Yoga for Golf® Podcast

Lauren McMillin
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  • Golf
  • Updated weekly

Welcome to the Yoga for Golf® Podcast, where you'll learn how to move better, feel better, and ultimately play better golf. Hosted by Lauren McMillin, founder of YoGolf Performance®, this podcast blends yoga, Pilates, mobility, strength, and breathwork to help golfers improve flexibility, balance, rotation, and overall movement quality. Whether you're a recreational golfer, competitive player, or simply want to stay active and pain-free, each episode offers practical movement strategies you can use on and off the course. Expect solo episodes, short tutorials, and guest conversations focused on performance, injury prevention, longevity, and enjoying the game for years to come.

  1. 7 hr ago

    Recovery Is Training: The Missing Link in Your Golf Performance

    Most golfers focus on practice, swing mechanics, strength, and mobility… but overlook one of the most important parts of performance: recovery. In this episode, we reframe recovery not as rest, but as an active and essential part of your golf performance system. Because improvement doesn't actually happen during practice or play — it happens afterward, when your body has time to adapt. You'll learn how recovery impacts mobility, rotation, coordination, focus, and consistency on the course, and why feeling stiff, tight, or inconsistent is often less about technique and more about under-recovery. We also break down what real recovery actually looks like — including sleep, walking, nervous system regulation, restorative yoga, foam rolling, nature exposure, warm water immersion, and social connection — all supported by research in exercise physiology, neuroscience, and sports science. Most importantly, you'll walk away with a clearer understanding that recovery isn't optional or passive. It's a performance tool. If you've ever felt like your swing doesn't quite "show up," this episode will help you understand why — and what to do about it. Show notes: Recovery sequences Sleep support sequences YoGolf Performance® Golf Mobility Guide Contact me Fullagar, H. H. K., Skorski, S., Duffield, R., Hammes, D., Coutts, A. J., & Meyer, T. (2015). Sleep and athletic performance: The effects of sleep loss on exercise performance, and physiological and cognitive responses to exercise. Sports Medicine. https://doi.org/10.1007/s40279-015-0318-9 Dupuy, O., Douzi, W., Theurot, D., Bosquet, L., & Dugué, B. (2018). An evidence-based approach for choosing post-exercise recovery techniques to reduce markers of muscle damage, soreness, fatigue, and inflammation: A systematic review with meta-analysis. Frontiers in Physiology. https://doi.org/10.3389/fphys.2018.00403 Woodyard, C. (2011). Exploring the therapeutic effects of yoga and its ability to increase quality of life. International Journal of Yoga. https://doi.org/10.4103/0973-6131.85485 Cheatham, S. W., Kolber, M. J., Cain, M., & Lee, M. (2015). The effects of self-myofascial release using a foam roll or roller massager on joint range of motion, muscle recovery, and performance: A systematic review. International Journal of Sports Physical Therapy. Vaile, J., Halson, S., Gill, N., & Dawson, B. (2008). Effect of hydrotherapy on recovery from fatigue. Journal of Sports Sciences. https://doi.org/10.1080/02640410701716784 Bratman, G. N., Hamilton, J. P., Hahn, K. S., Daily, G. C., & Gross, J. J. (2015). Nature experience reduces rumination and subgenual prefrontal cortex activation. Proceedings of the National Academy of Sciences (PNAS). https://doi.org/10.1073/pnas.1510459112 Coan, J. A., Schaefer, H. S., & Davidson, R. J. (2006). Lending a hand: Social regulation of the neural response to threat. Psychological Science. https://doi.org/10.1111/j.1467-9280.2006.01744.x

    12 min

  2. 18 Jun

    5 Minutes to a Better Swing: A Guided Pre-Round Warm-Up

    Do you ever find yourself with only five minutes to prepare for a round of golf? In this guided episode, I'll walk you through a simple yet effective movement routine designed to help you move better, swing more freely, and step onto the first tee feeling ready to play. We'll move through all three planes of motion, improve weight shift and balance, loosen up the wrists, and use intentional breathing to cultivate focus and release unnecessary tension. Whether you're heading to the course, getting ready for a practice session, or simply looking for a quick movement break during the day, this routine will help you prepare your body—and your mind—for better golf. If you have the space, stand up and follow along. If you're driving or listening on the go, save this episode and come back to it when you can move with it. Show notes: YoGolf Performance® (start your free trial!) Golf Mobility Guide Contact me

