Happy Baby Pose

Adductors, Glutes, Lower BackBodyweight

Back-lying hip opener that decompresses your lower back and stretches your inner thighs.

How to do it

1Lie on your back, bend your knees, and pull them in toward your torso.

2Reach up and grab the outer edges of your feet or your ankles from inside your knees.

3Spread your knees wider than your torso and pull them down toward the floor beside your armpits.

4Stack your shins perpendicular to the floor with your feet flexed.

5Hold gently, pressing your lower back and sacrum flat into the mat.

Common mistakes

Lifting your sacrum or head off the floor, losing a neutral spine.

Yanking down hard on your feet, straining your groin.

Shrugging your shoulders up to your ears to reach your feet.

Breathing

Breathe deeply into your belly, letting your hips sink lower with every exhale.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.