Whether you have ever practiced sprinting or wear too many high-heeled shoes, it is easy to have unsightly muscle blocks on the back of your calves.
Yoga can help you reshape those muscles that have exercised too much, make them more slender, and at the same time, it can also raise your hips and stretch your ligaments.
Look at these 10 yoga movements designed for girls with “developed” calf muscles.
Are your calves beautiful enough in the season of calf exposure? The next 10 movements are to practice one side first, and then repeat on the other side.
Downward dog pose This is a classic yoga movement, which can exercise your upper and lower body and stretch your ligaments at the same time.
● Support the ground with both hands and feet, and lift the body into an inverted “V” shape.
Make sure your hands are shoulder width apart and your fingers are open.
Your feet are the same width as your hips, and your heels are back, keeping your toes, heels, and hips in the same plane.
● Relax your head, keep doing this, and take 5 deep breaths.
The variation of Single Leg Down Dog Pose is to bend the raised leg, which can improve the elasticity of hips, stretch the spine and tendons.
● Start in downward dog pose, keeping your feet together and your thumbs close together.
Keep your left heel in contact with the floor, lift your right leg to form a one leg downward dog pose, and then bend your knee.
Try to keep the heel of your right leg close to your hip and stretch your knee up as far as possible.
Look up to the left and stretch and bend your spine.
Keep your right heel close to your head as much as possible.
● Keep doing this, take 5 deep breaths, and then relax.
The half bridge stretch allows you to open your shoulders and tighten your hips like a ballet dancer.
● Start from the previous single leg downward dog pose, slowly lower your right leg and straighten your right arm.
Just turn your body 180 degrees and face up.
Then adjust the legs so that they are parallel and slightly wider than the crotch.
Support your legs, lift your hips as much as you can, and stretch your hands as far as you can.
● Stick to this movement, take 5 deep breaths, and try to look at the outstretched arm or roof.
Sprint runners should be very familiar with this pose.
Although this pose looks familiar, it is definitely different and can effectively shape the thigh lines.
● Start from downward dog pose, inhale, and then step out between your right leg and your hands, as if you are going to be a soldier.
Bend down, pass your right arm through your bent knee, and hold your right ankle with both hands.
Keep your weight and hold this position.
If the inner thighs are too heavy, you can support one or both hands on the floor.
● Take five deep breaths in this position.
Then use your hands to relax and support on the floor, take back your right leg, and relax with a series of yoga movements (four column pose – up dog pose – down dog pose), then continue the left movement.
Side opening lizard style, a variant of the lizard style, can exercise your crotch, which is difficult to exercise at ordinary times.
In addition, it can improve the flexibility of your ligaments.
● Start with a sprint and return your hands to the ground.
Keep the position of the right leg, and slowly move the right knee to the right until the ligament can bear the most.
Keep your arms straight and tightly clamped at the sides of your chest, just like the upper dog pose.
This will help you keep your hips down and your body extended.
● Look forward and take 5 deep breaths.
The side pose is another basic stretching movement for runners.
This variant of the side pose allows the arms to relax and focuses on the back and legs.
● Start from the last action of the side opening lizard pose, straighten the bent knees and stand steadily with your legs.
Bring your legs in a few inches to get closer to your hands.
If your ligaments are flexible enough, you can also attach your body to your right leg and put your hands on the ground.
Try to keep the pelvis parallel to the front edge of the mat.
● Keep this movement, relax and take 5 deep breaths.
The variation of single leg forward bending stretching is very challenging, especially for people with strong calf muscles.
Because they have tight legs, hips and ligaments, this movement is especially suitable for them.
● Start with a side pose, placing your hands on both sides of your right foot.
Bend the knee of the front leg and slowly extend the left foot upward until a single leg forward bending stretch is formed.
Keep this action, or bend the knee of your left leg to strengthen the thigh of your left leg.
Keep your hands on the ground or hold your left foot with your left arm, try to keep your left heel close to your hip, and keep your knees up.
● Keep doing this and take 5 deep breaths.
This action can stretch the hamstring and open the shoulder chest.
● Release your left leg, hold your hands on the ground, slowly bend your right knee, lower your hips, and then extend your left leg forward until it becomes a sitting position.
Lean forward, and turn your right hand around the right tibia.
The right hand is forced to support the tibia to make the body more forward.
● Press your body as close to your thigh as possible and take 5 deep breaths.
This yoga movement can improve the flexibility of both sides of the body, while opening the clamped shoulders.
● You can start this action from the previous one, lift your body and twist to the right.
Support your right hand in front of you, and turn your left hand around the outside of your right knee.
If the degree of distortion is appropriate, keep the action.
If you feel you can stretch more, clasp your left wrist with your right hand and place your right hand inside your left thigh.
● Keep doing this and take 5 deep breaths.
The ultimate movement – hands supporting feet crossing.
Since runners mainly exercise the lower body, this very effective movement for upper body strength, especially for the exercise of hands and shoulders, is very important.
Let’s try it.
● Relax your hands while supporting the right side of your right leg.
Bend your left knee, bring your legs together, and lift your hips.
So your body is still twisted.
Bend your arms, place your right hip on your right elbow, and the outside of your right knee on your left elbow.
Move your weight to your hands, leave your feet off the ground, and straighten your left foot back…