In January I started running again, after a 3 year break. As I get fitter, I’m starting to run further, and quicker. While I’m not nearly as fit as I was years ago (yet) I am making progress. One thing that I know is that this 30 min hatha yoga for ankles and calves class has been a life saver!

Seriously, my calves have been SUPER tight since running again. If you’re a runner, or have mobility issues in your ankles, I highly recommend following along with this 30-min class.
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Yoga for ankles and calves
As with all my classes we begin with a grounding scan. This one focuses on the calves. Then we’ll bend the knees and work on ankle mobility. Work through some arch and flatten with flex and point through the feet.

This Yoga for ankles and calves class is about stretching AND mobilizing, we need BOTH. So, after some windshield wipers, continue gentle mobilization on all fours with cat and cow. Pause in child’s pose for a few breaths, then let’s get into those calves! Bring one leg behind, anchoring the ball of the foot to the floor. Then begin to rock back and forth. Feeling the stretch in the calf.

Pause with the heel back, really lengthening into the calf. Sit back into child’s pose then repeat on the other leg. In the 30-min yoga for ankles and calves class I offered a variation of child’s pose with the toes tucked. This lengthens through the plantar muscle on the sole of the foot. Then we’ll come into down dog, pedalling the feet to again mobilize the ankles and work through the length in the calf.

From downward dog, step forward into Uttanasana, pausing for a few breaths before rising into standing. If you are balance challenged I suggest a wall or chair for support. Step one leg back behind you into warrior 1. Hold for 5-8 breaths. Then step the back foot in a little, and bend the knee. This should send the stretch into the soleus, below the calf.

Pause for another 5-8 breaths, then for more stretch lengthen the legs and fold into pyramid pose. This is a great stretch for the back of the legs. Again use a chair, blocks or wall for support. the less you worry about wobbling the more you can breathe into the pose.

Repeat all the standing poses on the other side, then come back down onto your back. Take the left foot to the right knee in a lying figure four stretch and then rotate the legs to the right side. Any amount. Pause. Breathe. And then repeat on the other side.

Repeat the initial movement of arch and flatten with the ankle movement. Notice if anything feels different. Then, come into the position you began your practice for a 3-5 minute savasana.

All in all, take things slow. Move with purpose. Experience the exercises and stretches, and compare. How does the right calf compare to the left? Which is tighter for you?
Want more yoga?
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Questions
- Do you suffer from tight calves?
- Are you experiencing any other tight muscles?
- How much mobility do you have in your ankles?
Clarice
This is a nice addition to my regular routine since I have been neglecting my ankles and calves. Thank you for sharing the video. Appreciate it as always.
Autumn Murray
My calves have been extremely tight lately. I will definitely try these yoga poses out today to see if they can help me loosen my calve muscles.
Viano
I remember people always complaining about their calves aching when I was younger, I used to wonder why. Somehow I figured they might be as a result of the constant wearing of high shoes because I experienced that when I wore them. Whatever the case, it’s nice to know that there are exercises that can help ease the pain.
Melanie williams
Check you out pulling the moves. Great idea to get strength in the ankles and calves – perfect for me
Nisha
Calves and ankles truly deserve good exercise and stretch and going to save this for my exercises.
Lyosha
I am doing it today. I finally am allowed to practice by my doctor and I am sure my calves are super tight again
Nkem
Great moves! I could totally use this.
Monidipa
I was searching for something for ankles. Calves I cant do but these ankles are good!
Nayomi
I like to work on ankle mobility to support my resistance training. My ankles can sometimes be problematic when I’m trying to get into a deep squat or a single leg squat. I found that yoga like this and mobility exercises really help with it. I think this would a great practice for me to include as well.