Yoga for Golf Stretching

Yoga can be one of the most effective tools golfers use to improve mobility, breathing, rhythm, and recovery.

In this session, Mark walks through one of the most popular yoga flows: Sun Salutation A.

This sequence is commonly used at the beginning of yoga classes to wake up the body and establish rhythm through breath. For golfers, it’s an excellent way to loosen up in the morning or prepare before a round.

Why Yoga Helps Golfers

Yoga provides several major benefits for your golf game:

• Improves breathing and relaxation.
• Increases flexibility.
• Enhances mobility throughout the body.
• Builds rhythm and flow.

One of the key principles of yoga is avoiding force. Instead of pushing to 100%, aim for about 70–75% effort and let your breath gradually guide you deeper into each movement.

The Purpose of Sun Salutation A

Sun Salutation A is designed to wake up the body and create smooth, connected movement.

You can perform a single round as a warm-up or repeat the sequence multiple times to build rhythm and mobility.

Step-by-Step Flow

Start standing tall with your feet about a fist-width apart.

1. Inhale: Reach your arms overhead and rise tall. Add a gentle backbend if comfortable.
2. Exhale: Fold forward, leading with your chest.
3. Inhale: Lift halfway up and lengthen your spine.
4. Exhale: Fold down, place your hands on the ground, and step back into plank.
5. Lower slowly: Bring your body down with control.
6. Inhale: Lift into cobra or upward-facing dog.
7. Exhale: Push back into downward-facing dog.
8. Inhale: Look forward and step your feet up.
9. Inhale halfway: Lengthen your spine again.
10. Exhale: Fold.
11. Inhale: Rise all the way up with a slight backbend.
12. Exhale: Bring your hands to your chest.

Key Focus Points

• Lead with your chest when folding forward.
• Use the halfway lift to lengthen the spine.
• Move slowly and with control.
• Take a few breaths in downward dog if needed.
• Let your breath determine the pace.

Breathing Made Simple

A simple rule to remember:

Inhales are up. Exhales are down.

Inhales create space and length, while exhales help the body relax deeper into each movement.

How Often Should You Do It?

• 1–2 rounds to wake up the body.
• 5–6 rounds for a full warm-up.
• Before a round of golf.
• As part of a daily routine.

Many yoga practices repeat this sequence multiple times to fully energize and reset the body.

Final Thoughts

Sun Salutation A is a simple but powerful sequence that helps golfers move better, breathe better, and develop natural rhythm that carries into the golf swing.

Add it into your routine, let your breath guide the movement, and use it to prepare your body before you hit the course.