That committee, board Secretary Stan Wruble said, focused on what could be done to better engage students, teach them life skills and study skills and keep them in school. Hold for 30 seconds.The policy revision came out of a superintendent’s athletic committee that has been meeting for months. Imagine that your calves are a waterslide and that your awareness is sliding down from the attachments to the origins of your gastrocnemius muscles. In this case, it would be advantageous to be in a half forward bend for this stretch. If this is difficult, instead of bending your knees to make it easier, bring your hands up to a higher height. Ground your heels and straighten your legs (remember, the legs must be straight to target the gastrocnemius muscles). Bend your knees, fold forward from your hips, and place your hands on the blocks (or chair). Then do the same with your left foot, so that the balls of both feet are on the blanket and both heels are on the ground. Step the ball of your right foot onto the blanket while pressing your right heel into the ground such that the arch of your foot is supported by the blanket. Start with a rolled-up blanket placed at the top of your mat and two blocks at their highest setting (or a chair) about a foot in front of the blanket. This take on uttanasana helps to stretch the entire backside of the body while focusing on both the gastrocnemius and the soleus. You can also repeat multiple times on each side before switching sides. Straighten your arms, return to your starting position, and switch sides. If you need more height, you can sit on two blocks or a bolster. If this is too intense, you can place your hands on the seat of a chair or on blocks in front of you, or you can place a block under your buttocks at any height that suits you. Snug your blanket roll into your knee creases, and then sit as close to your heels as you can. You can also use a rolled-up mat in most cases the mat can be rolled up entirely.) Start in tabletop with your knees together or hip width apart and the tops of your feet flat on the floor, feet in line with your knees. (If you have a thicker blanket, do not roll it up all the way. Roll up your blanket until it is about three to four inches in diameter. Blanket Massage to Release Tension in the Calves Therapy balls and an extra rolled-up mat are optional. You will need a yoga mat, a blanket, a wall, a folding chair, and two blocks. They can be practiced together as a sequence or sprinkled into your regular asana routine, one at a time. The following five techniques are my go-tos for releasing the calves. To isolate the soleus from the gastrocnemius while stretching, bend your knee so that the gastroc gets some slack, and then reach your heel away from your calf. It then merges with the fibers of the gastrocnemius to form the Achilles tendon, which attaches to the calcaneus (heel bone). The origin of the soleus spans across the upper third of the posterior shaft of the fibula (the smaller, thinner shinbone) to the middle third of the medial border of the tibial shaft (the tibia being the other, thicker shinbone). In order to stretch the gastroc, the leg must be straight (i.e., no bend in the knee) so that the attachment and insertion points can move away from each other. The gastrocnemius attaches from the lateral and medial condyles of the femur (thighbone) to the Achilles tendon (which is behind the ankle and attaches to the heel bone). There are two calf muscles-the gastrocnemius (which flexes the knee while walking) and the soleus (the primary ankle-flexing muscle)-and each needs to be stretched differently. And the deeper knee flexion allowed by more open calves makes bent-knee asanas such as warrior I and more attainable. I’m better able to ground my heels, which facilitates a new relationship with standing poses. I have strong legs, tight calves, and a decent amount of knee flexion available to me, and when I give my calves the love they deserve, my legs approach the world in an entirely different way. I often neglect pampering my calves and then later regret it-especially when I return to my calf-releasing practice, which reminds me what I’ve been missing. Well, for one, releasing tension in the calves can help relieve foot pain from conditions such as plantar fasciitis, as well as reduce knee pain and stiffness. I think the calves deserve much more attention than they receive. In stark contrast, the lower leg muscles-and the calves in particular-aren’t addressed nearly as much. Yoga teachers frequently talk about stretching the hamstrings, and more recently, strengthening them.
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