SOLEUS MUSCLE problem and strengthening with Yoga Dr. Rajesh Kumar Sanyasi Bhargava, 91-9820779216

  

Yoga can be very helpful for those with

SOLEUS MUSCLE problem and strengthening

 particularly given the combination of flexibility and core practice. to perform yoga poses properly under the guidance of  yoga expert.

Our calves are engaged in literally every step we take, and if you supplement your yoga practice with running, hiking, cycling, or weight training, fatigue can quickly set in. Reduced ankle mobility is another culprit, not being able to dorsiflexion your foot efficiently (or raise your toes up toward your face) puts more strain on the Achilles tendon and calves. Our bodies are a kinetic chain; so not addressing tight calves can also lead to knee and hip pain. The gastrocnemius needs to lengthen (think: be flexible) to properly dorsiflexion your foot, so if it’s constantly tight and constricted, more walking and exercise will only exacerbate the problem.

 

Yoga practice for S. MUSCLE   Strengthening

Pawan muktasana part-I

(Limbering exercise for joints and muscle)

this practice can be done by any age group without any harm – 30 minutes regular practice

Stretching practice : 

tadasana 

triaka tadasna 

kati chakrasna

shava udrarkarshanasana 

kandharasana 

naukasana 

kawa chalasna 

paschimottanasana

trkonasana

chandrasana

gatyatmak meru wakrasana

ashwasanchalasana

surya namaskara 

 pranyama 

bhastrika 

kapalbhati 

nadishodhan 

bhramari

 relaxation

yoganidra 

 meditation 

inner silence , antarmouna

mudra 

gyan /chin /hridaya mudra

 

This 5 practice is very much helpful

Paschimottanasana

Sit on the floor with your legs pointed straight out in front of you, toes pointed up. Keep your back straight in an upright position. Then, generously bend your knees (we’re targeting the calves over the hamstrings, so adjust as you need to so you can reach your feet). On an exhalation, hinge forward at your hips and reach your arms in front of you, arms staying parallel with your legs, and hook your hands around the balls of your feet. On an inhalation, straighten your legs as much as feels comfortable while pulling the balls of your feet toward your knees. Fold a little deeper on every exhalation. Practice for 3 to 5 breaths. To exit, slide your hands over the tops of your legs as you slowly bring your chest back above your hips.

 SUPTA PADANGUSHTHANASANA Similar to Seated Forward Bend, this calf stretch comes from pulling the ball of your foot toward your face while pressing through your heel. By focusing on one leg at a time, you’ll discover more targeted relief. Plus, this pose can be modified by bending the knee of the lowered leg to a 90-degree angle which helps with the scissoring of the legs, bringing the elevated leg closer to your torso.

How-to: First, locate a yoga strap and place it near your hands. Lie on your back with both legs extended out in front of you, in line with your hips. On an exhalation, draw your right knee into your torso. Loop the strap around the arch of your right foot, holding it with both hands. On an inhalation, straighten your right knee and press through your right heel while lifting your toes back toward your face. Press your left leg strongly into your mat. If you have tight hamstrings, which limits your ability to raise your right leg toward your torso, modify by sliding your left foot toward your sitting bones while keeping your foot on the mat, bending your left knee to a 90-degree angle.

 

 

 ARDHA MUKH SWANSANA Dog intensifies the stretch in the straightened leg, making it more targeted than keeping both heels on the ground.

How-to: Begin in Tabletop with your hips stacked over your knees and your palms planted slightly in front of your shoulders, shoulder-width apart. Next, tuck your toes. While keeping your hands parallel with one another, on an exhalation, press firmly into your mat as you raise your hips up and back. Allow your head to hang freely as you straighten out your back, ears between your biceps. Begin to pedal out your feet, bending your right knee slightly while pressing into your left heel and hold the position for 1–2 breaths and then switch to the other foot over the course of 5 rounds. Or you can continuously pedal the feet, one at a time, for 5 breaths. To exit, lower both knees to the ground and come back to Tabletop.

 

 GARUDASANA 

with your arms by your sides, palms facing out. Next, lift your left foot up, and while balancing on your right leg, cross your left thigh over your right thigh. Press your right heel into the ground to help stabilize you and point your left toes and hook them around your right calf muscles.

To modify, press your left calf into the side of your right shin bone instead of trying to wrap your left foot around your leg. Bend your right knee slightly, dropping your hips closer to the floor while maintaining a flat back. Once here, stretch both arms out in front of you, parallel to the floor, while spreading apart your shoulder blades. Next, cross your arms so that your right elbow is resting in the crook of your left elbow. Bend both elbows at a  90-degree angle so that your hands come toward your face. The backs of your hands should be facing each other. Then, loop your hands around one another and press them into each other, fingers pointing up. Hold for 3–5 breaths. To unwind, begin by releasing your left foot back to the earth for a stable base, and then release both hands back to your sides. Repeat on the other side.

Malasana

 Why this yoga pose helps with tight calves: Tight hips can also affect your calves. While this pose might not feel very intense on your calves, loosening your hips improves your stride, taking some of the strain off your calf muscles. Think of the yogi’s squat more as preventative than directly stretching the tight muscle.

To begin, stand in Then, separate your feet to about shoulder-width distance apart. On an exhalation, bend your knees and squat down, pressing your elbows against the inner sides of your inner knees. Hold for 5 to 10 breaths. To release, press through your heels and come back to standing.

These all are common practice or soleus muscles strengthening.

90 days regular practice 

45 -60 minutes  regular yoga program