By Penny McGuire - BMGA Program Leader - Power Yoga
Tucks:
(Builds strength in whole center core)
Lying on back, hold the knees bent directly above the hips. 'Slide' the feet away from the hips keeping the shins parallel with the floor as far as you can, keeping the low belly moving down towards the back. Then slide the shins back until the knees are back inline with the hips (not knees to chest this makes it easier and gives your abs a break!) Repeat as many slides as you can keeping the belly firm and flat.
You can balance an exercise ball on your shins if you have one (legs hip width apart), or use a weighted exercise ball for even more of a challenge!
Shin Slides:
Lying on your back, curl whole abs in, with knees toward your forehead and fingers interlaced behind head. Keeping the abs 'flat n firm', extend the legs out - lower the head a little, but still keeping the shoulder blades off the floor, and extending the legs 45 degrees off the floor and straight out. Repeat - curl everything in, then out again. Slow and precise is best. If there is any sensation in the lower back, press the belly down into the back and don't extend the legs quite so far.
Shin Slides with Rotation:
Same as above but you are leaning to one side. If you are leaning to the right, your whole left hip and butt will be off the floor. More concentration is needed here to stabilize the back/hips and keep the work in the abs - but this exactly the position of your torso at the end of your downswing, and often where golfers' forget about still using their core and 'let go' - resulting in lower back injuries.
Looking for more yoga exercises or a class to complement your golf program? Contact Penny today at (250) 240-3739 or email penny@yogaworksbc.com
The Brent Morrison Golf Academy is located at Pheasant Glen Golf Resort, 1025 Qualicum Road, Qualicum Beach, B.C. V9K 1M5. (250) 752-8786. For more information on instruction programs for adults and juniors, contact the Academy office.
