Happy Baby Pose
Melt tension! Gently stretches hips, inner groins, and lower back in this feel-good pose. Soothe stress and calm the mind.
The Happy Baby Pose mainly works the glutes & hips and hamstrings, with help from the core. No equipment needed: it uses just your bodyweight.
Optional Equipment
Happy Baby Pose Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Deep Core (transverse abdominis); Abdominals (rectus abdominis)
Happy Baby Pose Variations and Alternatives
How to do the Happy Baby Pose
Instructions for Happy Baby Pose:
Begin by lying flat on your back on a comfortable surface, such as a yoga mat.
Bend your knees and bring them towards your chest.
Open your knees wider than your torso and bring them towards your armpits.
Reach up and grab the outside edges of your feet with your hands. If you can’t reach your feet, you can use yoga straps or hold onto your ankles or shins.
Stack each ankle directly over the knee, so your shins are perpendicular to the floor.
Gently pull down on your feet to create a resistance, drawing your knees closer to the floor alongside your torso.
Keep your head and shoulders relaxed onto the floor, with your spine neutral.
Maintain this position, breathing deeply for 30 seconds to 1 minute. Focus on getting a good stretch through the hamstrings, glutes, and lower back.
Release the feet and return to the starting position.
Be sure to adjust the pose to your level of comfort, avoiding any strain or forceful stretching.
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Happy Baby Pose FAQs
What muscles does the Happy Baby Pose work?
The Happy Baby Pose mainly works the glutes & hips and hamstrings, with help from the core. The main muscles are the gluteus maximus and hamstrings.
What equipment do you need for the Happy Baby Pose?
None. The Happy Baby Pose is a bodyweight exercise, so you can do it anywhere.
What are some Happy Baby Pose variations and alternatives?
Similar exercises include the Bound Angle Pose Baddha Konasana, Half Happy Baby Stretch, Rocking Happy Baby and Wheel Pose Urdhva Dhanurasana.
Training calculators
Work out the numbers behind your training before your next session.