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Yoga For Golfers: 7 Helpful Poses To Ace Your Game

By Ned Taylor

July 2, 2019

Golf – The Mental Game

There are few games that need mental toughness and concentration more than golf.

It’s a sport that requires consistency and strength and perhaps the only sports where conscious minds (loci, alertness and analyzing) battles its way with the subconscious mind (long term memory and intuitions).

Because, while you need an alert and focused mind to learn the tricks of the game, you need a sharpened long term memory and strong intuitions from the subconscious region of the mind to master the shots.

And while this battle between conscious and subconscious mind can be challenging, it’s also a unique opportunity for golf players to raise their mental strength and cherish this unique awareness level; that few are able to achieve.

Golf - The Physical Game

Apart from the mental strength, you would also need a tuned body to be able to truly master the sports of Golf.

The ideal golf body is not just strong but also fluid, flexible and stable to withstand the mobility and dynamics of the game and that’s what makes the ideal golf body hard to achieve.

While achieving body strength isn’t that hard, getting to the point of body fluidity and flexibility is no easy task to achieve.

You need that fluidity to get control over the power, balance and weight transfer, which all are core components of a master golfer.

How Yoga Can Help?

Golfers who aren’t able to master the mental game of the sports can be frustrated or even give up on the sports.

However, they can up their mental strength by regularly practicing yoga posts for mental strength and discipline; two things of fundamental importance in Golf.

Yoga is all about seeking mind and body endurance. Yoga poses helps you take control of your body, mind, and breath and put them under stress to be able to come out stronger and focused.

Apart from achieving the mental strength and control, an important essence of yoga is to achieve the body symmetry as a mean to break down the rigidity developed in certain muscles and improve the overall body flexibility.

Yoga poses for golf players can help them get over the traditional asymmetry in their bodies (due to one side swing of bodies) and open the rigid muscles for a fluid and free movement of surrounding muscles; which all leads to better stability, more power and increased range in motion.


Here are some yoga poses for golf players to help them achieve the right mental and body state:

And if you are looking for some more yoga poses and further guidance do check out our ultimate yoga assessment guide. As it comes with every thing, a yoga practitioner needs when practicing solo.

  • check
    50+ Yoga Poses
  • check
    The detailed set of steps to get into every pose.
  • check
    Tips and modifications for beginners to provide extra help.
  • check
    Assessment scale for every posture which enables the user to do a perfect workout every time.
  • check
    10+ sequences to gains the benefits in every aspect of a daily routine.

You can check out our YOGA ASSESSMENT GUIDE™ by clicking here!

Best Yoga Poses For Golfers

01. Down Dog Pose.

Benefits: Provide a great stretch to the entire backside, open the shoulders to get the better range of motion. Enhance shoulder and forearm strength while lengthening calf and hamstring muscles. Moreover, increase blood ow towards brain which decreases stress and enhances productivity.

Yoga Pose Down ward dog


  • Lie on your chest with your hands underneath your shoulders.
  • Exhale as you lift your hips and back, and roll over your toes.
  • Place your hands slightly wider than shoulders and feet six inches apart.
  • Press into your hands to lengthen your arms.
  • Roll your shoulders out away from your ears and relax your neck.
  • Lengthen your spine as you lift your hips and push your chest toward the thighs.
  • Flatten the lower back and bend your knees if necessary.
  • Press down through your heels.
  • Hold the pose for 5 deep breaths (50 Secs). 

Tips: Watch out for any hyper-extension of elbows and knees. If you feel too much pressure on your shoulders, shorten the distance between your hands and feet and allow your knees to bend.

02. Upward Dog Pose.

Benefits: A great pose to challenge you for lifting and opening your chest. Which results in improving our posture and enhancing lung capacity. Also strengthen the spine, arms wrists and shoulder muscles for visible improvisation in athletic performance.


  • Start with Lying on your chest with your hands under your shoulders. With your legs extended behind you, spread a few inches apart.
  • Inhale as you lift your chest and straighten your arms.
  • Roll over your toes to the tops of your feet.
  • Keep your shoulders down and back, away from your ears.
  • Pull your shoulder blades toward each other and open your chest.
  • Press your palms down while keeping hands straight and align your shoulder over your wrist.
  • Gaze forward to lengthen and relax your neck.
  • Hold the pose for 5 deep breaths.

Tips: If you are feeling too much pressure in your hand, shift your weight towards legs by elevating your hands on a yoga block or chair. If you are having difficulty in lifting your legs in the air, tuck your toes inside. Engage your abdominal muscles to release excessive pressure in the lower back.

03. Warrior I Pose.

Benefits: Warrior one stretches the whole upper body along with back leg. A powerful pose that develops stamina, breathing capacity. Great to build balance, and coordination and teach your body to properly use your core to protect your lower back while running, lifting, and while simply standing.


