Yoga for Better Golf

Below is a selection of Bird Golf Yoga poses to enhance flexibility. Each yoga pose can be performed on its own to assist with relieving certain conditions, such as lower back injury or fatigue or combine any of these Yoga poses to create a golf exercise program which will encompass strengthening and increasing flexibility of all areas of the body. Using the complete breathing method described below while performing these poses will always get you the maximum affect of the pose. These poses are designed to strengthen the spine, lower back and hamstrings, areas of the body that are critical to your golf swing and once reinforced through these stretches you can reduce your possibility of injuries. Including this into your routine before playing golf will become just as important as your preshot routine.


The poses below show a range of beginner to advanced postures. When performing yoga poses, go into the pose only as far as comfortable but at the same time making sure you are working to a new level by putting effort into each pose. Each motion should be performed deliberately and with strong motions to gain the maximum benefit.

Breathing technique is a very important part of yoga. When done correctly benefits include; improvement in the condition of blood and circulation, relief from physical and mental fatigue, revitalization and increase in lung capacity. The correct method for breathing should be reviewed before any yoga poses are attempted.

When doing any yoga poses getting the breathing right while doing the pose will increase the benefits of that pose.

Breathing in through the nose, fill your lungs, diaphragm and your chest. Feel your stomach pushing out as you inhale deeply and slowly. Exhale through the nose, feel the air release from the lungs and the chest slowly pushing the breath out.

The following movements will help you get the most out of breathing fully.

  1. Standing with your spine straight with your feet 3-4 inches apart, look forward with your arms to your side.
  2. Begin a very deep inhalation through the nose simultaneously raising the arms with palms up, meet the palms overhead.
  3. Turn the palms outward and exhale simultaneously lowering the arms to your sides.


Club Overhead

Fig. 1
  1. Standing with your legs hip width apart inhale deeply and raise the club above your head (fig 1). With each exhale try to draw the club further back. Hold each pose for at least 30 seconds.
  1. Exhale and slowly bend forward from the hips. Keep the back straight and look forward. Do not bend your knees, drop the crown of your head toward the floor and go down only as far as you can (fig 1.1). With each inhale lift up slightly and with each exhale drop your head further to the ground.
Fig. 1.1
Fig. 1.2
  1. Inhale and twist to the left (fig 1.2). With each exhale try and deepen the twist.
  2. Repeat and twist to the right (fig 1.3),
  3. Gently come back to center, inhale and roll up to a standing position.
Fig. 1.3

Perform Twice


  • Opens and warms up shoulders for rotation
  • Refreshes the mind
  • Rejuvenates nervous system

Hamstring Stretch

Fig. 5

1. From a standing position inhale and step your right foot back behind you. Keep your right foot straight and your heel to the floor if you can. As you exhale, slowly fold from the waist, keeping your back straight and press your forehead to your knee and place your hands on the floor (fig 5). Hold this position for at least 30-seconds breathing deeply. Sink deeper into the stretch with each

Fig. 5.1

exhalation. Rise up slightly with each inhalation.

Fold down only as far as comfortable. Take hold of your thigh, knee or shin and look forward if that feels better on your neck and back (fig 5.1).

2. Inhale to come up straightening the torso, exhale, and bring your foot forward to a standing position. Repeat on the other side.


The hamstring stretch can also be done with the golf cart (fig 5.2).

Fig. 5.1

1. Stand at the front of the cart and bring your right foot up onto the cart.

2. Flex your right foot and engage the quad muscle.

3. Keep your hips square, and as you exhale slowly fold from the waist extending your chest over your knee. Fold over only as far as comfortable.

4. Hold this pose for at least 30 seconds breathing deeply. Repeat on the other side.
Repeat three times


  • Stretches and strengthens the thigh, knees and ankles
  • Stretches the hamstrings, calves and spine
  • Improves balance

The editorial content of Bird Golf Schools should not be used as a substitute for professional health care. Talk to your doctor before starting any new exercise regime.


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