Bird Dogs are a prominent golf-specific exercise for developing core strength and balance. Begin in cat/table position. Extend the right arm and the left leg. Make sure the core is engaged. Hold for 3-5 deep breaths and repeat on the other side.
To make the posture more dynamic, bring the right elbow and left knee towards each other in a crunch and then re-extend. Inhaling on the extension, exhaling as the knee and elbow contract towards each other. Repeat 7-10 times and duplicate on the other side.
*Avoid or modify if there is an injury.
Dodie Mazzuca is the author of “Golf Sutras: Lessons for Transforming the Mental Game with Yoga’s Inner Wisdom” and founder of Golf PROformance. She teaches golf and Mindfulness for Golf programs in Santa Cruz, CA.