Whether you've been practicing running or wearing high heels, the back of your calves are prone to unsightly muscle mass. Yoga can help you reshape the muscle lines that are over-extended, while also lifting your hips and stretching your ligaments.
The following 10 actions are to practice one side first, then change to the other side to repeat it.

Down Dog This is a classic yoga exercise that exercises both your upper and lower body and stretches the ligament.
- Hands and feet support the body and lift it into an inverted "V" shape. Make sure that both hands are shoulder-width apart and your fingers are open. The feet are wide and the width is wide, the heels are rearward, and the heels and hips are kept on a flat surface.
- Relax your head, keep this movement, and take a deep breath for 5 times .

One-legged lower dog type This one-legged lower dog-style variant is a curved upper leg that enhances the elasticity of the buttocks and stretches the spine and tendons.
- Starting from the lower dog style, keep your feet together and keep your two thumbs close. Keep your left heel in contact with the floor, lift your right leg to form a one-legged lower dog, and bend your knees. Try to get the heel of your right leg close to your hips and stretch your knees as far as possible. Look up and look to the left, stretching and bending the spine. Keep your feet and head close together as much as possible.
- Keep this action, take a deep breath 5 times , then relax.

Stretching the Half Bridge This action allows you to open your body like a ballerina, exercise your shoulders and tighten your hips.
- Start with a one-legged lower dog and slowly lower your right leg while the right arm is straight. Just flip your body 180 degrees and face up. Adjust your legs so they stay parallel and a little wider than the ankle. Support your legs with both feet, try your best to raise your hips and stretch your hands to the distance.
- Stick to this movement, take a deep breath for 5 times , and look at the extended arm or roof.

Sprint runners should be very familiar with this position, and although this pose looks familiar, it is definitely different and can effectively shape the thigh lines.
- Start with a lower dog, inhale, and then take your right leg to your hands, just like you want to be a warrior. Bend your body, your right arm through the curved knees, and keep your right ankles with your hands. Keep the center of gravity and stick to this position. If the pair of thighs are overburdened, you can support one or both hands on the floor.
- Keep this position and take a deep breath five times. Then relax by hand on the floor, take back the right leg, relax with a tandem yoga movement (four-column - upper dog - lower dog), and then continue the left side of the action.

Side Lizard This lizard-like variant can exercise to the ankles that you can't easily move, and it also improves the flexibility of the ligaments.
- Start with a sprint and put your hands back on the ground. Keep the position of your right leg and slowly move your right knee to the right until the maximum tolerance of the ligament. The arms are straight and tightly clamped to the sides of the chest, just like the upper dog. This will help you keep your hips down and increase your body's stretch.
Look forward and take a deep breath for 5 times .

Side extension

Another runner's basic stretching action, this side-by-side variant allows the arm to relax and concentrate on the north and the legs.
- Start with a side-opening lizard, straighten the curved knees, and stand firmly on your legs. Keep your legs slightly inward for a few inches to get close to your hands. If your ligament is flexible, you can also put your body directly on your right leg and put your hands on the ground. Try to keep the pelvis parallel to the front edge of the yoga mat.
- To maintain this action, relax, take a deep breath 5 under.

One-legged flexion extension This one-legged flexion-extended variant is very challenging, especially for people with strong calf muscles, because they have firm legs, buttocks and ligaments, so this action is especially suitable. Suitable for them.
- Start with the sideways display and place your hands on the sides of your right foot. Bend the knees of the front leg and slowly extend the left foot up to know that the one leg is stretched forward. Keep this action, or bend the knees of your left leg to strengthen the thighs that stretch the left leg. Keep your hands on the ground or use your left arm to pull your left foot. Try to use your left heel close to your hips and keep your knees up.
- Keep this action and take a deep breath for 5 times .

One-legged front folding This action stretches the hamstrings and opens the shoulders.
- Release the left leg, hold the ground with both hands, slowly bend the right knee, lower the hips, and then extend the left leg until it becomes a sitting position. The body leans forward and the right hand bypasses the back of the right cheekbone. The right hand is strongly supported on the humerus to make the body move forward.
- Try to use your body to press close to your thigh and take a deep breath for 5 times .

One-legged sitting side-turning This yoga action improves the flexibility of the sides of the body while opening the gripped shoulders.
- This action can be started from the previous action, lifting the body and then twisting to the right. Support your right hand in front of your body and your left hand around the outside of your right leg. If such a degree of distortion is appropriate, this action is maintained. If you feel your body can stretch more, use your right hand to hold your left wrist and place your right hand inside the left thigh.
- Keep this action and take a deep breath for 5 times .

Since the runner is mainly exercising the lower body, this action is very effective for the upper body strength, especially the exercise of the hands and shoulders. Let's try it.
- Relax your hands while holding the right side of your right leg. Bend the left knee, close your legs and lift your hips. Then your body is still twisted. The arms are bent, the right ankle is placed on the right elbow, and the right knee is placed on the left elbow. Move the center of gravity to your hands, your feet off the ground, and your left foot straight back.
- Keep this action, take a deep breath 5 times , then relax
- This action requires a slow practice to master

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