10 Best Yoga Stretches for Golf (Beginner Friendly!)

You might not realize it at first, but yoga and golf have quite a few similarities. When you practice yoga and when you play golf, you need the following: 

• Flexibility

• Balance

• Strength 

• Concentration

• The ability to stay present 

• Endurance

If you are a seasoned golfer who has never tried yoga stretches or a yoga practice, you will likely notice the similarities between both activities when trying yoga for the first time. A consistent yoga practice can help to improve your athletic performance and physical health and with so much in common with golf, the two definitely complement one another. 

If you are looking for accessories to support you as you play golf and as you practice a few yoga poses before or after your game, ROKFORM has got you covered. Our Eagle 3 golf phone case is made specifically for golf enthusiasts. 

This golf-centered phone case instantly mounts to your cart for easy access to your GPS yardage apps. Say goodbye to fumbling around your golf bag every time you need to film your golf swing – with the Eagle 3, your phone is always close by! In addition, it is cart path drop tested and MAGMAX™ MagSafe© compatible.

If you are easing into yoga for the first time, you might be wondering what the benefits are of practicing yoga. A regular yoga practice is a great way to experience these benefits. Don’t worry, this doesn't mean that you need to practice excessively or even every day. As little as 5-10 minutes, a few times a week before or after your round can be enough to feel the benefits. 

The easiest way to get some yoga in can be a quick yoga tutorial video or illustrated sequence on your phone. If you are on the course, attach your Eagle 3 to your golf cart and follow along. If you choose to practice off the course, you can totally do so as well– use your Eagle 3 or another ROKFORM magnetic case to attach your phone to any magnetic surface. Quick stretch at the office before your golf game? Attach your phone to your file cabinet or other magnetic surface and get moving!  

Some benefits of yoga for golfers include: 

Mental Focus 

Practicing being calm, present, and centered is a skill that you can take off of your yoga mat and into your golf game or a challenging moment during your day. The ability to stay clear and focused in challenging moments can be a useful skill to have on and off the course. Tiger Woods is a prime example of clear focus under pressure. 

Flexibility

The more that you practice yoga, the more that you will see your flexibility improve. This leads to a greater range of motion, relaxed muscles around your spine, and a feeling of more openness in your body – all of which are important in the golf swing. Many swing flaws are caused by lack of mobility and flexibility, a proper golf swing requires both. 

Strength and Balance

Having strong muscles, a grounded center of balance, and a solid core is important for your golf swing. Activating your muscles and improving your balance on a yoga mat or a towel in your living room or grass, will undoubtedly help you with your golf game. A simple consistent Yoga routine just a few times per week will also increase your endurance so you don't blow up on the last 3 holes. 

Body Awareness 

The more that you practice yoga, the more you will build up awareness of your body. This body awareness allows you to keep proper form during your golf swing and keeps you connected to your movements. Being aware of what your body does during the golf swing will not happen overnight but it certainly is a key component to a more consistent, balanced, golf swing.

It is important to understand the biomechanics of your golf swing in order to know the muscle groups that you should focus on in your yoga routine. Understanding your swing’s mechanics and the muscles that you use allows you to help stay free from injury. 

To improve your golf swing, you might choose to film your golf swing so that you can watch it back and make improvements. Your ROKFORM phone case is perfect for this! All you need to do is attach your ROKFORM case to your golf cart or any other magnetic surface and shoot! Watch your video back right away and check your technique so that you can improve your swing right then and there. 

Here are the 4 main phases or steps of your golf swing:

Set Up

This phase of your swing is the set-up and forms the base of your golf swing. Spine tilt, knee flex, arm and hand position, feet position, grip and ball position. Doing these consistently the same way, every time with less limitation is the starting point for a good swing. It is important for you to maintain a consistently good set up to consistently align your body to the ball to establish good balance and rhythm. 

Backswing 

Your weight shifts to your back leg as you engage the back leg’s hip and thigh muscles and your body goes through a rotational motion. This swing stores the energy to perform your downswing. If you slide off the ball and or have trouble with keeping your head over the ball during your backswing, it's most likely a mobility and flexibility issue.

