery with the following Yoga sequences for your shoulders and upper body so that you can generate more energy with less effort. SHOULDER SHRUGS This simple but effective sequence helps release tension in the shoulder and neck so that you can be calm, relaxed and ready for your game! Repeat 3 4 times. Start by sitting in a position that is comfortable for you. Your spine should be straight and tall and your shoulders neutral. On an inhale, raise your shoulders up towards your ears as high as you can go, and hold your breath for 3 counts. On your exhale drop your shoulders down as though they were heavily weighted. End with a sigh or ha signaling your body that it is time to let go. Copyright 2012, Ana Victoria Salcido and 2

3 UPPER BODY SHOULDER ROLLS Alternate rolling each shoulder backwards and forwards to give your shoulders independent mobility. Because golfing requires asymmetrical physical movements, it is important to work both sides of the body equally. ARM REACHES This upper body sequence opens the pectoral and intercostal muscles (the muscles between the ribs). It also increases mobility of the thoracic spine muscles and brings more mobility to the thoracic spine. Just what you need for that smooth, wide golf swing! Repeat 3 times on each side. Start in a comfortable seated position. Place one hand on the floor and raise the opposite arm up and over. Keep both sitz bones firmly on the floor while you extend and breathe into the thoracic area. Explore the comfort of your neck position, looking up, straight or down at your hand. Copyright 2012, Ana Victoria Salcido and 3

4 SIDE TWISTS The thoracic spine was built for twisting, but if the muscles of the shoulders, arms and waist are tight, the twisting range of motion will be limited and thus the lower back will take the heat. This sequence will teach your body how to twist effectively and wisely so you can have more energy rather than effort in your golf swing! Repeat 3 4 times on each side. From a seated position, inhale and raise the arms overhead and interlaced the fingers, turn them inside out. Push the palms up toward the ceiling to open the thoracic spine. On the exhale, twist the entire spine to one side, making sure to keep your neck in line with the spine. Hold for a few breaths as you lengthen and perhaps twist a bit further. CHEST EXPANDER Because the pectoral muscles are used continuously in your golf swing, it is strong and often times tight. A muscle that is strong, but tight limits the range of motion in the joint it supports. Thus, in order to have that fluid, graceful golf swing, the pectoralis muscles need to be strong for power, but flexible for optimal range and mobility. Hold for 5 10 breaths. With the arms raised, turn the hands back to back as you slowly lower your arms down by your hips and bring them behind you. Interlace your hands behind you back and continue to roll your shoulders back by squeezing the shoulder blades together and down. Copyright 2012, Ana Victoria Salcido and 4

5 SHOULDER BELT STRETCHES In this sequence, we are using a yoga strap to help open the shoulders. You can always use your golf club too! Give it a try on the course the next time! Grab the belt and place your hands a few feet apart. Inhale and raise the arms up and back until you hit the bumper. This is called the edge in yoga. It is the place where your body stops, resists and protects. Hold and breathe a few breaths at your edge. As you exhale, start to slowly bend the elbows while you bring the strap back further behind you until you hit the next bumper. Hold and breathe a few long breaths. Place the belt shoulder width apart. Inhale and raise the arms straight and high over your head. See if you can bring your arms alongside your ears to extend your shoulder range of motion. On an exhale, twist your body in one direction, holding for 1 2 breaths. Repeat on the other side. Copyright 2012, Ana Victoria Salcido and 5

