A top yoga instructor shows you how to take your poses out of the studio and put them to work during your strength routine.
BY WAN KER-HSIN

WHAT DO YOU DO BETWEEN SETS WHEN
you’re strength training? Sure, you could watch TV or daydream about your vacation—or you could try this new strategy, which will give your body an extra toning boost. Recent research in the Clinical Journal of Sports Medicine found that regularly stretching a muscle also strengthens it. In addition, there have been plenty of studies showing that yoga can fight stress, depression, high blood pressure, and more. So we designed a series of yoga poses that limber up the exact muscles you’re working during your resistance routine. Slide one between each set of weight moves and you’ll maximize your gym time, speed up sculpting, and feel calmer, healthier, and more focused—all from one workout. No “ohm”-ing or tricky handstands required!

AFTER SQUATS DO DANCER
STRETCHES CHEST, SHOULDERS, ABS, HIPS, AND QUADS
Stand on left foot, bend right knee, and grasp inner edge of foot with right hand behind you. Draw your abs in and your tailbone down (so your back doesn’t overarch) as you extend your left arm in front of you. Slowly lean forward from the hips, lifting your right leg [shown]. Find a fixed spot to stare at to help you balance. Hold for up to 8 breaths (grab on to something for balance if necessary); switch legs.