Yoga calf stretches

The Best Stretches for Calves & Ankles : Yoga for Life

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hi I’m Rina from Rina yoga and today

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we’re going to learn the basic stretches

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for your calves and ankles when we

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travel a lot or we’ve been sitting in a

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chair for a long time we tend to create

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some stagnation and circulation in our

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ankles and in our legs so it’s good to

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warm them up a little bit and create

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some circulation in addition to stretch

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them out and those muscles really open

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up so very basically you can extend one

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leg out and make circles with your

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ankles in one direction and then in the

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other direction so you can do it five to

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ten times on both sides just allowing

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yourself to really move the foot in

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whichever way you’d like but as far over

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to the circles as possible

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now that’s obviously to warm up the

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ankles if you want to stretch out your

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calves you can actually go to a step in

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your house and you can stand on the top

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step and bring one the ball of your foot

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to the edge of the step to stretch out

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the lower part of your calf and your

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ankle you can hold here for a few

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breaths just to stretch that out and

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then you can switch sides now the idea

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here is obviously just to kind of loosen

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up the tight muscles that might be there

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in addition if we want to do more

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traditional yoga poses we can come into

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our downward facing dog position and

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even just in this position if you notice

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the the what’s happening here in my

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calves and my ankles by me pressing the

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heels down towards the floor my sit

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bones up towards the ceiling I’m

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creating that stretch in my legs and in

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my ankles and you can even see here

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there’s creating some strength and you

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can pedal your legs bringing the other

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heel towards the floor to really accent

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the calf or the ankle that you want to

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work on more in addition you can bring

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your body weight forward bring one leg

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forward and the other leg back pushing

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the hands into the floor to really

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stretch out that muscle a little bit

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more any of these poses you can do five

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to ten breaths and then you can switch

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sides ideally just going to your comfort

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zone also you can bring your knees to

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the floor sit back on the heels option a

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is to actually do this with your toes

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pointed option B is to tuck the toes

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under separate the little pinky toe sit

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back on the heels and allow yourself to

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create some opening here in the front

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in the back of your legs so those are

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some basic stretches for your calves and

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your ankles thank you very much

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and again I’m Reena from Reena yoga

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