6 LOWER BODY LEGS AND HIP FLEXORS Your legs are a source of power and balance for your game. Flexible and strong legs will provide a great foundation for your swing. By opening up the hip flexors and hamstrings, you give the low back a break. LUNGE POSE Here are four variations of a lunge that you can work up to over time. These variations all increase flexibility in the legs. Remember to do only what feels safe and good for the body. Over time, you will be able to try a new variation. If the knee that is down is sensitive, place a towel under it to pad the flooring. Repeat on both sides. From a table top position (hands and knees), take one foot forward into a lunge. Do your best to line up the knee directly over the ankle. Bring your hands to either side of the leg. If the floor is far away, you can use props to raise the floor to you. Hold for 5 slow, deep breaths. Either move to the other variations or stop here and repeat on the other side. Variation 1: Moving slowly, take both hands to your knee. The stretch may radiate deeper into the quadricep muscle. Make sure that your toes are not clenched. This also provides a slight back bend. Hold for 5 slow breaths then either move on to another variation or stop here and repeat on the other side. Variation 2: Raise the arm opposite of your bent knee up. Keep your shoulder lowered and your fingers energized. You may notice the stretch radiate upwards into your psoas muscle. You also may notice a slightly deeper back bend. Hold for 5 slow breaths then either move on to another variation or stop here and repeat on the other side. Variation 3: Raise the other arm to meet your lifted arm. Interlace the fingers with the index fingers pointed up to come into Modified Crescent Lunge. This deepens the back bend and challenges your balance. Hold for 5 slow breaths and repeat on the other side. Copyright 2012, Ana Victoria Salcido and 6

7 HAMSTRING STRETCH We all know what tight hamstrings feel like, but did you know that they can also be a culprit for back pain? Hamstrings are used with every step you take, so they are very active as you walk the green. Create some freedom with this stretch. From a lunge, slowly start to shift the weight back as you lift the toes off your mat. You may need to keep your knee bent, and that's fine. Do your best to keep your back straight so the stretch is in the hamstring, not the low back. Don't try to force yourself past your edge. Hold for 5 slow breaths and repeat on the other side. TOE CRUNCH Your feet are the foundation of your entire body. Healthy, flexible feet are important for stability and balance in your swing. NOTE: If you have plantar fasciitis, please avoid this asana. From a neutral table top position (hands and knees) tuck your toes onto the mat. Slowly come off of your hands and bring your glutes towards your heels. Hold for 5 slow breaths and release. Copyright 2012, Ana Victoria Salcido and 7

8 HIPS AND BACK Your golf swing requires the flexibility in your hips and low back in order to effectively draw the power you need for the long shot. If the hips and low back are tight, the shoulders will often take the heat and compensate for the limited range of motion in the lower body. For many athletes, hip openers are challenging. Take your time and remember to breathe through the tightness and exhale into the release. PIGEON POSE This pose opens the hip joint and stretches the piriformis muscle across the low back. It does wonder to relieve low back pain and sciatica. Be mindful of your breath. The exhale is the most important part of this particular pose becomes it is the release mechanism. Repeat on each side and hold for as long as you feel comfortable. Below are three options, take it where you feel the stretch but never any pain. Start lying on your back with your knees bent. Place the ankle of one foot on the lower thigh of the opposite leg forming a triangle position with your legs. Your top foot is flexed to protect your knee. Option 1 Place your hand on the top knee and gently rock the hip by pushing gently forward and then releasing. This is a great warm up for the hip joint as it brings in synovial fluid to encourage flexibility. COUNTER POSE FOR HIP OPENER Option 2 Interlace your hands under the bottom thigh. If your neck starts to arch and come off the floor, then you are overcompensating. Try Option 1 instead. Option 3 Interlace the hands over the shin of the bottom leg. This is a very deep hip opening. Make sure you are breathing and your neck and shoulders are relaxed. Bring both knees into your chest to release and stretch your low back muscles. You can gently rock side to side and give your low back a massage which increases the circulation to the hip and low back muscles and joints we just stretched. Copyright 2012, Ana Victoria Salcido and 8

