And a pose where you lift your leg toward your body or bend your torso toward your legs, such as Standing Forward Bend or Reclined Leg Stretch, will stretch the backs of your legs.
The second way is by moving and out of a pose that stretches the muscles the muscles you want to release, going into the pose with an inhalation and releasing with an exhalation. This is called a mini vinyasa or a dynamic pose. For example, you practice Arms Overhead pose by raising your arms overhead on an inhale and lowering them on an exhale. Repeating this movement several times can release tension from your shoulder muscles.