Golf swing will exert great tension on the body, especially below the waist. Professional athletes, high handicap athletes, low handicap athletes, the waist will feel uncomfortable. The sequential yoga golf posture training mentioned in this paper is mainly aimed at the waist, aiming at increasing physical strength and endurance and making the swing produce good consistency. In the last article, we talked about the importance of trunk abdominal muscle exercise, because abdominal muscles are related to the stability of spine. The same applies to the erector muscles of the back and buttocks. Without the stability of the trunk, the persistence and strength of the swing will be greatly reduced. This article can be combined with the previous article to conduct comprehensive abdominal training. Before the practice begins, I will introduce several guiding methods that combine yoga philosophy with golf physical training: ◆ In the whole yoga posture practice, suck the navel to the spine. This will allow you to contract your abdominal muscles and increase your activity; ◆ Retracting the coccygeal vertebra when moving to the ground can protect the back from injury; ◆ Relax the neck and don't overstretch the neck; ◆ Cross your hands to support your neck. Don't put your hands on your head; ◆ Don't bow your head with your chest; ◆ Take a deep breath through the nostrils; ◆ Practice for 3 ~ 5 days a week, and the effect is the best. Ok, let's start practicing now! 1. Put your hands on the ground and kneel on one knee (1). The navel is placed horizontally on the ground, the right leg is straight, and the toes and buttocks point to the floor. Keep your hips moving and don't hunch your back. Tell the abdominal muscles to keep the trunk stable. (2) The bird raises its left arm horizontally, stretches horizontally, and the palm faces itself. Keep this posture and breathe 5 ~ 7 times. Then switch to the other side and repeat the same action. 2. Cobra pose (1) Hold a folded towel horizontally between your legs. Hold the towel with your legs together, mobilize the participation of coccyx, and turn your navel to your spine. The coccyx moves downward. Breathe, hold a towel and push half as hard as last time. Gently lift your chest off the ground. Most movements come from your back, not your hands. Hold this position, breathe five times, and then rest. Repeat the above process for 3 times. (2) Bird class/Eagle class has a folded towel between its legs. Hold the towel with your legs together, mobilize the participation of coccyx, and turn your navel to your spine. Hold your chest gently (higher than par in the same posture as above). Relax your neck and don't overstretch it. Hold this position, breathe five times, and then rest. Repeat the above process for 3 times. 3. Locust posture (1)par level on the ground, navel adduction, coccyx downward, hip movement. Raise your right foot and right hand. Pay attention to relax your neck. Keep your eyes on the floor and breathe 5-7 times. Then switch to the other side and repeat the same action. (2) The bird/eagle is prone on the ground, with its navel adducted, its coccyx downward and its hips moving. Raise your arms and legs. Keep this posture and breathe 5 ~ 7 times. Repeat the above process for 3 times. 4. Imitate locusts, do chest-expanding exercise (bird level) and lie on the ground, with the navel adducted, the coccyx downward, and the buttocks clamped. Put your hands behind your back and tie them with a belt. Turn your shoulders behind your back, lift your chest off the ground, press your legs to the ground and touch your toes. Keep this posture and breathe 5 ~ 7 times. Repeat the above process for 3 times. It is recommended to do this series of training three times a week. Keep exercising, and you will feel more fun and benefits of yoga and golf. (Katherine Roberts, the author of this article, is the founder of yoga golf training method, a golf coach and a yoga golf promoter, with more than 20 years of experience in fitness and yoga teaching and research. )