Fitness & Warm-Up · Drill
Yoga Moves for Golfers
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A few simple yoga moves help flexibility, core strength and balance. On hands and knees, lift your chest and hips as you breathe in. Round your back as you breathe out. Repeat a few times to loosen your spine. Next, still on hands and knees, reach one leg back and the opposite arm forward. Then bring elbow and knee together. Finish with a high plank. Shoulders over wrists, stomach tight, for a few slow breaths.
The drill
- Arch and round your back, 3 to 5 times.
- Opposite arm and leg reach, 3 to 5 per side.
- High plank for a few breaths.
- Push the floor away.
- Breathe slowly.
Why it works
The golf swing needs a mobile spine, a stable core and good balance on one side then the other. Arching and rounding on hands and knees moves your spine through its range with no load, so it warms up before you swing. The opposite arm and leg reach trains your core to hold you steady while your limbs move, and the high plank builds the trunk and shoulder strength that keeps your posture through impact.
Common mistakes
- You rush the arch and round and skip the breathing.Breathe in as you lift your chest and hips, breathe out as you round your back, and move at the pace of the breath.
- You swing your leg and arm high and twist your hips open during the reach.Reach only as high as your body line, keep your hips level and square to the floor, and hold for a moment.
- Your hips sag or pike up in the high plank, and your shoulders sit behind or ahead of your wrists.Stack your shoulders over your wrists, tighten your stomach, push the floor away and keep a straight line from head to heels.
How you'll know it's working
- Your spine feels looser and moves more freely on each repeat of the arch and round.
- You hold the arm and leg reach without wobbling or letting your hips tilt.
- You hold the high plank for a few slow breaths with a flat back and steady shoulders.
Make it easier or harder
Easier: Do the plank from your knees, and keep the reach small with your toes on the floor.
Harder: Hold the reach and the plank for more breaths, and pause longer when your elbow and knee meet.
Common questions
Is yoga good for golfers?
Yes. Simple moves like these improve spine mobility, core strength and balance, which all support a steadier swing.
When should I do these yoga moves?
Do them before a round or a practice session as a warm-up, or on their own on a rest day. Stop if anything hurts.