Downswing

As you transition into a downswing you shift your weight and move your pelvis toward your target. Your upper and lower body engages to convert stored potential energy into kinetic energy, and your front abs and legs engage. Flexibility, body strength, and range of motion are important for a strong downswing. Sometimes you hear people say, “get your hips through it” well if your hips are as tight as a drum, that is probably not going to happen. The result is usually compensation with the hands or upper body opening yourself to wild shots, and less distance.

Impact and Follow Through

As you make your way through the ball, you engage your leg, shoulder and upper back muscles. The kinetic energy that is produced by the backswing and downswing is released as you rotate your body through the ball to the finish. If you fall to one side or another and aren;t perfectly balanced at the finish, it could be poor balance, a symptom of flexibility and mobility issues during your swing.  

As seen in the biomechanics of your yoga swing, there are specific parts of your body that you should focus on in your yoga program or routine. These areas are:

• Your spine

• Your hips

• Your core 

• Your upper back and shoulders 

Without a healthy range of motion, flexibility, and agility, you can run the risk of injury in your lower back or other parts of your body when performing your golf swing. When you practice certain yoga stretches, you can work on specific muscles and areas in your body that need to be flexible and strong for your golf swing. 

A well-rounded yoga routine for golfers includes poses that build strength, balance, and stability, as well as postures that promote deep stretching and flexibility. The postures below focus on your spine, hips, core, and upper and lower body, and can be practiced by practitioners of all fitness levels.

If you are completely new to yoga, take your time and try modified variations of each pose. You can do all 10 of these beginner yoga postures in a sequence before or after your round, or try a few at a time. If you need a quick stretch during your game and are able, you can even lay a towel down and take a few minutes on the tee. Or, use your Eagle 3 phone case and G-ROK Golf Speaker and mount it on your golf cart so that you can follow the instructions below and practice right on the course!

Child’s Pose

This posture is often included in a yoga warm-up and opens up the back body, hips, and upper body. It is a resting and restorative pose and can feel great after a long day on the course or range. 

1. Start on your hands and knees and take your big toes to touch behind you.

2. Sit your hips on your heels.

3. Walk your hands forward until your hands, elbows, and forehead touch the ground or yoga mat. 

4. Relax your upper body, shoulders, head, and neck. Close your eyes if you would like and slow down your breath.

5. Keep your hips on your heels, your elbows slightly bent, and your whole body relaxed. 

6. Stay for 5-10 deep breaths. 

To modify:

• Roll a towel underneath your hips, ankles, or knees, and place your head on your hands for extra height and support. 

Downward Facing Dog

One of the most well-known poses in yoga, downward facing dog is a full body stretch that lengthens your spine and creates space in your upper body, shoulders, and chest. If you have neck, lower back, or upper back pain, try this posture out to relieve tension and stretch you out. 

1. Start on your hands and knees. 

2. Walk your hands a few inches in front of you and plant your palms firmly on the mat. 

3. Curl your toes under and lift your knees off the mat. 

4. Relax your head and lift your hips up toward the sky. Your body should look like an upside-down V. 

5. Keep your knees slightly bent if needed and push the floor away from you with your hands. 

6. Feel your spine lengthen as you lift your hips up and eventually work on planting your heels on the mat. 

7. Stay for 5 breaths. 

To modify:

• Bend your knees as much as you need to when you are in the pose and don't worry about planting your heels on the mat.

Ragdoll

This forward bend provides a great release for your spine, lower back, neck, and shoulders. This is a great one for golfers who feel a pinch in their lower back after golf. 

1. Take your feet hips-width apart and bend your knees. 

2. Roll your body down until your stomach touches your thighs. 

3. Reach for opposite elbows and let your entire upper body hang heavy. 

4. Relax your neck and shoulders and shake out your head if you would like.

5. Keep your knees bent and feel the release in your spine, lower back, and upper body. 

6. Stay for 5-10 breaths. 

To modify:

• Bend your knees even more and instead of reaching for opposite elbows, let your hands graze or rest on the mat. 

