Do This 10-Minute Yoga Routine After Every Workout To Get Crazy Flexible

It'll help you relax, too.

Think of your workout as a meal. Your warm-up is your appetizer, the actual sweat session is your entree, and your cooldown is—wait... cooldown? "Most people skip stretching because they don't think it's important," says John Porcari, Ph.D., an exercise and sports science professor at the University of Wisconsin-La Crosse. "But gradually returning your body to its natural resting state is the best way to prevent cardiovascular and muscular mishaps."

So may we introduce to you: yoga for dessert. That's right, yoga—the age-old practice of controlling your breath, opening up your body, and quieting your mind—has become the cherry on top for boxing, indoor cycling, and boot camp. Trace it back to a growing emphasis on the mind-body connection and an increasing interest in restorative and recovery. In fact, instructors at buzzy niche studios (like NYC's Box + Flow and Studio 360) and big-name gyms (including Crunch) are replacing the standard quad-stretch-shoulder-roll quickie with 10 to 20 minutes of slow-flowing poses.

Smart thinking, since research shows that a single bout of yoga can reduce post-workout muscle soreness, thanks to improved flexibility. "Yoga gives your muscles a chance to relax and lengthen after they've been contracting throughout your workout, which should help you maintain range of motion even after intense exercise," explains Porcari. "It also helps lower your heart rate, so you can enter recovery mode faster." In other words, you'll be in better shape to max out your next workout, whatever it may be.

Of course, the mental benefits deserve a shout-out too. When you go-go-go during your session, then skedaddle, you don't get the full de-stressing perks of your hard work. "Exercise excites the nervous system, while a subdued yoga flow calms it," says Ryanne Cunningham, founder of Flow Yoga Studio in DePere, Wisconsin, and author of Athletes. "That's crucial to finishing your workout feeling optimistic, peaceful, and inspired—and hopefully, a little more appreciative of what your body just did for you."

But there's more! Even if you aren't a yogi, it's practically impossible not to look forward to a wind-down when you've been pushing yourself for half an hour or more. "You might even find yourself cranking up your intensity just to 'earn the reward,'" says Cunningham.

She created a short and sweet sequence exclusively for WH that'll complement any strength or cardio. You're in for a treat.

ZEN IN 10

Yes, just 10 minutes! Directly after your workout, focus on slowing your breath bit by bit. Inhale for three seconds, hold for three, then exhale for three; add a count each round until you're inhaling, holding, and exhaling for six breaths. This gradually gets you from panting heavily to calm and focused. Then perform this flow in order, starting with your vinyasa and going back to it between every sequence. Repeat each sequence on the other side, vinyasa included, until you've made it to your final sequence, then repeat the entire flow twice. Optional: End with a minute or two in savasana(lying on your back).

KAGAN MCLEOD

VINYASA

Start in a pushup, hands under your shoulders (a). Keeping your core engaged and elbows close to your sides, bend your elbows to slowly lower your body in one straight line until your arms form a 90-degree angle to the floor (b). Roll over your toes and straighten your arms to draw your chest forward, keeping your hips and legs a few inches off the ground (c). Plant your toes and push your hips up and back to finish in downward dog (d).

KAGAN MCLEOD

SEQUENCE ONE

WARRIOR II TO WARRIOR II WITH ARM STRETCH

From downward dog, place your right foot between your hands. Ground your heels and lift up to stand. Bend your right knee and angle your left foot to face the top left corner of your mat. Extend your arms in opposite directions (a). Lift your right arm and bend your elbow to rest your palm on your upper back. Place your left palm on your right elbow. Push your hips slightly forward to feel a stretch in your right side (b).

TRIANGLE

Extend your arms and bend your right knee to return to warrior II. Push your right foot into the mat as you straighten your right leg. Shift both hips back as you tilt your upper body forward and reach for the front of the room with your right hand. Rest your right hand on your shin or ankle and reach your left arm toward the ceiling.