Leg cramps are relatively common, especially if you sit or stand in the same position for extended periods of time. A leg cramp occurs when your muscle, usually your calf muscle, contracts too hard for a certain period of time. Stretching your muscles through certain yoga postures can alleviate the symptoms of leg cramps.
Intense Leg Stretch
The intense leg stretch, also known as prasarita padottanasana, is a forward-bending yoga posture that provides a beneficial stretch to your entire leg. Step your feet about four feet apart, feet facing forward and heels flat on the floor. Exhale and bend forward from your hips and rest your hands on the floor in between your legs. Relax your head, neck and shoulders. If possible, bend forward far enough so that you can rest the top of your head on the floor. If this is not yet possible, allow your upper body to hang loosely during this stretch. Hold the pose for one minute, then slowly return to a standing position.
Cobbler Pose
The cobbler pose, also referred to in Sanskrit as baddha konasana, is beneficial for reducing leg cramps and aches in your lower back and abdomen. Sit on the floor with the soles of your feet together and your knees splayed open to the sides. Hold your ankles with your hands. Press your shoulders down and relax your head and neck. Allow your knees to drop away from each other without using force. Hold this pose for 30 seconds to one minute.
Downward-Facing Dog
Downward-facing dog pose is a beneficial pose for stretching the backs of your legs and bottoms of your feet, increasing circulation and reducing muscle cramps. Start on your hands and knees with your hands aligned with your shoulders and your knees directly under your hips. Press into the floor with your hands and step your feet slightly back as you straighten your legs. Raise your tailbone toward the ceiling and lengthen your back while relaxing your neck and shoulders. You should be in an upside-down V shaped position. Hold the pose for 30 seconds to one minute, then release back to your hands and knees.
Runner's Stretch
The runner's stretch helps to lengthen the entire back of legs and focuses on stretching your hamstrings and calf muscles. Step your right foot about three feet in front of your left foot. Face your hips forward. Bend forward from your hip joint, bringing your torso parallel with the floor. Rest your hands on the floor on either side of your leg. Hold the stretch for 30 seconds, then return to standing. Repeat this pose on your left leg.
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