Golf is a physically demanding sport. Your legs, core, back, shoulders and grip all need to be strong and this endurance needs to be balanced with the flexibility to rotate. Balance is required to hinge in your ready position and you excel into each full swing with great force. Plus your mind needs to focus on the right things at the right time to execute a great shot. After the four+ hours of play, plus any travel and warm up time added to the round, you’ll want to relax your entire being. That’s why I recommend you restore the body after golf with this yin yoga sequence.
Spring is in full bloom here in Northern California and golf season is just getting started.
While I’ve been doing yard work instead of golfing, my mind keeps flashing back to courses I played a year ago. Darkhorse Golf Club, in Auburn, CA is one of them. It was course 31 of 100 on my great golf adventure and an incredible value for the $75 greens fee.
Last April, I couldn’t pass up the perfect conditions to play this track–sunny, 75 degrees, and a light breeze.
I still had a two-hour drive home after the round ended, and I definitely needed to restore my body with this yin yoga sequence. Even if you don’t play golf, this class is great for opening up the low back, hips, and side body. It gives you more room to breathe deeply and rest in your body’s natural brilliance.
You can download a PDF version of the sequence here.
I hope you enjoy it as much as I did!
Photo Credit: Doug Blesse
(1) CHILD’S POSE WITH A SIDE STRETCH
Purpose: I recommend starting in a straightforward child’s pose to let your mind release the activity that existed before stepping on to the yoga mat. It’s an invitation to let those thoughts flow from your forehead and on to the floor. Let go of these thoughts with a few deep cycles of breath out. Release the golf game you just played. Let go of the people you were with. Let this practice restore your body after golf and set a new tone for the rest of your day. It will also set a new tone in your body and mind.
For the first minute or two, walk your hands over to the left upper corner of your mat. This will stretch the entire right lateral edge of your body. Keep your hips grounded on your ankles as best you can as you reach the right fingers forward and away from that hip point. Keep the breath, face, and shoulders soft as you do this. Then switch to the second side, walking the hands over to the right and hold for the same length of time.
Length: 1-2 minutes each side
(2) INTENSE TOE STRETCH
Purpose: You can add in some shoulder stretching if you’d like here to (1) give your mind something else to think about other than your toes, and (2) stretch the rotator cuff muscles that worked so hard during your round of golf.
Length: 1-2 minutes each side
Note: You can take a standing forward fold for one minute in between sides to give your toes a break.
(3) DOWNWARD FACING DOG
Purpose: Downward facing dog is a great way to restore the body after golf because it’s a gentle inversion that also lengthens the hamstrings, lats, and spine.
Length: 1 minute
(4) PIGEON RIGHT LEG FORWARD
Purpose: This hip stretch is combined with a more prone position, which can help you find even more rest after your round of golf. If this is too intense, you can always take reclined figure-4 on your back. In either case, being close to the floor will increase the sense of groundedness for your body and mind post-game.
Length: 3-5 minutes
To prepare for the next pose: Simply roll over on to your back and grab your strap.
(5) SUPTA PADANGUSTASANA, RIGHT LEG
Purpose: This pose will get more deeply into your hamstrings on the right leg, and begin to open up the hip flexors and front of the left leg at the same time. This is especially wonderful if you’ve just walked your entire round of golf or spent a lot of time on your feet today. You can keep your left foot on the floor if you have tighter hamstrings.
Length: 3 minutes
(6) REPEAT #3-5 ON THE SECOND SIDE
Purpose: Downward dog will bring more symmetry back to the body, and then repeating pigeon and supta padangustasana on the left will balance right and left sides.
Length: 7-10 minutes (to match the time on the first sides)
(7) RECLINED CHANDRASANA
Purpose: This pose is also known as bananasana, like a curved banana, as that is the shape you’re going to make on the floor. This will lengthen the entire side of the body again, from the outer legs, spine and up to the arms.
Length: 3-5 minutes each side
(8) SUPPORTED BRIDGE OR LEGS UP THE WALL
Purpose: It’s time to take a longer inversion and get the blood flowing back to the heart to restore your body even more after golf. Since we have done lots of work to open the outer legs, this time we’ll stretch the inner thighs. To do this, first lay on your back and put your feet up the wall. Then take a wide “V” shape with your legs. Lightly flex your feet and soften your hips, back and shoulders on to the floor. Get relaxed here. Let gravity and the wall do their thing. You can chill out here as keep your legs up the wall and simply breathe.
Length: 3-7 minutes
Note: As there was no wall on my dock, I am demonstrating a second inversion option using a block. You can take a supported bridge for a milder version. Or you can invert your legs into this viparita karani variation.
(9) SUPINE TWIST
Purpose: With all the length in your body, it’s time to twist. Yes, you did lots of this in golf in a strength-focused way. Now we’ll let the body reset in a lengthened and relaxed way. You can take a mild twist, by hugging your knees into your chest first. Then drop your knees over to the right as you extend your left arm out at shoulder height along the floor. Keep your head in any comfortable position. Repeat on the second side when you’re ready. Just keep in mind that one side might be tighter than the other. You can stay an extra minute or two on the tighter side to bring more balance to your body.
Length: 3 minutes each side
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(10) SAVASANA
Purpose: It’s time for your body to memorize this pattern. You want your autonomic nervous system to take over so you can restore your body after golf.
Length: 3-5 minutes
PUTTING IT ALL TOGETHER
You gave it your all on the golf course. Now it’s time to restore your body afterwards with this yin yoga sequence. This soothing practice is designed to bring your system back into balance. It will re-lengthen areas that required strong contractions during play and open up channels for greater communication within your entire system.
Even if you’re not a golfer, this yin yoga sequence opens the hips, low back, side body, and other tight areas of the body. You’ll breathe easier. Your heart rate and blood pressure can normalize. You’ll build up energy reserves for the next activity calling your name and find the mental clarity to tackle the next tasks at hand. You and your body deserve this TLC. Enjoy the sequence!
Take Action Now:
- Download this PDF and print it for your home practice.
- Check out The Focused Golfer Program if you’re ready for more confidence, steadiness, and focus in your golf game.
- Thank yourself for caring for your body in a way that will serve you for years to come! You’re amazing!
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