Prep Pose: Dolphin
Before weight lifting you want to get muscles ready to generate explosive spurts of power by increasing blood flow. This yoga pose gets all the leg muscles firing and “brings circulation into your shoulder girdle,” according to Barbara Ruzansky, director of West Hartford Yoga in Connecticut. Sit up on your knees, and bring elbows to the floor, directly under shoulders. To gauge the correct distance, wrap your hands around the opposite biceps, then bring hands down so forearms and hands are firmly on the floor. Bring arms forward so forearms are now parallel to the sides of the mat, hands pointing straight ahead. Take a few breaths. On the exhale straighten your legs so your body is suspended in the air, anchored only by toes and forearms. Push down through the forearms, lift the rib cage from shoulders, and press your sit bones back, heels toward floor. Keep your head off the floor as you hold for 5 breaths before coming down. Repeat for as many reps as you do in a weight lifting session.
Related: WATCH: Why Men Should Do Yoga
Post Pose: Cow Face