Improve Your Swing with the 10 Best Yoga Poses for Golfers

A golf swing relies on a very specific set of movements to generate power and accuracy. To maximize your swing, you need open shoulders, hip mobility, a strong core, and good balance. Whether you hit left or right, yoga can help with all the above, plus even out the physical imbalances that dedicated golfing can cause. So, if you love to hit the links, hitting your yoga mat consistently can do wonders for your handicap. 

The 10 Best Yoga Poses for Golfers

Featured Yoga Mat: Liforme Classic Yoga Mat in Purple

Puppy Pose (Uttana Shishosana)

Sanskrit Meaning: Uttana (Intense) Shisho (Puppy) Asana (Pose)
Pose Type: Kneeling
Why This Pose: Opens your shoulders and upper back for greater mobility in your backswing
Step-by-Step Instructions:
1. Begin on your hands and knees.
2. Keep your hips stacked over your knees as you walk your hands forward.
3. Keep going until your forehead, chin, or chest touches the floor, or place a block under your forehead to bring the floor up.
4. Keep reaching your arms forward and melting your sternum.
5. Take five deep breaths here.

Featured Yoga Mat: Tropical Paradise

Thread the Needle Pose (Urdhva Mukha Pasasana)

Sanskrit Meaning: Urdhva (Upward) Mukha (Facing) Pasa (Noose) Asana (Pose)
Pose Type: Kneeling
Why This Pose: Improves rotation and stretches the shoulders, which brings more power to your swing
Step-by-Step Instructions:
1. Begin on your hands and knees.
2. On an inhalation, open your right arm to the ceiling.
3. On an inhalation, thread your right hand under your left arm, lowering your right shoulder and temple to the floor.
4. Stay here for three to five breaths, then repeat on the other side.

Featured Yoga Mat: Liforme Classic Yoga Mat in Grey

Seated Spinal Twist (Ardha Matsyendrasana)

Sanskrit Meaning: Ardha (Half) Matsyendra (Lord of Fishes) Asana (Pose)
Pose Type: Seated
Why This Pose: Improves mobility in the upper spine to prevent lower back strain in your swing and follow-through
Step-by-Step Instructions:
1. Begin sitting cross-legged.
2. Take the sole of your right foot to the mat outside your left thigh.
3. Lift both arms toward the ceiling.
4. On an exhalation, twist to the right, taking your right elbow outside your right knee and your left palm to the mat behind your back.
5. Lengthen your spine on each inhale and deepen your twist on each exhale.
6. After five to ten breaths, come back to center and switch sides.

Featured Yoga Mat: Liforme Classic Yoga Mat in Deep Forest Green

Downward Facing Dog (Adho Mukha Svanasana)

Sanskrit Meaning: Adho (Downward) Mukha (Face) Svana (Dog) Asana (Pose)
Pose Type: Standing
Why This Pose: A pose that stretches it all: shoulders, back, hamstrings
Step-by-Step Instructions:
1. Begin on your hands and knees.
2. Curl your toes under and press into your palms to lift your hips toward the ceiling.
3. Straighten your legs.
4. Sink your heels toward the floor.
5. Slide your shoulder blades down your back.
6. Let your head hang heavy. 
7. Take five deep breaths.

Featured Yoga Mat: Tantalizing Terracotta

Downward Facing Dog Split (Eka Pada Adho Mukha Svanasana)

Sanskrit Meaning: Eka (One) Pada (Foot) Adho (Downward) Mukha (Face) Svana (Dog) Asana (Pose)
Pose Type: Standing
Why This Pose: Opens your hips and hamstrings to help create power in your swing.
Step-by-Step Instructions:
1. From Downward Facing Dog, lift your left leg as high as you can.
2. Stack your left hip over the right one, turning your pelvis to the left.
3. Bend your left knee and reach your heel toward your glutes.
4. Keep your left foot active and your right heel sinking toward the floor.
5. After three to five breaths, come back to Downward Facing Dog and switch legs.

Featured Yoga Mat: Cosmic Moon in Dusk Blue

Plank (Phalakasana)

Sanskrit Meaning: Phalaka (Plank) Asana (Pose)
Pose Type: Arm Support
Why This Pose: Strengthens your core, improving the balance and stability of your stance
Step-by-Step Instructions:
1. Begin in Downward Facing Dog.
2. Lower your hips and bring your shoulders over your wrists.
3. Maintain a straight line from the crown of your head to your heels.
4. Take five to ten breaths.

Featured Yoga Mat: Cosmic Moon in Black

Standing Forward Fold (Uttanasana)

Sanskrit Meaning: Uttana (Intense Stretch) Asana (Pose)
Pose Type: Standing
Why This Pose: Releases your back muscles after a day on the green
Step-by-Step Instructions:
1. Stand at the front of your mat with your feet hip-distance apart.
2. Inhale and take your arms overhead.
3. Exhale and forward fold by tilting your pelvis forward and rotating over your legs.
4. Bend your knees slightly and let your arms and head hang heavy.
5. Take five to ten breaths.

Crescent Lunge (Anjaneyasana)

Sanskrit Meaning: Anjani (Hindu Goddess) Asana (Pose)
Pose Type: Kneeling
Why This Pose: Improves core strength and stretches your hip flexors
Step-by-Step Instructions:
1. Begin in Downward Facing Dog.
2. Step your right foot to the inside of your right hand.
3. Lower your left knee to the floor, using a pad under it if it is sensitive.
4. Untuck your left toes.
5. To intensify the stretch, deepen the bend in your right knee, moving your hips forward.
6. Take your arms up to the ceiling.
7. Take five deep breaths, then switch sides.

Revolved Low Lunge

Pose Type: Standing
Why This Pose: Opens your chest and improves spinal mobility
Step-by-Step Instructions:
1. From Downward Facing Dog, step your right foot inside your right hand.
2. Bend your right knee so that it stacks over the ankle.
3. Keep your left leg straight and active.
4. Ground your left palm into the floor or a block.
5. Open your right arm to the right, rotating your sternum toward the ceiling.
6. Stack your right shoulder over the left shoulder.
7. Turn your gaze towards your right hand.
8. Take three to five breaths, then switch sides.