Yoga for Golfers: The Best Yoga Poses for Golfers
Want more flexibility, power, and ease in your swing?
These 12 targeted yoga poses help golfers increase mobility, balance, and core strength—so you can move better, swing smoother, and recover faster.
Whether you’re dealing with tight hips, a stiff back, or inconsistent rotation, golf yoga can support a stronger, more injury-resistant game.
Let’s dive in! 👇👇👇
12 Best Yoga Poses for Golfers
1. Seated Spinal Twist (Ardha Matsyendrasana)
Boosts spinal rotation and swing efficiency
💪 Hold: 5–8 breaths per side
✅ Tips: Sit tall; twist from the base of the spine; breathe deeply.
2. Cat-Cow (Marjaryasana–Bitilasana)
Improves back and shoulder mobility
🔁 Reps: 6–8 slow rounds
✅ Tips: Move with breath; articulate through the entire spine.
3. Thread the Needle
Releases shoulder and upper back tension
💪 Hold: 5–8 breaths per side
✅ Tips: Keep hips stacked; press into the ground for support.
4. Puppy Pose (Uttana Shishosana)
Opens chest and shoulders for better posture
💪 Hold: 5–8 breaths
✅ Tips: Keep hips over knees; soften into gravity.
5. Low Lunge (Āñjaneyāsana)
Improves hip flexibility and swing stride
💪 Hold: 5–8 breaths per side
✅ Tips: Knee over ankle; gently sink hips forward.
6. Revolved Lunge (Parivrtta Anjaneyasana)
Builds rotational control and leg strength
💪 Hold: 5–8 breaths per side
✅ Tips: Press palms together; engage the back leg.
7. Half Split (Ardha Hanumanasana)
Lengthens hamstrings and protects the low back
💪 Hold: 5–8 breaths per side
✅ Tips: Flex front foot; keep spine long.
8. Triangle Pose (Trikonasana)
Supports side-body length and spine rotation
💪 Hold: 5–8 breaths per side
✅ Tips: Stack shoulders; avoid locking knees.
9. Bridge Pose (Setu Bandha Sarvangasana)
Strengthens glutes and hamstrings for spinal support
💪 Hold: 5–8 breaths
✅ Tips: Engage glutes; lift with control.
10. Downward Facing Dog (Adho Mukha Svanasana)
Decompresses the spine and stretches the back body
💪 Hold: 5–8 breaths
✅ Tips: Bend knees if needed; press through palms.
11. Reclined Pigeon Pose (Supta Kapotasana)
Releases hips and low back tension
💪 Hold: 5–8 breaths per side
✅ Tips: Flex foot of crossed leg; keep neck relaxed.
12. Supine Twist (Supta Matsyendrasana)
Restores spinal balance and aids recovery
💪 Hold: 5–8 breaths per side
✅ Tips: Keep shoulders grounded; let breath guide the twist.
⏱ Even 10–15 minutes 2–3x/week can transform your game.
Yoga teaches body awareness, breath control, and discipline—skills that carry over into a smoother, more consistent golf game. Less tension. More control. Fewer injuries.
Ready to bring yoga into your golf routine? 👇👇👇
FAQs
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Nope! This is yoga made for golfers—no experience or flexibility required. Lots of options + modifications provided throughout to help you follow along and move at your own pace.
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Each session is built around the specific needs of your golf swing—topics like mobility, rotation, posture, balance, and injury prevention. It’s not generic yoga—it’s golf performance training.
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Most are just 15 to 30 minutes. Perfect for busy schedules or a quick pre-round warm-up.
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Many golfers feel a difference after the first session.
With 2–3 sessions a week, you’ll likely notice improved swing mobility, less stiffness, and better recovery within a few weeks.
