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Exercises to help get more power in your golf swing

Katherine RobertsBy Katherine Roberts,

A significant amount of power in your golf swing is generated by the gluteus muscles and surrounding muscles such as the piriformis, hip flexors and psoas. Their functions are connected - when the hip flexors and psoas are compromised by inflexibility, the gluts cannot work to their full potential. Having maximum strength in the gluts has a direct affect on the power and speed in your swing.

This Yoga for Golfers pose is called the pigeon pose. (Trust me you have never seen a pigeon do this!) The pose supports greater flexibility in the hips and increases strength in the gluts by engaging the muscles and holding them in a contracted phase for the length of the pose.

Modified Pigeon Pose

Lie on your back, bend your knees and bring your right foot to your left knee. Press your right knee away from you, feeling the stretch in your hip. Place a towel or your hands (based on your flexibility) around your left thigh. Gently bring your left leg off the floor, with your knee at a 90-degree angle. Relax your neck. Hold for 10 breaths and switch sides.

Pigeon pose/prep

Begin on all fours. Move your right knee until it touches your right wrist. Gently bring the lower portion of your right leg up at a 45-degree angle to the top of the mat. Important note: If you feel any discomfort in your knee, come out of the pose and practice the modified pigeon pose.

Slide your left leg back while you remain on the top of your leg. Do not let your knee roll out to the side. If your right outer hip and buttocks do not come to the floor, place a towel under your hip for additional support. Hold for five to seven breaths and switch sides.

Full pigeon pose

From the pigeon pose prep, you will bring your elbows to the floor, relaxing your neck. Hold for five to seven breaths and switch sides.

Katherine Roberts and her highly successful Yoga for Golfers program, five instructional videos/DVD and, book have been featured in USA Today, Sports Illustrated, Golf Magazine, Self Magazine, Golf for Women, Athlon Golf, Affluent Golfer Magazine and numerous other media. She is a member of Golf Magazine's fitness panel. Katherine can often be seen on The Golf Channel.

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