Happy Baby
Maya - Pose Assistant
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Benefits
Happy Baby Pose is a gentle reclined posture that stretches the inner groins, hips, and lower back. It calms the brain, helps relieve stress and fatigue, and can release tension in the sacrum.
Practice Guide
Lie on your back. Bend your knees towards your belly.
Grasp the outer edges of your feet with your hands (or hold shins/thighs). Open your knees slightly wider than your torso, bringing them towards your armpits.
Ensure your ankles are stacked directly over your knees, so your shins are perpendicular to the floor. Flex your feet.
Gently pull your feet downwards with your hands as you simultaneously press your feet upwards into your hands.
Keep your entire back, including your sacrum and head, relaxed on the floor. Lengthen your tailbone towards the mat.
Hold, breathing gently. You can remain still or gently rock side to side to massage your back.
To exit, release your feet and draw your knees back into your chest.
Modifications
Hold onto shins or the backs of your thighs instead of feet.
Stretch one leg at a time while keeping the other knee bent towards chest.
Use a yoga strap looped around each foot arch if feet are hard to reach.
Gently rock side to side for a lower back massage.
Safety Notes
⚠Knee injury (avoid forcing the bend, hold thighs instead of feet)
⚠Neck injury (ensure neck stays relaxed on floor, use a thin cushion if needed)
⚠Pregnancy (may be uncomfortable in later stages due to pressure on belly, modify by holding thighs)
Anatomy
Muscles Stretched
What's Next?
Maya suggests trying these poses:
Focus Areas
Yoga Styles
Sequencing
Warm-up Poses
Counter Poses
✨ Maya's Tips
These insights help Maya understand how this pose flows with others when creating sequences and classes.