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Yoga for golfers: a 25-minute rotation, hip and balance class for non-golf days

Golf asks for a fast turn in one direction, over and over. This class turns you both ways, keeps the hips rotating, practises the hinge of your address position and the balance of your finish, and ends with forearm stretches and a rest. We found no published trial of yoga in golfers, and flexibility doesn't predict how fast you swing, so use it for comfort and control on non-golf days, alongside strength work for speed. Not before a round: use the golf warm-up then.

25 minBeginner18 movesA wall · A stepBack · Abs · Glutes · Hip flexors · Quads · Hamstrings
Follow along: a timer, a cue and the next move, one step at a time.

Settle (3 minutes)

  1. Slow breathing (6 breaths a minute)2 min
    Beginner · 3D demoIn for about 4, out for about 6, with no holdsEasier: Breath reachHarder: Crocodile breathing (prone diaphragmatic breathing)
  2. Cat-cow8 waves
    Beginner · Back, Abs · 3D demoSlower than feels naturalHarder: Half lord of the fishes (Ardha Matsyendrasana)

Turn both ways (5 minutes)

  1. Thoracic rotation6 per side
    Beginner · 3D demoTurn from the ribs with your hips still; the same amount each wayEasier: Side-lying open bookHarder: World's greatest stretch
  2. Side-lying open book8 each side
    Beginner · Back, Chest, Shoulders · 3D demoKnees together, so the turn stays in your upper backHarder: Thoracic rotation
  3. Thread the needle (Parivrtta Balasana)30 to 45 s each side
    Beginner · Back, Shoulders · 3D demoOn your forearm, or skip it, if your lead wrist is soreEasier: Side-lying open bookHarder: World's greatest stretch

Hips (4 minutes)

  1. 90/90 switch10 slow switches
    Intermediate · 3D demoPause at each end; hands behind youEasier: Reclined figure four (eye of the needle, Sucirandhrasana)Harder: 90/90 hip lift-off
  2. Standing hip CARs3 slow circles each way, each leg
    Beginner · Glutes, Hip flexors, Hip abductors · 3D demoA hand on the wall; only the hip movesEasier: Hip circles on all foursHarder: 90/90 hip lift-off
  3. Reclined figure four (eye of the needle, Sucirandhrasana)45 s each side
    Beginner · Glutes · 3D demoNever press on the crossed kneeHarder: Pigeon preparation (Eka Pada Rajakapotasana prep)

Hinge and stance (4 minutes)

  1. Hip hinge fold5 slow folds, 3 breaths at the bottom
    Beginner · 3D demoLike your address position: long back, soft kneesHarder: Seated forward fold (Paschimottanasana)
  2. Warrior II (Virabhadrasana II)5 breaths each side
    Intermediate · Quads, Glutes, Adductors · 3D demoFront knee over your second toeEasier: Chair pose (Utkatasana)Harder: Extended side angle (Utthita Parsvakonasana)
  3. Triangle pose (Utthita Trikonasana)5 breaths each side
    Intermediate · Hamstrings, Adductors, Abs · 3D demoHand on a block; chest turned openEasier: Wide-legged standing forward fold (Prasarita Padottanasana)Harder: Half moon pose (Ardha Chandrasana)

Balance and the finish (3 minutes)

  1. Tree pose (Vrksasana)30 s each side
    Beginner · Glutes, Hip abductors, Calves · 3D demoFingertips on a wall at firstEasier: Mountain pose (Tadasana)Harder: Standing hand-to-big-toe pose (Utthita Hasta Padangusthasana)
  2. Chair pose (Utkatasana)2 holds of 30 s
    Beginner · Quads, Glutes, Shoulders · 3D demoKnees over ankles; ribs downHarder: Revolved chair pose (Parivrtta Utkatasana)

Back endurance and forearms (3 minutes)

  1. Locust pose (Salabhasana)2 holds of 5 breaths
    Beginner · Back, Glutes, Hamstrings · 3D demoLift a little; gaze downEasier: Seated upper-back lift (sit tall, shoulders back)Harder: One-legged bow (half locust)
  2. Wrist extensor stretch (tennis elbow stretch)2 holds of 30 s each arm
    Beginner · Forearms · 3D demoArm straight, palm down, gently bend the wrist; stop if it tinglesEasier: Wrist & forearm flow
  3. Wrist flexor stretch2 holds of 20 s each arm
    Beginner · Forearms · 3D demoPalm flat on the wall, fingers pointing down; a gentle pullEasier: Wrist circlesHarder: Quadruped wrist rocks

Rest (5 minutes)

  1. Supine spinal twist (Supta Matsyendrasana)45 s each side
    Beginner · Back, Glutes · 3D demoShoulders down; the same on both sidesHarder: Seated twist, bottom leg straight
  2. Corpse pose (Savasana)3 min
    Beginner · 3D demoKnees bent if your back aches

Tips

  • On non-golf days or after a round, not before: a 20-minute static stretching routine before hitting cut clubhead speed by about 4%. Before you play, use our golf warm-up.
  • Turn the same amount each way: golf is one-sided, and this class isn't (our suggestion).
  • Want more distance? Add our golf strength workout twice a week: strength and power go with clubhead speed, flexibility doesn't.
  • Sore lead wrist or elbow: do thread the needle on your forearm or leave it out, and keep the forearm stretches gentle.
  • With osteoporosis, fold from your hips, keep every twist smooth and comfortable, and leave out anything that rounds your back under load.
  • With back pain, nothing is banned: keep pain mild and settling, as our back pain guides say.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

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Questions people ask

How long does the yoga for golfers: a 25-minute rotation, hip and balance class for non-golf days take?

About 25 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A wall, A step. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 11 of its 18 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.