7 Yoga Poses For Golfers to Improve Flexibility and Focus

7 Yoga Poses For Golfers to Improve Flexibility and Focus

For golf enthusiasts, dealing with post-match discomfort is often just part of the game. While golf offers numerous benefits to mental and physical well-being, the sport's repetitive actions can lead to stress and strain on the body without proper stretching. This is where the magic of yoga steps in.

Post-golfing pain might stem from various issues, including overuse, incorrect form or technique, prolonged periods of walking and bending, and the repetitive stress of swinging. I've listed the top yoga poses specifically for golfers. These poses are designed to alleviate tension, strengthen the body, prevent potential injuries, and hasten recovery, helping you return to the green swiftly. 

Yoga Benefits For Golfers

  • Yoga significantly increases flexibility, aiding your swing's consistency, power, and precision.
  • It heightens your understanding of body movements and how to control them.
  • Engaging in yoga strengthens your core muscles, enhancing your balance and stability.
  • Regular yoga practice can improve posture, alleviating the strain of bending and hunching over during the game, much like finding the perfect yoga mat enhances your practice by providing a stable, comfortable foundation.
  • It relieves lower back pain by easing tension caused by continuous spinal twisting.
  • Yoga teaches techniques for controlling breathing and remaining calm, which is especially useful under pressure.

7 Yoga Poses For Golfers

These yoga poses can help golfers improve mental focus, body awareness, and physical control to elevate their game.

Pigeon Pose (Eka Pada Rajakapotasana)

  • Begin in a tabletop position, aligning hips directly above knees, shoulders above hands, with the tops of your feet resting on the yoga mat.
  • Carefully slide your right knee towards your right hand, guiding your right foot across to rest near your left hand, aiming for a 90-degree angle at the knee.
  • Gently open your right hip outward, ensuring your left leg is extended straight back, pressing through the top of your foot.
  • Gradually lower your hips towards the ground, aiming for alignment. Use your hands for support if needed.
  • With each Pigeon pose inhalation, elongate your torso upwards; with each exhalation, allow your hips to sink deeper, facilitating a stretch in the hip flexors and lower back.

Bird Dog (Chakravakasana)

  • Begin in a neutral tabletop position, ensuring your spine is aligned with your neck, and gently engage your core to provide stability.
  • Extend your right arm forward, palm facing inward, while simultaneously stretching your left leg back, toes pointing down, creating a straight line from your fingertips to your toes.
  • Maintain this alignment for several breaths before gently returning to the starting position.

Downward-Facing Dog (Adho Mukha Svanasana)

  • Start in a high plank position, spreading your fingers wide and aligning your wrists under your shoulders.
  • Exhale as you lift your hips up and back, entering the iconic inverted 'V' shape. Ensure your head is aligned with your arms, gazing towards your navel.
  • Press firmly through your hands, extending through the shoulders, and work on lifting your tailbone towards the sky.
  • Bend knees slightly to relieve lower back tension while lengthening the spine and stretching hamstrings, if needed.

Chair Pose (Utkatasana)

  • Stand with your feet together or hip-width apart, grounding through your feet.
  • Raise your arms overhead, keeping them parallel, palms facing each other, or joining the hands if comfortable.
  • Bend your knees and push your hips back, as if sitting in an invisible chair while exhaling, keeping your spine aligned.
  • Engage your core and keep your chest open, distributing your weight evenly across your feet while focusing on sitting deeper into the chair pose with each exhale.

Warrior II (Virabhadrasana II)

  • Begin in a standing position, stepping your feet wide apart, around 3-4 feet, depending on your height.
  • Turn your right foot out 90 degrees and your left foot in slightly. Extend arms out, palms facing down.
  • Bend your right knee, ensuring it stays over the ankle, turning your gaze over your right hand.
  • Ground through the outer edge of your left foot, keeping both sides of your torso long and your shoulders stacked directly above your hips.
  • Inhale to lengthen through the spine, and exhale to deepen into the warrior 2 pose, challenging your endurance and balance.

Boat Pose (Navasana)

  • Begin seated with legs straight ahead. Place hands slightly behind you, fingertips towards your feet, and gently lean backward. 
  • Tighten your abdomen, pull your belly button towards your spine, and slowly raise your legs, bending at the knees to keep your shins level with the ground. 
  • Stretch your arms forward, parallel to your legs, palms facing inward. 
  • Straighten your legs at a 45-degree angle for an added challenge, ensuring your back remains straight. 
  • Balance on your sitting bones, avoiding tilting onto your tailbone, and keep your back straight and chest lifted. 
  • Hold the Boat pose for 5 to 10 breaths, focusing on a strong abdominal core for balance. Breathe deeply and exhale slowly to intensify core activation.

Bridge Pose (Setu Bandhasana)

  • Lie on your back with knees bent and feet flat, close enough to touch with your fingertips. 
  • Arms rest by your sides, palms down. Inhale and press feet and arms into the ground, lifting hips. 
  • Keep thighs parallel. Interlace hands under your hips, supporting your weight on your shoulders. Lift your chest to your chin while keeping a natural neck curve. 
  • Engage your core and legs, but don't over-tighten your glutes. Hold 4-8 breaths, aiming for a higher lift with each inhale. 
  • Unclasp your hands to release the Bridge pose and slowly lower your spine to the ground.


These yoga poses for golfers are intricately designed to target the muscle groups and mental focus required for golf, aiding in injury prevention, improving range of motion, and enhancing overall performance on the course. To reap the benefits of yoga, it's important to maintain consistency and mindfulness throughout your practice.

Frequently Asked Questions

How Does Yoga Improve Mental Focus For Golf?

Yoga practices, especially those incorporating breath control and meditation, can significantly improve mental focus and reduce stress. This enhanced concentration and calmness benefit golfers, especially under pressure or during competition.

Do I Need Any Special Equipment To Start Practicing Yoga For Golf?

The basic equipment you'll need includes a yoga mat and comfortable clothing that allows for movement. Some poses may benefit from yoga blocks, straps, or bolsters, but these are optional for beginners.