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Happy Baby Pose
Happy Baby Pose is a supine yoga posture that stretches the inner thighs, hamstrings, and groin to enhance hip flexibility and promote relaxation; commonly used in warm-ups or cool-downs for mobility and stress reduction.
About Exercise
Equipment
Body Weight
Difficulty
1/5 • Beginner
Primary Muscle Groups
Adductors, Hamstrings
Secondary Muscles
Lower Back, Abs
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapAdductors
10/10Adductor Longus, Adductor Magnus
Hamstrings
8/10Biceps Femoris, Semitendinosus
Hip Flexors
7/10Iliopsoas
Glutes
6/10Glute Max
Lower Back
5/10Erector Spinae
Abs
4/10Transverse Abdominis
Programming
Typical Rep Range
30-60 reps
Rest Between Sets
30-60 seconds • Rest in child's pose or supine between holds.
How to Perform
Lie on your back on a yoga mat with knees drawn toward chest and arms relaxed at sides.
- Open knees wider than torso toward armpits.
- Flex feet with soles facing ceiling and ankles over knees.
- Grasp outer edges of feet with hands.
- Gently push feet into hands while pulling down to deepen stretch.
- Keep tailbone and lower back grounded on mat.
- Breathe deeply and hold for 30-60 seconds.
- Optionally rock side to side to massage lower back.
Coaching Tips
Form Cues
- Relax shoulders down.
- Keep head and neck neutral.
- Ground sacrum firmly.
- Flex feet actively.
- Breathe steadily.
- Soften upper body.
Breathing
Inhale deeply through nose to expand belly, exhale slowly through mouth to release tension and deepen stretch.
Tempo
2-0-2
Range of Motion
Knees bent at 90 degrees with shins perpendicular to floor; spine fully lengthened without arching lower back.
Safety
Safety Notes
- Avoid if pregnant beyond first trimester.
- Skip with acute neck, back, hip, or knee injuries.
- Do not practice with high blood pressure without guidance.
- Stop if sharp pain in hips or knees occurs.
- Maintain neutral spine alignment.
- Consult professional for modifications.
Spotting
No spotting required; self-supported pose on floor.
Common Mistakes
- Lifting head off mat.
- Tensing neck and shoulders.
- Arching lower back.
- Forcing knees too wide.
- Holding breath.
- Straining to reach feet.
When to Avoid
- Pregnancy after first trimester
- Acute lower back injury
- Recent hip or knee surgery
- High blood pressure
- Groin strain
- Neck injury
Flexibility Needed
- Basic hip flexion
- Shoulder external rotation
- Ankle dorsiflexion
Also known as
Ananda Balasana
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