Boat

A strong core is a must for golfers and boat pose definitely builds your deep core muscles. In addition, it can help you to find balance and mental focus, and strengthen your upper back and hip flexors.  

1. Sit on your mat with your feet flat on the floor and your knees together. 

2. You can hold on to the back of your knees for more balance. 

3. Lift your chest up and lengthen your spine. 

4. Begin to lean back slightly until your heels and then toes lift up off the mat. Stay on your sit bones and make sure not to roll onto your tailbone. 

5. Keep your knees bent and point your toes in front of you. 

6. Once you have your balance, reach your arms out to the front of your mat.

7. Keep your chest lifted and your spine long. 

8. Stay for 3-5 breaths. 

To modify:

• Keep your toes on the mat and your hands behind your knees for support. 

Triangle

Triangle pose lengthens your spine and hamstrings. It also opens up your chest and shoulders and has an upper body rotational movement which is useful for your golf swing. 

1. Start with your feet about 3-4 feet apart and your toes pointing in the same direction. 

2. Turn your right toes to the back of the mat and your left toes slightly inward. 

3. Keep your leg muscles strong and take your arms out parallel to the floor. 

4. Reach your right fingertips to the right and when you can't reach anymore, gently place your hand on your right shin or ankle. 

5. Lift your left arm up toward the sky, roll your left shoulder back, and look up at your hand. 

6. Lengthen your spine, open your chest, and keep your legs strong. 

7. Stay for 3-5 breaths and repeat on the other side. 

To modify:

• Use a block or water bottle for more height and support. Rest your hand on the prop instead of your shin or ankle. If it is uncomfortable to look up and open your chest, keep your gaze down to the floor. 

Tree Pose

Finding your balance and center is an important part of a good golf swing. Tree pose challenges you to find your balance and focus while building strength in your core and lower body. 

1. Start with both feet firmly planted on the ground. 

2. Shift your weight to your left leg and lift your right foot up 

3. Using your hands, gently place the sole of your foot to rest on your inner thigh, calf, or ankle. 

4. Find your balance and place your hands together in a prayer position. 

5. Focus on one unmoving spot in front of you. 

6. Lengthen your spine and engage your standing leg. 

7. Stay for 3-5 breaths and repeat on the other side. 

To modify:

• Place your foot on your inner ankle and rest your toes on the floor. This will help you to find your balance and feel more grounded. 

Eagle Pose

Flexible shoulders and a flexible upper back is crucial for your golf swing. Eagle pose opens up all the major joints in your body and stretches your upper back and shoulders. 

1. Start standing on your mat. 

2. Lift your arms up overhead and swing your right arm under your left arm.

3. Cross your wrists and interlace your fingers. 

4. Bend your knees and lift your right foot off the mat. 

5. Wrap your right leg around your left leg and if possible, wrap your toes around your ankle. 

6. Pull your elbows down, sit a little bit lower, and find your balance. 

7. Stay for 3-5 breaths and repeat on the opposite side. 

To modify:

• Cross your arms and hold onto opposite shoulders. Instead of lifting your leg up, simply bend your knees. Once you have more balance, you can cross your right knee on top of your left knee.  

Pigeon

Pigeon pose is the perfect posture to stretch out your hip flexors, glutes, and outer hips. If you have tight hips, stay in the pose for a longer time so that your muscles open and release. 

1. Start in downward facing dog and lift your right foot off the mat. 

2. Take your right knee behind your right wrist and angle your shin parallel to the top of your mat. 

3. Your right ankle should be behind your left wrist, 

4. Straighten your left leg behind you and make sure the top of your foot is resting on the mat with your toes pointing straight back. 

5. Square your hips to the top of the mat. If your hips don't touch the floor, use a pillow or towel for more support. 

6. Walk your hands forward and rest your elbows or forehead on the mat. 

7. Stay for 8-10 breaths and don't forget to switch sides. 

To modify:

• Lay down on your back and cross your right ankle on top of your left knee in a figure 4 shape. You can stay here, or to deepen the pose, lift your left foot off the mat and interlace your fingers at your left knee, pulling the knee toward your chest.