    14 min

  3. 13 Jun

    Press On: Jordan Thomas on Resilience, Adaptive Golf, and Finding Purpose Through Adversity

    What if you wanted to play golf, run, play soccer, or simply be an active kid — but the prosthetic you needed to participate wasn't considered "medically necessary" by your insurance company? That's a reality many children living with limb loss face, and it's one of the reasons Jordan Thomas founded the Jordan Thomas Foundation. In this episode of the Yoga for Golf® Podcast, Jordan shares how a life-changing experience at age 16 inspired him to help children gain access to the prosthetic care they need to fully participate in sports, recreation, and everyday life. We discuss the mission behind the Jordan Thomas Foundation, the challenges many families face in accessing prosthetic care, and why every child deserves the opportunity to play, compete, and pursue their passions. We also explore the role golf has played throughout Jordan's journey — from recovery and personal growth to competing at a high level in adaptive golf. Along the way, Jordan shares his perspective on resilience, the mindset behind Lunch Pail Golf, and the balance between working hard, pushing forward, and giving yourself grace when things don't go according to plan. Whether you're a golfer, coach, parent, or navigating a challenging season of your own, this conversation offers a powerful reminder that resilience isn't just about moving through adversity — it's also about learning to meet yourself with patience, perspective, and self-compassion along the way. Show notes: Jordan Thomas Foundation JTF Golf Tournament U.S. Adaptive Golf Alliance Lunch Pail Golf U.S. Adaptive Open Championship YoGolf Performance® (start free for seven days!) Contact me

    37 min

  4. 4 Jun

    Kyla Jo on Reimagining Golf Instruction: Yoga, Mindset & Coaching from Ages 3–93

    In this episode of the Yoga for Golf® Podcast, I'm joined by Kyla Jo, founder of Green Apple Golf Club in New York City — a growing golf community on a mission to make the game more accessible, welcoming, and meaningful for players of all ages. From young beginners just picking up a club for the first time to lifelong golfers well into their 90s, Kyla is helping redefine what golf instruction can look like when it's built around the whole person, not just the swing. With a unique background as a competitive golfer, theater major, and lifelong yogi, Kyla blends movement, mindset, and awareness-based training into her coaching approach in a way that feels both modern and deeply human. In this conversation, we explore: How Green Apple Golf Club is introducing golf to women and juniors in a more supportive, inclusive way What it means to coach golfers across the full lifespan—from ages 3 to 93 How yoga and breathwork influence focus, coordination, and performance on the course The role of mindset training and nervous system awareness in learning and playing golf How she helps players build confidence in a game that can often feel intimidating or exclusive Why golf can be less about perfection—and more about process, awareness, and connection Whether you're a golfer, coach, yoga practitioner, or simply curious about how mindset and movement shape performance, this episode offers a fresh perspective on how the game is evolving. Show notes: Green Apple Golf Club GAGC on Instagram Coach Kyla Jo on Instagram Sivananda India FocusCalm YoGolf Performance® (start free for seven days!) Grab my free Golf Mobility Guide Contact me

    44 min

  5. 28 May

    Why Golfers Lose Rotation (And How to Get It Back)

