The calves consist of two muscles in the lower leg the gastrocnemius muscle and the soleus muscle. These are two of the strongest muscles in the entire body. Your calves carry tremendous weight every day as you walk, sit and run.This can cause the muscles to shorten and become tight, limiting the range of motion in your ankles.
There are many yoga poses that stretch the calves, relieving soreness and helping to keep muscles healthy and supple.
1. Standing Half Forward Bend:
From extended wide squat, slowly stand up with the feet hip-width distance apart.
Fold the torso and rest the hands on the thighs, shins or on the floor if you can reach.
Shift weight forward into the toes to intensify the stretch in the backs of the legs.
Stay like this for five deep breaths, nodding the head up and down and from side to side to release the neck.
From standing hand to big toe B, bring the right leg back to center. Bend the knee, lean forward and kick the leg behind you.
Reach your left arm out in front of you. Try to keep your chest open and your bottom leg straight.
Enjoy this pose for five breaths.
To perform Salabhasana or the locust pose lie on the floor on your stomach, with your feet stretched out and touching together.
Now push your legs upward without folding them from the knees.
Also push your torso upwards and backwards and your hands stretched towards your legs to feel the tension.
Hold the position for 30 seconds and then relax.
Repeat for 3 times
To do the hastapadasana or the forward fold, stand straight on the floor with your feet close but not touching each other.
Now bend your body forward from your waist to touch your legs with your nose.
Hold your feet with your hands to feel the tension. Hold the position for 30 seconds before getting back to the starting position.
You need to do at least 3 repetitions in one sitting.
5. Stacked Feet Down Dog:
Start on all fours. Tuck toes and lift hips high, reaching sitz bones toward the ceiling. Reach heels back toward the mat.
Drop head so neck is long. Make sure wrist creases stay parallel to the front edge of the mat.
Press into the knuckles of forefingers and thumbs to alleviate pressure from wrists.Place right toes on left Achilles tendonheel.
Reach both heels toward the ground.
Breathe here for 5 to 10 deep breaths and switch sides.