TREE( at left) Tree is excellent for improving balance, increasing focus and building lower-body stability. 1. While standing, shift your weight to one leg. 2. Bring your other foot up, bending your knee out to the side, until you can rest your foot on your ankle, calf or thigh— wherever you feel most comfortable and stable. Make sure you don’ t place your foot directly on your opposite knee, which can lead to joint strain.
3. Find a spot on the floor or wall a few feet in front of you and focus on it, then gradually raise your arms. Hold this position for 30 seconds or more, then repeat with your opposite leg.
CRESCENT LUNGE
Crescent lunge helps open your torso, strengthens your thighs, hips and glutes, and stretches your legs and hip flexors. 1. While standing, step one foot about a leg’ s length in front of you. 2. Bend your front knee to about 90 degrees. Keep the muscles of your back leg active, and your hips square facing in front of you.
3. Bring your arms up straight beside ears. Hold the pose, then repeat on the other side( with your opposite foot forward). If you find this pose too challenging, that’ s OK. Just drop your back knee to the ground— but make sure you keep your body tall and straight throughout the exercise.
CAT COW
Cat cow helps increase overall flexibility while stabilizing posture, increasing hip mobility, strengthening wrists and stretching your neck and spine.
1. Begin on your hands and knees, with your wrists directly under shoulders and your knees directly under your hips. Your fingers should be spread comfortably and pointed toward top of mat, while your knees should be about hip-distance apart, with your spine— including your neck— in a neutral position.
2. Slowly inhale, pulling your chest forward and your hips back. This naturally drops your spine and ribcage toward the floor, while your shoulders roll back and down.
3. Exhale slowly, pulling your belly button and spine toward the ceiling while tucking your pelvis.
CHILD’ S POSE
Child’ s pose is a restorative, relaxing stretch that helps lengthen the spine.
1. Begin on your hands and knees. Breathe slowly and, with your knees spread slightly and your toes touching, sit your hips back toward your feet while folding your upper body forward toward the floor.
2. Stretch your arms forward, for a longer stretch, or keep them alongside your body.
vsga. org J ULY / A UGUST 2016 | V IRGINIA G OLFER 37