Bird Dog or Kneeling Balance
At the foundation of every good golf swing is good balance. Maintain your balance and you can deliver the club-head to the ball with both speed and accuracy. Lose your balance and your swing loses its tempo, or rhythm, and falls apart.
This pose is excellent for improving your core strength, balance and coordination.
Start on your hands and knees. Your hands should be directly beneath your shoulders. Spread the fingers, pressing into the thumb and index finger to avoid sinking into your wrists. Your knees should be positioned directly beneath your hips. Draw the navel into the spine and keep your back flat. Extend your left arm straight out in front of you as you simultaneously extend your right leg behind you.
Hold for two full breaths and return to center. Repeat on the opposite side. Do ten repetitions on each side.I love this pose because you have to focus on your breathing which is so important during the golf swing. Golfers really struggle with balance once they start to initiate the weight transfer aspect of the golf swing. This exercise is perfect for you!