If you've strained your calf muscles, being sidelined by what seems to be a little "pull" can leave you tempted to re-enter your fitness program before you're properly healed. The good news is that if you're willing to be flexible, there are yoga poses for a calf strain that will let you get in a workout while protecting your weakened limb while it heals. Consult your doctor to determine how long you should treat the strained calf with ice and rest before easing into the yoga studio.
Staff Pose
Sit on the floor with your legs stretched out in front of you. With your hands, move the fleshy part of your buttocks out to each side. Straighten your spine and ensure that your head is centered on your shoulders. Draw your thigh muscles away from your knees so they are fully engaged. Depending on the severity of your calf strain, either flex your feet or leave them pointing forward to lessen the intensity of the stretch. Place your hands on the floor beside your hips. Maintain an active awareness in this passive-seeming pose. Breathe deeply and evenly and stay in staff pose for up to three minutes.
Cobbler's Pose
Have a couple of folded towels or blankets nearby. Come to a seated position on the floor. Sitting tall with your legs outstretched, draw the soles of your feet together. Position a towel or blanket under each knee. Slowly slide your feet, soles touching, toward your pelvis as far as you can without putting pressure on your knees or calves. Bend forward from your waist, keeping a straight back, and grasp your toes with both hands. If your strained calf muscle can take it, open your feet like a book. Breathing normally, stay in this pose for 30 seconds to a minute.
Standing Forward Bend
Beginning this yoga pose for a strained calf in mountain pose, stand on the floor with your feet together and your arms straight down your sides. Angle your tailbone toward the floor. Draw the tops of your thigh muscles up and away from your knees. Settle your shoulder blades down your back and your head over your shoulders. On an exhale, slowly bend forward from your waist and reach your arms toward the floor. If you can reach the floor with your fingers and the strain on your calf is not too great, grasp your big toes with your fingers. If it's too soon for a full stretch, just slide your hands down your legs, not going beyond your comfort zone. Breathe normally and stay in this pose for up to 30 seconds, then straighten to the upright position with a flat back.
Reclining Big Toe Pose
For this yoga pose for a calf strain, you'll need a yoga strap, available at yoga studios, or you can use a scarf or belt if practicing at home. Lie down on the floor and flex your feet. Inhale, then on an exhale raise your right leg perpendicular to the floor. Place the strap or belt around the middle of the sole of your right foot and grasp both ends. If your right leg is the one with the strained calf, gently pull your leg toward your chest using the strap. Only go as far as you can without causing the calf any additional strain. Stay in this pose for five breaths, then lower your leg slowly to the floor. Repeat on the other side and if it's the uninjured leg, you're clear to go more deeply into the pose.