  • Take a step ahead from the edge of the mat with about 4 to 5 feet distance between both feet.
  • Back foot pointed forty-five degrees away from the front foot.
  • Bend the front foot knee to from 90-Deg angle.
  • Rotate upper body towards front foot so hips, pubic bone, and shoulders face forward.
  • Front hip pulls back, back hip pushes forward.
  • Raise your arms over your head, palms facing one another.
  • Hold the pose for 5 deep breaths (50 Seconds).
  • Repeat on the other side.

Tips: Make sure that you keep the back heel on the ground. Draw your ribs toward one another to prevent your back from arching.

04. Twisted Chair Pose.

Benefits: A great yoga pose that mainly strengthens the calf, quads, hamstring and glute muscles. The twist improves the range of motion in the spine while developing lower body strength. Best integration in athletic training for sports that involves squatting, twisting, such as golf, MMA, football, basketball, etc.


  • Start in Chair pose.
  • Form a straight line with the forearms by pressing the palms and fingers together in front of your chest.
  • Twist your upper body from your waist
  • Hook one elbow on the opposite knee.
  • Lengthen the head forward away from the shoulders.
  • Hold the pose for 5 deep breaths (50 seconds).
  • Repeat the pose on the other side.

Tips: Keep your hips facing straight forward, even with the twist. Check to make sure that your heels and knees are even with one another as well.

05. Bird Dog Pose.

Benefits: A great back pain reliever while improving your balance. Strengthen the spine and core muscles and increase the range of motion in shoulders and hips. Great exercise for those who want to jump higher and swim faster. This pose is also great to tone your lower abs and gluteal muscles.



  • Start in a tabletop position with your palms and knees on mat.
  • Keep your neck inline with your back and raise your arm straight.
  • Keeping your back straight raise the opposite leg straight.
  • Extend your arm with fingers pointing forward.
  • Engage your core and extend your back leg heel, pointed toward ceiling and toes pointing to the mat.
  • Try to make a straight line from back heel to extended fingertips.
  • Hold the pose for 5 deep breaths (50 seconds).
  • Repeat the pose from other side.

Tips: Keep breathing and focus on your thighs and biceps muscles to keep your limbs lifted. Look forward instead look down to avoid extra tension in lower back.

06. Side Plank Pose.

Benefits: Strengthen the core stability and concentration. Tone your thighs which result in a significant decrease in your waistline. Develop core endurance along with balance and coordination which results in enhanced performance in endurance sports such as running cycling etc. Want to get rid of your love handles? This single pose is enough.


  • Start with going in a high plank pose.
  • While holding plank pose, put your weight in one hand.
  • Turn your shoulder and balance your body on the outer edge of your foot.
  • Stack your other foot on top of your bottom foot, and roll your right hip and shoulder back to stack up with your left hip and shoulder.
  • Extend opposite hand skyward, forming a straight line from planted hand to extended hand.
  • Pull your head away from the shoulders to lengthen the neck, and look up at the extended hand.
  • Hold the pose for 5 deep breaths (50 seconds).
  • Repeat on the other side.

Tips: Keep your toes flexed toward your shin, and make sure to prevent your chest from splaying out and arching your back. If you find this pose too hard to attempt, lower your forearm to the floor, and do side-plank on your elbow.

07. Head To Knees Pose.

Benefits: A great recovery pose that stretches the spine, shoulders and hamstring muscles. Stimulates abdominal organs such as stomach, liver and kidney for better digestive, endocrine and urinary systems. Clams your brain and relieves mild depression anxiety and fatigue. Great for people with high blood pressure and insomnia.

head to knee pose


  • Begin in a seated position with both legs stretched out in front of you.
  • Fold one of the legs bring the foot closer to your pelvis.
  • Plant the foot inside of your extended thigh and lower your knee to the floor.
  • Erect your spine and raise your both hands up towards the ceiling.
  • Fold forward taking hold of your extended leg with both hands.
  • Relax your spine and bring your head closer to extended leg.
  • Stretch and reach the foot of extended leg.
  • Hold the foot and maintain the pose for 5 deep breaths.

Tips: If you cannot reach for the foot with your hand use a strap to stretch yourself towards the foot. Go slow with the stretch, go deeper on every exhale.

Thanks for staying till here!

for more exercises (other than yoga) that can boost you sex life life please check out this awesome article

By the way number of researches have confirmed that that yoga is one of the best and most sustainable form of activity to loose weight and here is why

Take good care of yourself,

and C.Ya

Ned Taylor

About the author

Hey there, my name is Ned and I am on a mission to provide you health and fitness advice that are rational (i.e. back by scientific evidence) and sustainable ( means practical enough to be incorporated in normal people's routines with busy lives).

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