Mobility · Yoga
Happy Baby Pose
Happy Baby Pose is a lying hip stretch with your knees bent beside your torso and your feet pointing upward. It stretches your inner thighs and glutes.
- Beginner
- Low injury risk
- No rest timer
How to do it
- Lie on your back with your knees bent and feet on the mat.
- Draw your knees toward the outside of your ribs.
- Point your soles toward the ceiling with your ankles roughly over your knees.
- Grasp the outer edges of your feet.
- Hold the position with your knees beside your torso.
- Release your grip.
- Bring your knees together.
- Lower your feet to the mat.
Form cues
- Keep your tailbone heavy.
- Let your shoulders soften.
- Breathe slowly into your belly.
Common mistakes
- Lifting your head to reachHold behind your thighs instead so your head can rest on the mat.
- Forcing your knees too wideNarrow your knee position until you feel a comfortable inner-thigh stretch.
Safety
Strong pulling on your feet can irritate your hips or knees. Pulling until your pelvis curls off the mat can also strain your lower back.
- Use only light hand pressure rather than pulling yourself deeper.
- Stay still instead of bouncing into the stretch.
- Release the pose if you feel joint pain, pinching, or numbness.
If you have an ongoing hip, knee, or lower-back problem, use a shallower position or ask a physiotherapist whether this pose suits you.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Yoga Mat
- Yoga Strap (optional)
Sets and reps
- Sets
- 1–3
- Target
- 20–45 seconds
- Rest
- No rest timer
Start with shorter holds while you learn a comfortable position.