Janis Ramquist, Yoga Instructor

Gentle Hatha Yoga

Janis Ramquist

Raleigh, NC


Janis Ramquist
2208 Oxford Hill Dr.
Raleigh, NC 27608

Voice 919/831-9316
Fax 919/833-1464


Mastering Golf with Yoga
with Janis Ramquist

Golfers can sign up for a private lesson series specifically tailored to their requirements. Golfers have also found a general yoga class effective in improving their game. Janis is available for golf clinics and group lessons.

Golfers spend millions to find just the right clubs yet often neglect their most important piece of equipment, their body. Yoga can counteract golf’s one-sided repetitive motion that takes a toll on the back and joints. The practice of yoga originated 5000 years ago in India. Recent research has found numerous physical benefits to yoga and golfers are beginning to recognize its benefits.


Triangle/ Trikonasana
Golf Magazine editor Tara Gravel says that along with weight training yoga has become a complementary fitness factor for golfers. Golf pros David Duval, Annika Sorenstam, Brad Faxon, Ty Tryon, Gary McCord and Gary Player make yoga part of their golf preparation. Ken Green, a former bad boy of the GPA says yoga has helped him “kill the demons” so he could regain his tour card.

Golfers’ back pain can result in some golfers giving up the game all together. Vijay Vad, MD, Hospital for Special Surgery, New York developed a program randomly adding Yoga practice to his patients on medication for back pain. After six months about 80% of the patients practicing yoga experienced a decrease in back pain compared to 44% reduction for patients on medication only. Fifty-six percent (56%) of the patients on medication experienced another acute episode of their injury while only twelve percent (12%) of patients using yoga experienced a reoccurrence.

The golfer’s body also feels the impact of stress on joints. The more flexible a golfer is, the less stress to the joints from golfing. A study at the University of California at Davis found that within eight weeks, the subjects increased isokinetic muscular strength - elbow extension by 31%, elbow flexion 19%, knee extension 28%, knee flexion 57%, ankle flexibility 13%, shoulder elevation 155%, trunk extension 188% and trunk flexion 14%.

Studies have found that Yoga isn’t limited to flexibility and joint range improvement but produces measurable changes in the general health. Yoga improves physiological functioning including pulse, respiratory rates, and blood pressure. Yoga increases psychomotor functions including dexterity, eye-hand coordination, steadiness, depth perception, coordination, energy level, endurance and strength.

And, according to Lewis Maharani, MD a sports medicine specialist and the medical director of the New York City Marathon “Yoga is one of the safest forms of exercise.” An estimated 15 million people practice yoga and physicians increasingly recommend yoga for people with injuries.

Pranayama is the term in Sanskrit that means “breathing.” Several breathing techniques are integrated into yoga practice. Connecting the breath with movement increases strength and concentration. Researchers in India found in

Warrior I with Reverse Namaste
a 10-day program that students who practiced left, right and alternative nostril breathing showed a significant increase in handgrip strength in both hands. There are breathing techniques to increase energy and others to calm the nerves to increase focus.

Golf a mental game. One of the primary aspects in the practice of Yoga is focus. Not only is focus required in balancing in postures but also every class ends in meditation. The meditation training teaches golfers to empty the mind, focus, and visualize. The first step is Pratyahara or drawing focus away from external stimuli. The second step is Dharana or slowing down the thinking process by focusing on a single, mental object. Extended periods of concentration naturally lead to the experience of meditation –being in “The Zone.” This step is Dhyana when the person no longer focuses on one point, but is in a state of being keenly aware. The mind has been quieted, and in the stillness it produces few or no thoughts at all. Any golfer can appreciate the benefits of learning these steps to concentration on the shot off the tee.

Standing Straddle/Prasarita Padottanasana
The amount of time required is relatively little considering the benefits. Even a golfer just practicing in a weekly yoga class will probably begin to be aware of subtle body changes in 8 to 10 weeks. Usually classes are weekly and usually an hour to an hour and a half. The benefit of the class can be increased with short 5-15 minute daily practice. Yoga teaches body awareness and sitting in a golf cart correctly can be a type of yoga practice. For continued results the golfer will want to continue using the postures on their own or in a class. Particularly important to golfers are postures or asanas for shoulder openers, hip openers, and building core strength for the back. Many postures have multiple benefits. Experienced teachers can modify difficult postures for the individual and tailor postures to the individual’s particular body challenges.

Located in Raleigh, NC - Gentle Hatha Yoga