Zizi de Winter discovered that strength training and yoga don’t just complement each other—they elevate one another. Her Yoga x Strength Method blends power with presence, and now you can follow along with her 15-minute leg day warm up and cool down flows to move with intention and recover with purpose.
How did you start with strength training and yoga? What drew you to each?
My journey into strength training and yoga began as two separate paths. I was initially drawn to strength training for its empowering and transformative physical results—it taught me how to push boundaries and build both discipline and resilience.
But it has always been yoga that helped me reconnect with myself on a deeper level. That was a journey of its own. I started out very results-focused. Thinking: Where does my pose need to be? How can I stretch even deeper? What do I need to achieve? At first, it was more about performance than presence.
Over time, I slowly learned that yoga is a way of being with yourself—of being fully present in the here and now, and listening to what your body needs in that moment. I’ve come to accept that every form the body and mind takes on a given day is perfect as it is. Yoga became a way to tune in, to connect. And I deeply love that. It is a way viewing and experiencing yourself and your surroundings. And still, I love to move, to challenge myself, to elevate my practice—body and mind. Physically and spiritually. That is who I am and what my practice means to me.
Eventually, I saw how these two practices weren’t just compatible—they actually elevated each other. In my work as a personal trainer and yoga teacher, these elements blend naturally, and I build from that foundation. My students connected deeply with this integrated approach—and that’s how the Yoga x Gym Strength Method was born.
How do strength training and yoga complement each other?
These two practices—while seemingly different—are perfect partners. Strength training builds power, muscle, and endurance, but it can also tighten muscles and shorten the range of motion if not balanced. That’s where yoga steps in. Yoga enhances flexibility, mobility, and breath awareness. It also teaches control, patience, body-awareness and mindfulness. Qualities that are just as crucial in the gym as they are on the mat.
When integrated intentionally, yoga improves performance and recovery in strength training. It helps maintain joint health, prevent injury, and keep the nervous system balanced—especially when intensity is high. It keeps our body’s and minds in perfect balance.
Targeted Yoga for Strength Training: Poses & Purpose
I design my sequences with intention. Especially around Leg Day, one of the most demanding workouts for the body. My Level Up Leg Day Warming Up and Cooling Down flows are crafted to both prepare the body for powerful lower-body work and to support recovery afterward.
My advice: focus on joint mobility and guide the body in shifting between nervous system states—from resting to active before training, and from activated back to rest and repair afterward. That nervous system transition is just as important as the physical work itself.
Pre-Strength Poses (Warming Up)
- Low Lunge with Dynamic Hamstring Stretch: Opens the hip flexors while warming up the hamstrings—ideal preparation for movements like squats and lunges.
- Yogi Squat (Malasana): Enhances ankle mobility, which is crucial for proper squat form and depth.
- Standing Forward Folds: Reinforces the hip-hinging movement pattern and gently activates the hamstrings—an excellent primer for Romanian Deadlifts (RDLs) and other hinge-based lifts.
Post-Strength Poses (Cooling Down)
- Cat-Cow (Marjaryasana-Bitilasana): Gently mobilizes and decompresses the spine after carrying heavy loads during leg day.
- Reclined Hero Pose (Supta Virasana): Targets and releases tension in the quadriceps—a common area of tightness after lower-body training.
- Savasana: Helps the nervous system downshift into recovery mode, promoting deep rest and muscle regeneration.
Yoga x Strength: Tips and Insights
Breath = Power: Learning to breathe through discomfort on the mat directly supports better bracing, core engagement, and mental focus during lifts. Breath control is strength control.
Dynamic Yoga Warm Up: Before strength training, focus on dynamic, mobility-based movements rather than static stretches. Static stretching before lifting can temporarily reduce ligament firmness and compromise your performance in the gym.
Practice On
To make it practical, Zizi has designed a 15-minute Warming Up and 15-minute Cooling Down routine specifically for Leg Day, following her Yoga x Strength Method and part of her Level Up Leg Day course. (As part of this collaboration, enjoy 40% off Zizi’s course with code Manduka40. Exclusively for our Manduka family. Offer valid until 01.09.2025)
These flows are built to activate, mobilize, and recover with purpose—blending yoga and strength training in a way that’s both functional and effective.
Final Thoughts
Blending strength and yoga isn’t about choosing one over the other—it’s about building a system that’s balanced, intentional, and sustainable. It’s more than just a workout; it’s a practice of preparation and restoration. When yoga becomes part of your strength toolkit, you don’t just build muscle—you build longevity and freedom.
I’d love to connect with you. If you're curious, inspired, or simply want to learn more, give me a follow on Instagram and say hi. Share your thoughts, your struggles, or your wins. Let’s move and grow together.
Connect
- Instagram: @aestheticfit.nl
- Website: aestheticfit.nl (As part of this collaboration, enjoy 40% off Zizi’s course with code Manduka40. Exclusively for our Manduka family. Offer valid until 01.09.2025)
