Yoga Calf Stretches

The calf muscles are an often-neglected muscle group in many stretching regimens. The gastrocnemius and the soleus are the two main muscular components of your calf, which help to lift and lower your heels during motion. When your calf muscles become tight and shortened due to overuse, inactivity, injury or even the position in which you sleep, you might experience increased pain and decreased range of motion. Performing yoga calf-stretching poses on a regular basis is the best way to improve overall calf flexibility, says yoga instructor Julie Gudmestad in an article for "Yoga Journal."

  1. Standing Stretches

    • Many standing yoga poses can help increase calf flexibility, stretch your hamstrings and improve your balance. Some standing poses that are particularly beneficial for stretching and lengthening the calves include the Extended Hand-to-Big-Toe pose and the Triangle pose. To perform Triangle, step your feet about three to four feet apart. Point your right foot forward and bring your left foot perpendicular to your right. Raise your arms straight out at shoulder height. Inhale and bend your body to the left side, directly over your left leg, keeping your torso facing forward. Reach your left arm to your shin, foot or the floor. Raise your right arm straight out over your head. Look up at your right hand. Stay here for 30 seconds, then repeat on the opposite side.

    Inversions

    • Inversions are yoga poses that generally require you to raise your feet above your head or bring your head lower than your heart. Many inversions, such as the Standing Forward Bend and Downward Dog, stretch the entire back of your leg, including the calves and hamstrings. Downward Dog is a particularly beneficial inversion for stretching the calves, because you can gradually work toward lowering your heels to the floor over time as you become more flexible. To perform this pose, start on your hands and knees, with your hands in line with your shoulders. Slowly straighten your legs and raise your buttocks to the ceiling, coming in to an upside-down V shape. Press your hands firmly into the floor. Relax your head and neck. Lower your heels as close to the floor as possible without pain or strain. Stay in this pose for up to one minute.

    Seated Stretches

    • A number of seated yoga stretches can also help stretch out the backs of your legs and lengthen your calves. Some seated poses that are beneficial for the calves include the Seated Forward Bend and the Seated Head-to-Knee pose. To perform the Seated Head-to-Knee, start by sitting with your legs stretched straight out in front of you. Bring your left knee in to your chest, then let the knee fall away from you to the floor. Sit up straight and inhale. On the exhalation, rotate to the right, bend over your right leg and reach for your right ankle with both hands. Only stretch as far as you can without pain or strain. Repeat on the opposite side.

    Supine Stretches

    • While there are a few supine yoga stretches that focus on the calves, a particularly restorative and relaxing pose is the Reclining Big Toe pose. In this pose, you use a strap, towel or your hand, if you are flexible enough, to help gently stretch and lengthen the calf muscle. This pose also helps to stretch your hamstrings, open the hips and strengthen the knees. To practice the Reclining Big Toe, lie on the floor next to a strap or rolled-up towel, if you are using one. Stretch your legs straight and relax your arms by your sides. Inhale and bend your right knee in to your chest. If using a strap, loop it around the center of your right foot. While holding one end of the strap in each hand, exhale and straighten your leg, pressing the heel toward the ceiling. If you are not using a strap, reach your right hand to the backs of your right toes and gently pull the foot toward your body. Relax your shoulders and neck. Stay here for a few minutes, then release and switch sides.