Stretching for calf muscles part one.

As in a finding for trigger points on calf muscles you can feel ache in under knee side, feet rise, and display with a night cramps.
Stay, pillow of fingers a feet finding on high, hangs a heel, does not bend for knee, fixing pose till calculation 25.

Stay, support in wall with hands on a breast lever, legs put on a widen for hip joints, and legs,where having a trigger point, straight, and leave back for 45 cm, bend a front knee, leaving a damage leg straighted, fixing pose till calculation 25.

Stay, keep for wall or chair, raising hand over head, stand up on fingers, fixing pose till calculation 5, slowly low on a full heel, repeat for 12 times.

Sit on floor, bending legs in knees and connect both feet, support feet with hands, slowly incline to front, look to front, as feeling ,like buttocks muscles stained,delay such pose for 30 sec, as try to move from a low spine side, not from a head and shoulders, divide knees more widenly to sides, as such you can keep balance, strain belly, stretch insidely, move to front beginning in breath out, after breath calm, smooth, slowly streight, using a muscles spines, not with hands, as note, in stretching you are not feeling ache, find a pose,where you are feeling a comfortable strains in muscles.

Sit on floor, take for hands feet with one hand, support elbow in inside hip top, as for a  better incline and legs stabilization pose, after put wrist of other hand on inside surface of other leg, not just on knee,and wavy push leg dowm that to strech in for groin, just with this side, and if you having a hard mobility in groin side, that exercise will give a good stretching for one groin side and relief  a pressing kneee to floor, as doing for both sides, keeping for 15 sec.