Happy Baby Pose

Happy Baby Pose


This exercise involves lying on your back and bringing your knees up to your chest, then spreading them apart and bringing them back together while keeping your feet together. This pose is often used in yoga and can help to stretch the hips and lower back.

Muscle Group

Equipment Required

Happy Baby Pose Instructions

  1. Start by lying on your back on a yoga mat.
  2. Bend your knees and bring them towards your chest.
  3. Grab the outsides of your feet with your hands.
  4. Open your knees wider than your torso and bring them towards your armpits.
  5. Flex your feet and press your heels up towards the ceiling.
  6. Relax your shoulders and lengthen your neck.
  7. Breathe deeply and hold the pose for 30 seconds to 1 minute.
  8. To release, gently let go of your feet and bring your knees back towards your chest.
  9. Roll onto your side and slowly come up to a seated position.

Happy Baby Pose Form & Visual

Happy Baby Pose

Happy Baby Pose Benefits

  • Strengthens glutes and hamstrings
  • Improves hip mobility and stability
  • Helps alleviate lower back pain
  • Can improve athletic performance in activities such as running and jumping
  • Can be modified for different fitness levels and goals

Happy Baby Pose Muscles Worked

  • Inner thighs
  • Hamstrings
  • Hip flexors
  • Lower back

Happy Baby Pose Variations & Alternatives

  • Happy Baby Pose with Arms Extended
  • Happy Baby Pose with Hands on Feet
  • Happy Baby Pose with One Leg Extended
  • Happy Baby Pose with Both Legs Extended
  • Happy Baby Pose with Twist