Bridge Pose

Bridge pose works not only your core but your hips and lower body. It also opens your chest and hip flexors and is a powerful pose to help strengthen and stretch out the muscles used in golf.

1. Lay on your mat and take your feet flat on the floor hips-width distance apart. 

2. Your knees should be bent and your toes pointing straight forward. 

3. Lift your hips up and interlace your fingers behind your body. 

4. Squeeze your shoulder blades together and lift your chest up toward your chin. 

5. Ground your heels to the floor and slightly engage your glutes. 

6. Stay for 5-10 breaths. 

To modify:

• Yoga blocks or a foam roller can be placed underneath your sacrum for extra support.

Spine Twist

A healthy and flexible spine is important for golfers. Spine twists can relieve pressure in your lower back and allow for a greater range of motion in your spine. 

1. Lay down on your back and bend your knees into your chest. 

2. Drop your knees to your right and take your left arm out to the side. 

3. Don't worry if your knees don't touch the ground. Focus on keeping your opposite shoulder on the mat. 

4. Turn your head to face the left and hug your knees closer to your chest. 
   Stay for 5-10 breaths and repeat on the opposite side of the body. 

To modify:

• Take a seated version. Sit in a comfortable position like easy pose and place your right hand on your left knee. Place your left hand behind you on the floor. Lift your chest and lengthen your spine and twist to the left.

Practicing yoga increases your flexibility, range of motion, strength, and focus. For additional support, try a yoga class with a certified instructor or watch the video below showing both full and modified versions of each stretch.

If you want to follow along with the video while you are golfing, use your Eagle 3 phone case along with your ROKFORM G-ROK Golf speaker . This wireless Bluetooth golf speaker sticks to your golf cart and is both waterproof and dustproof. Enjoy 24-hour battery life and listen to your video or music within a 30-foot range!

A simple consistent yoga routine just a few times per week will increase your endurance and focus so you can avoid blowing up on the last 3 holes.

No, treat yoga as part of your golf fitness routine. Strength and mobility exercises specific to the golf swing should also play a role in your golf fitness regime. For more strength and mobility exercises, check out our blog regularly.

A consistent yoga practice will increase functional flexibility which will naturally improve mobility. Mobility is one of the most important fitness elements of the golf swing. To be able to have more speed in your golf swing, you need the ability to accelerate with control and balance. Clubhead speed is easily increased with more accuracy when you have a higher level of functional flexibility and mobility.

Absolutely, many PGA tour players practice yoga and meditation. Google it, you might be surprised! 

Yes, there are many other poses that can help improve flexibility, balance, and mobility in the golf swing. Once you master these 10, mix it up. There are plenty of free Youtube videos on yoga for golf or you can attend a class with a local certified instructor.

Ideally, you should be loose and warm before you make your first swing. Running through these 10 stretches as described will get you there. If they don’t, hold the poses longer until you have at least a light sweat going. The golf swing is a pretty violent move for the body, preparing for it by being loose and warm will help prevent injury and may even improve your score. Attach your ROKFORM magnetic phone case to your golf cart and follow along with the video above, or use our infographic to get your blood flowing. 

This is a beginner article, so start slow and ease into it. Start with 1 or 2 days a week and then work up to 3 or 4 days. If you stay consistent, you will notice improvements in more than just your golf game.

Now that you have the 10 best yoga stretches for golf down, don’t forget your ROKFORM case and G-ROK Golf speaker that mount directly to your golf cart. Record the progression of your golf swing and Yoga form by simply mounting the new Eagle 3 to your golf cart or any magnetic surface, including your irons!

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Whether you're looking for a premium phone case, versatile mounting system, or functional accessories, ROKFORM has you covered! Visit our showroom in Irvine, California, or contact our 5-star support team with any questions, comments, or concerns.