foot stretch

Blue skies and a warm breeze totally motivate me to exercise outdoors, so I've been doing lots of running, biking, and hiking. My muscles are becoming stronger, but they're also getting tighter, especially my hips. If you're in need of a good hip stretch, give this Pigeon variation a try. Bending your bottom knee next to your thigh intensifies this stretch so you also feel it in your quad, shin, and the top of your foot.

To learn an easier modification, read more

Here's the last of the three variations of the forward bend Janu Sirsasana. All three of these poses increase flexibility in your hamstrings, but this variation will also stretch out the muscles in your feet. Some instructors also believe this pose will massage your inner organs, which keeps them healthy, but I'm not sure I buy that one.

After checking out this last variation, tell me which of the three you like best by taking this poll in the Yoga Stretch and Tell community group.

Sanskrit Name: Janu Sirsasana C English Translation: Head to Knee Pose C

This pose looks painful to do and also to get into, but it's easy if you know how so keep reading

After long bike rides, my shins and the tops of my feet are often tight. All that flexing of my ankle and pulling up on the pedals to maximize my stroke takes its toll on this part of my body. Once I slip off my stiff cycling shoes, this is the first stretch I do.

Here's how:

• Cross your left ankle over your right with your toes pointed to the right.
• Bend your right knee to increase the stretch for the top of the left foot.
• Hold for 15 to 30 seconds then straighten the right knee; repeat before switching sides.

This is a great stretch post-run as well. Try it. You'll like it.

If you think about it, your feet take a lot of beating, from pounding the ground when running, to walking all over the city, to wearing high heels. They carry the weight of our entire bodies, so take time to give them some TLC. This stretch will target the muscle in the soles of your feet, but will also stretch your calves.

To learn how to do this stretch keep reading