10 Yoga Poses to Release Tight Calves

How many times it has happened that you were awake the whole night due to stinging pain in our legs? Leg cramps and pains can be very painful. They can occur at any time and last for as long as 2-3 days. This usually occurs in our calves and hamstrings. This can happen due to holding a position for a long time, fatigue, or too much strain on the leg. One of the main reasons for the occurrence of such pain can be due to tight calf muscles.

What are Tight Calves?

Calf muscles are located in the back region of the legs below the knee crease and above the ankle. Calf muscles are also known as gastrocnemius. The tendon that connects the calf muscles to heels is known as Achilles tendon. Tightness in calf muscles can be due to injury in this Achilles tendon. Tight calves can be an indication of- weakness, foot drop, ankle sprain, etc. We need to keep our calves and legs stretched and strong to avoid any serious complications in the future.

Yoga For Tight Calves

Yoga is an age-old Indian practice to heal the body physically, mentally and spiritually. Yoga has the power to cure and reduce the symptoms of any diseases. Tight calves can be easily cured with some stretching and simple movements. In this article, we will cover 10 yoga poses to release tight calves.

The Low Lunge Pose or Anjaneyasana

For this pose, kneel on the ground and stand on your knees. Now transitioning from a downward-facing dog pose, flatten your toes and bring your one leg forward. The knee and the heel should be in the right-angle position from the ground and your leg should be placed between your hands. Now bring your other knee down touching the ground and stretch it back as much as possible. Now erect your spine and make a straight posture. Take your hands over your head and join the palms together. Now inhale and exhale deeply, being aware of every breath you take and letting the air cleanse you from insides. Hold this position for 60 seconds or longer, if comfortable. Repeat for at least 5 times.

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The Garland Pose or Malasana

For this pose, you need to sit in a squat position with your hips downwards and close to the earth and chest up high. Bring your hands in front of your legs and join both your palms together. Make sure your soles are touching the ground entirely and you hold a straight posture. Now inhale and exhale deeply, letting the air fill your chest and heart all at once and feeling the rhythm of your every breath. Hold this position for 60 seconds or longer as per your comfort.

To release this pose, slowly apart your hands and stand up on your feet. Take a few deep breathes and repeat the pose for at least 5 times. This asana makes the legs strong and stretches every muscle in the leg. It stretches and strengthens the toes, calves, hamstrings, glutes, pelvis area, spine, and the core too.  

The Downward Facing Dog Pose or Adho Mukho Svanasana

From the cat/cow pose, keeping the pressure on your palms a little wider than the shoulder width, stretch your legs backward and stand with your hips up in the air. Push your chest back towards the thighs and keep your arms stretched beside your head and look downwards. Download Facing Dog Pose Keep your body stretched and try to keep your soles on the ground and hips as high up as possible. Take deep full breathes and be aware of the air flowing inside and out from you. Hold the posture for at least 1 minute or longer if you’re comfortable and then relax by bending one knee at a time. And repeat.

The Locust Pose or Salabhasana

Locust pose, lie down on the ground on your stomach with your hands beside your side facing downwards. Flatten out your toes and keep your head resting on the ground. Now keeping your stomach and thighs grounded lift the rest of your body up as much as possible. Lift up your legs in the air and also your arms with your fingers facing towards your hips. Lift your chin up and look straight. Now inhale and exhale deeply, being aware of every breath you take and letting the air cleanse you from insides. Hold this position for 60 seconds or longer, if comfortable. Release and repeat for at least 5 times. This asana pulls and strengthens your hamstrings and glutes.

The Bridge Pose or Setu Bandha Sarvangasana

For this pose, lie down on your back on the floor with your hands by your side facing downwards. Fold your legs with your knees up and place your foot firmly on the ground. Now lift your hips up in the air and hold your ankles with your hand. Make sure your chest and neck are still on the ground. Now inhale and exhale deeply, being aware of every breath you take and letting the air cleanse you from insides. Hold this position for 60 seconds or longer, if comfortable. To release this pose, leave the ankles one at a time and rest your hips back on the ground slowly. Repeat for at least 5 times.
This asana helps in proper breathing and increases the elasticity, flexibility, and strengthens the glutes.

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The Triangle Pose or Trikonasana

Triangle pose, stand up on the ground and spread your legs wide. Now touch your right ankle with your right hand and line your left hand with your shoulder straight up in the air. Now inhale and exhale deeply, being aware of every breath you take and letting the air cleanse you from insides. Hold this position for 60 seconds or longer, if comfortable. Release and do the same on the left side. To release this pose, slowly get back up to the original position.. Repeat on either side for at least 5 times and hold the pose for a minute. It helps in stretching and strengthening the legs and the hamstrings.

The Upward-Facing Dog Pose or Urdhva Mukha Svanasana

For this pose, lie down straight on the ground on your stomach with your hands beside your chest and the elbows facing outwards. Flatten your toe to the ground and relax your hip muscles, now with some pressure on your palms on the ground lift up your upper body. Stretch your arms out straight and bend backward as much as possible. Take deep full breathes and be aware of the air flowing inside and out from you. Hold this position for 60 seconds or longer if you’re comfortable.
To release this pose, slowly pull your body down to the ground and relax your posture with deep breathes. Repeat for at least 5 times. This asana stretches and relaxes the spine and the sciatic area. It also loosens up the muscles in the hip flexors.

Standing Forward Bend Pose or Uttanasana

From the upward facing dog position, slowly stand up with one foot at a time and hands beside your hips. Now bend forward and let your upper torso hang, with your chest touching the knee and fold your hands behind your leg. Make sure your keens are straight and feet firmly attached to the ground. Take deep full breathes and be aware of the air flowing inside and out from you. Hold this position for a minute or longer if you’re comfortable. Now slowly untangle your hands and stand up straight to relax.

The Tree Pose or Vrikshasana

For this pose, stand up straight on the ground and put your hands stretched above your head i.e. over your crown chakra joining both your palms together. Now fold your left leg and place your left foot over your right inner thigh. Place the foot as higher as possible. Now inhale and exhale deeply, letting the air fill your chest and heart all at once and feeling the rhythm of your every breath. Hold this position for a minute or longer as per your comfort.

The Eagle Pose or Garudasana

For this pose, stand up on the ground with your hands by your side. Fold your left knee halfway and entwine your right leg around your left one. Now entwine your hands together and join both palms together. Now inhale and exhale deeply, being aware of every breath you take and letting the air cleanse you from insides. Hold this position for 60 seconds or longer, if comfortable and repeat.

These simple stretches would help you get rid of tight calves easily and would not consume much of your time either. Following this simple routine even if you had to sit for long hours in a day, you would not have to suffer from tight calves.