You are here

These Yoga Poses Will Seriously Sculpt Your Calves

Down Dog Foot Pedal

1 of 7

All photos

Start on all fours. Tuck toes and lift hips high, reaching sitz bones toward the ceiling. Reach heels back toward the mat. Drop head so neck is long. Make sure wrist creases stay parallel to the front edge of the mat. Press into the knuckles of forefingers and thumbs to alleviate pressure from wrists. Pedal feet out one at a time, alternately bending knees in down dog. Breathe here for at least 5 to 10 deep breaths.

Photo: Heidi Kristoffer

Udrhva Hastasana Variation

2 of 7

All photos

Stand with big toes touching, outer edges of feet parallel. Reach your arms up, framing your face. Lift onto the balls of the feet. Engage pelvic floor and abdominal muscles. Breathe here for 5 to 10 deep breaths.

Photo: Heidi Kristoffer

Diver's Pose

3 of 7

All photos

Stand in mountain pose. Softly bend knees and come high onto the balls of the feet. Hinge forward from the waist, keeping arms on either side of the torso, palms facing toward one another. Pull belly button toward spine and allow head to dive toward the ground. Try to stay here for 5 deep breaths.

Photo: Heidi Kristoffer

Goddess Pose Variation

4 of 7

All photos

From a standing position, step right foot out to the right and turn toes out. Sink hips and bend knees until they're directly over ankles. Lengthen tailbone down. Frame face with arms, keeping shoulders relaxed away from ears. Lift heels and balance onto the balls of the feet, as high as you can. Breathe here for 5 to 10 deep breaths.

Related: Yoga Poses for Stronger Quads and Toned Thighs

Photo: Heidi Kristoffer

Tiptoe Pose Variation

5 of 7

All photos

Begin in a standing forward fold with hands on the ground. Transfer weight into hands, and, keeping toes and knees together, rise up on the balls of the feet, bend knees, and squat, lowering butt to hover just above heels. Walk hands back to so that they are on either side of you, and take one hand to the center of the chest in a half prayer. Then take the other hand to the center of the chest in a prayer position. Try to breathe here for at least 3 deep breaths.

Photo: Heidi Kristoffer

Frog Kriya

6 of 7

All photos

Begin in a squat with heels together and toes apart, balancing on the balls of the feet. Knees point out to either side, with fingertips inside knees on the ground or blocks. Take a big inhale here through the nose. On the exhale, through the nose, keeping feet as they are, lengthen legs, lift hips high, and drop head. Inhale back to original squat position, keeping feet the same. That's 1 rep. Keep repeating for 20 to 30 repetitions at an easy, smooth pace, inhaling and exhaling through the nose.

Photo: Heidi Kristoffer

Stacked Feet Down Dog

7 of 7

All photos

Start on all fours. Tuck toes and lift hips high, reaching sitz bones toward the ceiling. Reach heels back toward the mat. Drop head so neck is long. Make sure wrist creases stay parallel to the front edge of the mat. Press into the knuckles of forefingers and thumbs to alleviate pressure from wrists. Place right toes on left Achilles tendon/heel. Reach both heels toward the ground. Breathe here for 5 to 10 deep breaths and switch sides.

Photo: Heidi Kristoffer

Comments

Add a comment