If you’re a golfer, you know that postgame pain can be par for the course. While golf can provide a positive boost to your mental and physical health, the repetitive motions made during the game can put stress and strain on your body if you don’t keep up a regular stretching routine. That’s where yoga comes in to save the day.

The benefits of yoga for golfers

Increases overall flexibility, which can help improve your consistency, power, and accuracy for your swing
Helps improve body awareness and control
Improves your core strength and stability
Improves your posture and counteracts hours of hunching and bending down at the course
Relieves lower back pain and counteracts tension from repeated spinal rotation
Teaches breath control and relaxation under pressure

If you’re experiencing pain after golfing, it could be the result of many factors such as overuse, improper form or technique, long hours spent walking and bending down, and the stress from constant swinging. We’ve rounded up the 8 best yoga poses for golfers to help relieve tension, strengthen your body, prevent injury, and improve your recovery so you can get back on the green in no time. Prefer to follow along with a class? Check out our Yoga for Golfers class playlist on Alo Moves.

wrist stretch

Stretch your right arm out in front of you with your palms facing outward and fingers facing down. Use your left fingers to grab your right pinky and support the knuckle joint with your thumb. Inhale, and roll your shoulders down, then exhale to gently pull your finger back toward your torso as the other fingers open up and stretch wide. Release your finger, then repeat with each of the remaining fingers.

2. cowface arms

Reach your right arm up with your palm facing forward and your left arm down with your palm facing back. Reach your hands behind your back, bend at your elbows, and let your hands hover while trying not to touch your back. After a few breaths, release the hover and see if you can connect your fingers. You can also hold a strap, belt, or tie in your hands to make the connection. Repeat on the other side.

3. Sphinx Pose

Lower down to your belly and prop yourself up on your forearms. Align your elbows underneath your shoulders with palms facing down and fingers spread wide. Squeeze your shoulder blades together to lift your heart, broaden across your chest, and pull your shoulders back and down. Slightly tuck your chin to lengthen the back of your neck. Press the tops of your feet into the mat.

4. Downward Dog Twist

Begin in a push-up position, then bend your knees and lift your hips up and back. Grip the mat with your fingertips and press down through your index finger knuckles. Hug your forearms in, externally rotate your upper arms, and spread your shoulder blades wide. Draw your ribs in and your outer hips up and back. Internally rotate your inner thighs as you root your heels down. Spend a few breaths in Downward Dog, then make your way to a twist by walking your feet in a few inches so your heels touch the ground. Put the weight into your left hand and reach your right arm to the outside edge of your left leg. On an exhale, thread yourself through to the left a little bit deeper. Unwind and switch sides.

5. Lunge Twist with Quad Stretch

Starting on hands and knees, step your right foot between your hands and walk it toward the right side of the mat. Scoot your left knee back and place your hands on the inside of your front foot. Take a few breaths in Lizard Pose. To find the quad stretch, bend your back leg and reach back with your right hand to catch hold of your left foot. Turn your chest to the right, feel your top shoulder lifting to the ceiling, and stay lifted on your hand or lower to your forearm. Repeat on the other side.

6. Pigeon Pose at the Wall

Sit next to a wall and swing your legs up, scooting your hips to the edge and letting your legs rest straight up on the wall. Bend your right knee and place your right ankle on the top of your left thigh, creating a figure-four shape. Stay here, or bend your left leg to deepen the stretch, sliding your left foot down the wall. To exit the pose, slide your left leg back up the wall, unwind, and switch sides.

7. Reverse Tabletop with Figure 4 Legs

Come to a seat with your legs bent and out in front of you. Lean back onto your hands with your fingertips pointing to the back of the mat. Extend your right leg up, flex your foot, and pivot your toes to the right. From this position, place your right ankle above your left knee for a Seated Pigeon Stretch. Walk your hands closer to your body for more sensation. To open up your front body, point your fingertips to face the front of your mat and lift your hips up toward the sky, keeping your legs in that figure-four shape. Keep it gentle and come out if you feel any discomfort. Switch sides.

8. Supine Twist

Lie on your back and hug your knees into your chest. Keep your right knee hugging in and extend your left leg out long on the mat. Bring your right knee across your body and let it rest toward the mat or on a block. Take your right arm straight out to the side or in a goalpost shape. Look up or out over your right arm. To come out, help your knee back to center and switch sides.

Want to practice more yoga poses for golfers? Check out our Yoga for Golfers class playlist on Alo Moves free with a 14-day trial.

The 8 Best Yoga Poses for Golfers