Smart Workout Diary

Happy Baby Pose

Happy Baby Pose is a supine yoga stretch in which you hold the feet or lower legs while drawing the knees toward the outside of the torso. It gently mobilizes the hips and stretches the inner thighs, groin, and lower back. It can support relaxation, hip mobility, and recovery-focused flexibility practice.

Demonstration

Happy Baby Pose — demonstration 1
Happy Baby Pose — demonstration 2

Instructions

  1. Lie on your back on a comfortable surface with your knees bent and feet off the floor.
  2. Draw your knees outward toward the sides of your torso, keeping your lower back long and your shoulders relaxed.
  3. Hold your feet by the outer edges, or hold your shins or thighs if reaching the feet causes strain.
  4. Gently guide the soles upward so the ankles are roughly above the knees; keep the knees comfortably bent and wide.
  5. Breathe slowly and remain in the pose without forcing the hips, groin, or knees. You may gently rock side to side if it feels comfortable.
  6. Release with control by letting go of the legs, placing the feet on the floor, and resting before sitting up.
Muscle Group
Hip Adductors
Other Muscle Groups
Lower Back
Type
Yoga
Equipment
Body Only
Difficulty
Beginner

Technique tips

  1. Keep your sacrum grounded as much as is comfortable; reduce the range if the lower back lifts or feels strained.
  2. Choose the easiest hold on the feet, shins, or thighs rather than pulling hard on the feet.
  3. Keep the knees and toes aligned comfortably, and do not force the knees farther apart.
  4. Use smooth breathing to relax into the stretch; stop or ease out if you feel sharp pain, pinching, or numbness.
Exercise library