Happy Baby
Ananda Balasana · Lying on your back holding your feet, knees wide — a playful stretch for the inner thighs, hips and lower back.
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Muscles worked
Stretches
- Equipment
- Yoga mat
- Level
- Beginner
- Breath
- Hold 5–8 slow breaths
How to do Happy Baby
- 1Lie on your back and draw your knees toward your armpits.
- 2Hold the outsides of your feet (or your ankles or shins), soles facing the ceiling.
- 3Gently pull your knees down toward the floor beside your ribs.
- 4Keep your lower back heavy and rock gently side to side if it feels good. Hold for 8 breaths.
When to pick it: Pick it for tight inner thighs or hips, or as a gentle end to a session.
Form cues
- Shins vertical
- Tailbone toward the floor
- Relax the shoulders
Common mistakes
- Lifting the head and shoulders
- Letting the tailbone curl up
- Forcing the knees down
How long to hold
| Goal | Sides / times | Hold | Rest |
|---|---|---|---|
| Beginner | 1–2 | 3–5 breaths | Child’s pose as needed |
| Building | 2 | 5–8 breaths | Flow straight on |
| Advanced | 2–3 | 8–12 breaths | Flow straight on |
Breathe slowly through the nose and ease off at the first sharp or pinching feeling — a stretch should feel strong, never painful. Get a full 4–12 week program →
Similar poses
Poses that work or stretch the same areas.
More inner thighs & glutes & lower back poses
All inner thighs stretches →
General fitness information, not medical advice. Stop if an exercise causes pain, and check with a clinician before starting if you have an injury or a health condition.