How to do Happy Baby Pose

Do you want to know how to do happy baby pose? It’s an incredibly beneficial yoga pose for stretching the hips and lower spine, as well as calming and centering the mind. Use this pose when you need a moment of stillness or after a more active sequence.

Benefits of happy baby pose

The benefits o this pose include…

  • Enhanced flexibility in the hips, lower back, and inner thighs
  • Improved posture
  • Relaxation of the mind
  • A sense of grounding.


Be careful doing this pose, or even avoid it if you have neck or shoulder injuries that may be exacerbated by holding up your head and torso in this position. If you have any recent or chronic injuries, always check with your doctor or physical therapist before doing happy baby pose.

How to do happy baby pose

Now that you know the basics, here is a step-by-step guide for doing the pose:

Begin by lying on your back with your knees bent and feet flat on the floor.

Take a deep breath, and on an exhale, bring your knees to the outer edge of your chest.

Stack your ankles over your knees. The soles of your feet point to the ceiling. Your feet are flexed.

Grab the outside of each foot with both hands.

Press your sacrum into the floor while you press your heels up.

Your back is flat on the floor.

Press your knees down until you can feel a stretch in the hips and groin.

Allow your head, neck, and shoulders to relax onto the mat, without forcing them down if that causes discomfort.

Stay in the pose for anywhere from 30 seconds to a few minutes, breathing deeply.

To come out of the pose, release your feet and draw the knees back into your chest before slowly rolling over onto one side and coming up to a seated position.

Happy baby pose can be incredibly beneficial when practiced mindfully, so enjoy the feeling of grounding and relaxation that it brings!

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