Yoga can play a key role in strengthening your calves.
Yoga isn't just a rigorous exercise program that allows you to contort yourself into strange positions. It also stretches and strengthens your muscles, and even beginners can master basic yoga poses. If you're hoping to tone and strengthen the soleus and gastrocnemius muscles of your calves, there are several yoga poses that can help you achieve your fitness goals.
Beginner Poses
Downward-Facing Dog is a classic yoga pose that most beginners can ease into. Begin on your hands and knees, then shift your hips backward and walk your hands back until you are bent in a V-shape with your hands and feet on the floor and your legs at a diagonal angle. Next, try Garland pose. Position your feet about 2 feet apart -- slightly beyond hip-width apart -- and bend your knees into a squat. Bend your torso slightly forward and bend your elbows, pushing your hands together.
Intermediate Poses
The Eagle pose stretches your calves and improves your balance. Stand up straight, then bend your knees slightly and cross your left thigh over your right. Intertwine your arms and face your palms toward one another, then hold for one minute. A High Lunge strengthens your calves, thighs and back. Position your right leg straight behind you, balancing on your toes, and bend your left knee and put your foot flat on the ground in front of you. Lean your torso over your left leg and stretch it forward. After you've completed each pose, reverse and repeat on the other side -- crossing your right thigh over your left for Eagle pose, and bending your right knee for High Lunge.
Advanced Poses
The Big Toe pose builds strength and balance, and stretches your calves. Begin by standing straight with your feet pointed forward and slightly apart. In one smooth motion, move your torso and head straight down, and touch your feet with your hands. Grip the underside of your big toes with your index and middle fingers. A Standing Split requires immense flexibility and strength in your calves, legs and back. Stand straight and bend your torso downward to grip your right leg. As you move your torso, kick your left leg up toward the ceiling, pointing your toes upward and keeping your left leg straight.
Yoga Tips
If you have weak joints or are having trouble supporting yourself, a knee block can ease up the pressure on your joints. Drink plenty of water before, during and after yoga class, and focus on steady, even breathing. If a pose is too challenging or painful, skip it until you build up strength. Even if everyone else in your class is able to do a pose, never force a stretch; this can cause painful muscle strains and sprains, and can slow down your progress. When you adopt a pose, aim to hold it for 30 seconds and then gradually build up to one to two minutes.
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