    *]:pointer-events-auto R6Vx5W_threadScrollVars scroll-mb-[calc(var(--scroll-root-safe-area-inset-bottom,0px)+var(--thread-response-height))] scroll-mt-[calc(var(--header-height)+min(200px,max(70px,20svh)))]" dir="auto" data-turn-id= "request-69b9b9c7-b2f4-832d-ae4f-95b141afe415-2" data-turn-id-container= "request-69b9b9c7-b2f4-832d-ae4f-95b141afe415-2" data-testid= "conversation-turn-74" data-scroll-anchor="false" data-turn= "assistant"> Why do golfers lose rotation in the golf swing? In this episode of the Yoga for Golf® Podcast, we break down the real reasons golfers lose mobility, feel stiff, and struggle to rotate efficiently. Learn how the thoracic spine, hips, rib cage, posture, breathing, nervous system, and movement habits all influence rotation, power, and consistency in golf. We'll also cover: golf mobility rotational movement hip mobility thoracic spine rotation movement compensation flexibility vs mobility and practical exercises golfers can start using right away. Perfect for golfers looking to improve mobility, increase rotation, move better, and swing more freely. Show notes: Episode 20: Why Golfers Get Low Back Tightness (And What Your Body Is Trying To Tell You) Rotation-based classes Contact me

    15 min

  6. 21 May

    Why Golfers Get Low Back Tightness (And What Your Body Is Trying to Tell You)

    If your low back always feels tight after golf, your back might not actually be the problem. In this episode, we're breaking down one of the most common complaints among golfers: low back tightness, stiffness, and discomfort — and what your body may actually be trying to tell you. You'll learn: why the low back often compensates in the golf swing how hip mobility and thoracic rotation affect your back the role of the core, glutes, hip flexors, hamstrings, and psoas why compensation patterns develop how posture and sitting impact movement common low back conditions golfers experience when it may be time to seek medical guidance and practical ways to improve movement, mobility, and support for your swing This episode is designed to help golfers better understand their bodies, move more efficiently, and support long-term performance and injury prevention. If low back tightness is something you deal with regularly, this episode is for you. Show notes: Check out low back classes on YoGolf Performance® Grab my free Golf Mobility Guide Contact me

    15 min

  7. 14 May

    Meditation for Golfers: A Guided Breathing Meditation for Calm & Focus

    In this guided meditation for golfers, we focus on one of the most powerful tools for your mental game: your breath. This short meditation is designed to help you slow down, regulate your nervous system, release tension, and step into a more calm, focused, and present state before your round or practice session. Together, we'll move through: • Breath awareness • A brief body scan • Gentle guided breathing • Pre-round visualization and focus This isn't about "clearing your mind" or meditating perfectly. It's about learning how to notice your thoughts, reconnect with your body, and use your breath as an anchor—both on and off the golf course. Whether you're completely new to meditation or already have a mindfulness practice, this episode is designed to feel approachable, practical, and easy to return to.

    13 min

  8. 7 May

    Meditation for Golfers: What It Is, Why It Helps Your Game, and How to Start

    Meditation doesn't have to be complicated — and it definitely doesn't have to feel intimidating. In this episode of the Yoga for Golf® Podcast, we break down meditation specifically for golfers: what it actually is, what it isn't, and how it can directly support your mental game on the course. If you've ever felt distracted over the ball, stuck in your head after a bad shot, or frustrated trying to "stay focused," this episode will reframe how you think about your mind — and your game. We cover: • What meditation really is (and what it isn't) • Why you don't need to "clear your mind" to benefit • How thoughts actually work during your round • Meditation as mindset conditioning and awareness training • The mind-body connection in golf performance • Why golf itself is a form of moving meditation • The science behind meditation and nervous system regulation • And 4 simple ways to start a meditation practice today If you've been curious about meditation but didn't know where to start, this episode is your foundation. Show notes: YoGolf Performance® Golf Mobility Guide Contact me

    15 min
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About

Welcome to the Yoga for Golf® Podcast, where you'll learn how to move better, feel better, and ultimately play better golf. Hosted by Lauren McMillin, founder of YoGolf Performance®, this podcast blends yoga, Pilates, mobility, strength, and breathwork to help golfers improve flexibility, balance, rotation, and overall movement quality. Whether you're a recreational golfer, competitive player, or simply want to stay active and pain-free, each episode offers practical movement strategies you can use on and off the course. Expect solo episodes, short tutorials, and guest conversations focused on performance, injury prevention, longevity, and enjoying the game for years to come.

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