30 to 60 seconds
How to Do It
Stand with your heels slightly apart, big toes lightly touching (at the front of your yoga mat, if you're using one). Engage your leg muscles and pull your navel up and in toward your spine, keeping your torso long and your chest out. Lift the dumbbells to your chest, pressing both dumbbell heads together over your heart. Close your eyes and take four deep breaths.
As you exhale, press the dumbbells together with more force, adding to the continuous tension; this will help you develop a mind-muscle connection in your upper body -- shoulders, arms, chest, and back. Open your eyes after the last breath.
Read about the benefits of Iron Yoga.