Happy Baby

About This Pose

A supine hip opener that mimics the natural curiosity of a baby lying on its back. Happy Baby gently releases the hips, inner groins, and lower back simultaneously — making it one of the most effective restorative poses in yoga. It calms the nervous system and works well at the end of any practice.

How to Practice

1. 1

   Lie flat on your back on the mat.

2. 2

   On an exhale, draw both knees into the chest.

3. 3

   Open the knees wider than your torso and bring them up toward your armpits.

4. 4

   Flex both feet so the soles face the ceiling. Reach up and take hold of the outer edges of your feet — or wrap hands around the ankles or shins if the feet are out of reach.

5. 5

   Gently pull the feet down, drawing the knees toward the mat on either side of your body.

6. 6

   Keep the lower back pressing into the mat throughout — avoid letting it round off the floor.

7. 7

   Breathe slowly and hold for 8–10 breaths. Rock gently side to side if it feels good.

Benefits

• Opens the hips, hip flexors, and inner groin muscles
• Releases chronic tension in the lower back
• Decompresses the sacroiliac joints
• Calms the nervous system — activates the parasympathetic response
• Gently stretches the inner thighs and hamstrings
• Works as an effective cooldown or transition to Savasana

Modifications & Variations

• Knee injury: hold behind the thighs rather than reaching for the feet — same hip opening without knee stress

• Tight hips: use a strap looped around the feet so arms don't have to reach as far

• One leg at a time: practice the shape on each side independently (Half Happy Baby) if both sides together is too intense

• Blanket under hips: adds support and reduces lower back strain