9 BRIDGE POSE In golf, you use your spine in all four directions that it moves: lateral bends, flexion, extension and twists. Bridge pose helps to articulate the individual vertebrae that make up the spine, creating space and loosening up the muscles surrounding the spine. There is an added bonus of gently strengthening the glutes and opening the hip flexors which result in a fluid game. Start by lying on your back with your knees bent and your feet on the floor. Place your feet and knees hip width apart, and keep them stable as your rise up. Turn your palms face down by your hips and allow your throat, jaw and neck to relax. Picture 1: Feel the alignment in your spine. Notice if the muscles in your spine feel tight or open. Notice if there is a large gap between the floor and your low back. CORE STRENGTHENERS Picture 2: On an inhale, draw the navel towards the spine, gently engaging the abdominal muscles. Tuck your tailbone and feel your low back glue to the floor. Notice the length you created in your low back. Picture 3: Keeping the length in your low back, begin to push into your feet and lift your low, mid and maybe upper back off the floor. Keep your knees hip width apart. On an exhale, lower down with articulation: one vertebra at a time. Repeat 5 10 times. BICYCLE KICKS Because the core and back are so inter dependent, any pose that works these two areas as a stable unit can benefit core strength. From Bridge Pose, draw your right knee into your chest. Interlace your fingers behind your head and extend your left leg forward. On an inhale, draw your left shoulder towards your right knee. Don't worry about trying to get your elbow to the knee. Instead, focus on drawing the shoulder to the knee. Copyright 2012, Ana Victoria Salcido and 9

10 Keep a lot of energy in your legs, and feel the spine twist. ROLL DOWNS On an exhale, switch sides. Repeat times, then lie on your back and relax. Roll Downs not only strengthen the low, deep abdominal muscles but they also help you connect with the articulation of the spine. Be sure to only go as low as your strength will allow. Remember, strength building takes time to be patient. Start by sitting on your sitz bones with your knees bent, hip width apart and your feet on the floor. Extend your arms forward. Keep your heart lifted and your shoulders blades firm on the back. On an inhale begin to feel your abdominals engage as you lead with the heart. On an exhale begin to roll your spine down, one vertebra at a time, keeping your abs engaged. Come to your edge, then on your inhale slowly rise back up. Repeat 5 15 times. Copyright 2012, Ana Victoria Salcido and 10

11 STANDING POSES STRENGTH, CONCENTRATION AND BALANCE MOUNTAIN Mountain Pose will help you connect with your lower body in connection with the earth below you. It will help you feel stable and grounded, rather than unfocused and uprooted. Practice this simple technique to bring you down to a focused level before you swing. Stand with you feet hip width apart. Let your shoulders, neck and jaw relax. Close your eyes and bring all of your awareness to the soles of your feet. Lift all your toes and spread them wide as you place them back on the mat. Begin to feel the quads slightly activate, lifting the knee caps to feel strength in the legs. Notice if you are weighted on one side more than the other. Gently sway side to side until you feel like the weight is equally distributed along both feet. Feel that balance of weight rising up the legs, feeling as stable as a mountain. Gently blink your eyes open and relax for Tree Pose. Copyright 2012, Ana Victoria Salcido and 11

12 TREE Along with flexibility, strength and stability, balance and focus are some of the best tools you can bring to your game. When we practice a balance posture in yoga, we focus on what we call the "drishti" or focal point. Find something you can focus that is still. Bring all of your awareness to that point, just like you would bring your awareness to the hole before you swing. Building mental focus will help you stay present in your game. Variation 1: Bring the sole of one foot to the inner ankle of the standing leg. You can use this foot as a "kickstand" or lift it slightly higher to work on your balance. Variation 2: Bring the sole of one foot to the inner calf. Variation 3: Bring the sole of one foot all the way up to the inner thigh. Be sure that the standing leg is active and strong. Also be sure that you do not rest on the knee. Variation 4: Raise your strap (or golf club) overhead for full Tree Pose. Don't forget to smile and breathe! :) For the Full Yoga for Golfers Practices on Video Check out YogaJP s YouTube Videos Off the Yoga Mat, Onto the Golf Course Yoga for Golfers Series with Ana Victoria Salcido Copyright 2012, Ana Victoria Salcido and 12