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Yoga for the calves: a 25-minute class to stretch and strengthen both calf muscles, with one-leg balance

A 25-minute yoga class for tight calves: ankle circles, calf raises for strength, one-leg balance, then held stretches for both calf muscles, with your knee straight and then bent. Stretch to a clear pull, never pain. Regular stretching adds a few degrees over a few weeks and fades if you stop, and calf raises improve ankle range as well as strength, so this class does both. If your Achilles hurts, use our yoga for Achilles tendinopathy class instead.

25 minBeginner15 movesWall, bench or box, stepCalves · Shins · Glutes · Hip abductors · Hamstrings · Shoulders
Follow along: a timer, a cue and the next move, one step at a time.

Settle and ankles (about 3 minutes)

  1. Slow breathing (6 breaths a minute)1 min
    Beginner · 3D demoStanding. In for about 4, out for about 6, no holdsEasier: Breath reachHarder: Crocodile breathing (prone diaphragmatic breathing)
  2. Ankle CARs (controlled articular rotations)5 slow circles each way with each ankle
    Beginner · Calves, Shins · 3D demoOnly the ankle moves; keep the circles small if it's stiffEasier: Ankle circlesHarder: Toes-tucked kneeling (toe squat)
  3. Knee-to-wall ankle rock10 slow rocks per side
    Beginner · 3D demoHeel down, knee over your middle toes; stop at a pinch at the front of the ankleHarder: Deep squat hold

Strengthen (about 7 minutes)

  1. Slow calf raise2 sets of 15, 1 s up and 3 s down
    Beginner · Calves · 3D demoHands on the wall; rise right up and lower all the wayEasier: Seated bent-knee calf raise (soleus raise)Harder: Standing dumbbell calf raise
  2. Seated bent-knee calf raise (soleus raise)3 sets of 15
    Beginner · Calves · 3D demoOn a chair; rest a bag on your knees when it's easyHarder: Slow calf raise
  3. Single-leg calf raise from a stepOptional: 2 sets of 10 to 15 each leg
    Intermediate · Calves · 3D demoThe harder version, a hand on a rail. With a painful Achilles, don't lower below the step until it's been assessedEasier: Slow calf raiseHarder: Single-leg pogo hops

One leg (about 5 minutes)

  1. Mountain pose (Tadasana)5 slow breaths
    Beginner · Calves, Back, Abs · 3D demoWeight spread over your heels and the balls of your feetHarder: Tree pose (Vrksasana)
  2. Tree pose (Vrksasana)2 holds of 20 to 30 s each side
    Beginner · Glutes, Hip abductors, Calves · 3D demoFingertips on a wall, the lifted foot at your ankle or calf, never pressed into the side of your kneeEasier: Mountain pose (Tadasana)Harder: Standing hand-to-big-toe pose (Utthita Hasta Padangusthasana)
  3. Warrior III (Virabhadrasana III)3 breaths each side, twice
    Advanced · Glutes, Hamstrings, Back · 3D demoHands on a chair at hip height; keep the lifted leg lowEasier: High lunge (crescent lunge, Ashta Chandrasana)Harder: Standing splits (Urdhva Prasarita Eka Padasana)

Knee-straight stretches (about 5 minutes)

  1. Downward-facing dog (Adho Mukha Svanasana)2 holds of 5 breaths
    Beginner · Shoulders, Hamstrings, Calves · 3D demoKnees bent first, then let one heel at a time sink towards the floorEasier: Extended puppy pose (Uttana Shishosana)Harder: Half handstand at the wall (Ardha Adho Mukha Vrksasana)
  2. Wall calf stretch (gastrocnemius)2 holds of 30 to 60 s each side
    Beginner · Calves · 3D demoBack knee straight, heel down; a clear pull, not painEasier: Seated calf stretch with a towelHarder: Heel-on-step calf and hamstring stretch
  3. Pyramid pose (Parsvottanasana)30 s each side
    Intermediate · Hamstrings, Calves, Back · 3D demoHands on blocks or a chair seat, back long, front knee softEasier: Wide-legged standing forward fold (Prasarita Padottanasana)Harder: Standing splits (Urdhva Prasarita Eka Padasana)

Knee-bent stretch (about 3 minutes)

  1. Soleus wall stretch2 holds of 30 to 60 s each side
    Beginner · Calves · 3D demoBend the back knee, heel down; the feeling sits lower in the calfEasier: Seated calf stretch with a towelHarder: Toes-tucked kneeling (toe squat)

Rest (about 5 minutes)

  1. Legs up the wall (Viparita Karani)2 min, optional
    Beginner · Hamstrings, Calves · 3D demoWith glaucoma, keep your hips flat or skip it; skip it in later pregnancy; come out slowlyHarder: Plow pose (Halasana)
  2. Corpse pose (Savasana)3 min
    Beginner · 3D demoKnees over a cushion if your back prefers

Tips

  • Stretch to a clear pull you can breathe through, never pain, and hold still rather than bouncing.
  • Do the stretches on most days if you can; the whole class 2 or 3 times a week, so the calf raises count as strength work.
  • A sharp pinch at the front of the ankle means ease off the depth, not push through it.
  • Stop and get help the same day for a snap at the back of the heel or one hot, swollen calf; our yoga for the calves guide lists the signs.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

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Questions people ask

How long does the yoga for the calves: a 25-minute class to stretch and strengthen both calf muscles, with one-leg balance take?

About 25 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A wall, A bench or box, A step. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 10 of its 15 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.