How to Do a Yoga Happy Baby Pose
The name of the yoga happy baby pose may have been inspired by the great delight infants take in their own feet. When in this position, you grab on tight to your own two feet. Get as close a look at them as any baby could wish for. The happy part for you is the calming effect of this pose. It is a good stretch of the thighs, lower back and hamstrings. It leaves your body feeling rested and warmed. The happy baby is a good pose for beginners, but it is also favored by long time practitioners of yoga.
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Instructions
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Lie down with your face up on the yoga mat. Breathe out and draw your legs in. Your calves will be folded over your thighs.
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Reach out for your feet and grasp them at the outside edges. If it is difficult for you to reach your feet in this position, you can use a belt or a yoga strap rather than your hands alone. Part your knees so that they are a bit wider than your chest. Gently draw your legs back and move your knees toward your upper arms.
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Continue to hold your feet. Bring your lower legs upward so that your calves are perpendicular to your chest. Align your ankles so that they are directly above your knees.
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Flex your feet so that your toes are tipping downward. Simultaneously push down with your hands. Push up with your feet. You will feel the stretch both in your arms and in your thighs.
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Let the arms win the battle of resistance. Push your thighs down toward the floor. As you push, try not to strain. Let your neck and spine relax. Pull your chin down to help lengthen your spine. Hold the pose for a minute or so. Allow your legs to return to the mat.
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Tips & Warnings
Pregnant women should not practice the unmodified happy baby pose. However, versions adapted for prenatal yoga are available.
Never force or strain during yoga. Greater flexibility will come with practice.
This stretch is best avoided by those who have suffered neck injuries or damage to the joints of the leg.
