Golf Benefit: Boat pose works on building core strength so golfers can maintain posture thus creating a more consistent swing which in turn leads to more consistent shots.
Instruction: Come to a seated position on your mat. Bend the knees keeping the soles of the feet flat on the mat. Bring both arms in behind the knees as you straighten up the spine and tighten up the core abdominal muscles. Lean back and balance on the sit bones, ensuring to keep the back straight. Any rounding of the back or slumping of the shoulders will result in the core strength being lost. Once you are balanced extend both legs out keeping a bend in the knees, calves parallel with the floor for a half-boat, suitable for beginners. Bring the arms out straight in line with the shoulders, palms facing each other. Hold for 5-10 breaths.
For a more challenging full boat pose, work to straighten the legs bringing the body into a ‘V’ shape. Ensure that the chest stays open and the back stays straight. Hold 5-10 breaths.
Anne Marie Kennedy from Yoga For Golf Ireland is our teaching bay contributor. Anne Marie works with Ireland’s elite amateurs, training them to maximize their flexibility, and power in their game through yoga. For more details check out www.yogaforgolf.ie