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Happy Baby Pose

Happy Baby pose is a restorative hip opener that relaxes the body, quiets the mind and can help to alleviate lower back pain. It often comes at the end of the practice but it’s also a nice one to do at the beginning of your session, to gently start to open up the hips. Rocking from side to side can feel really good on the lower back. The biomechanics are similar to Crow pose and Happy Baby pose.

HAPPY BABY POSE BENEFITS

  • Stretches the glutes, groin and hamstrings.
  • Relaxes the body and quiets the mind.
  • Can help to alleviate lower back pain.

CATEGORY

SKILL LEVEL

  • Beginner

INSTRUCTIONS

  • Set-Up

    Lie on your back and hug your knees into your chest.

  • Action

    Keep your feet together and bring your knees out wide. Thread your hands through and take hold of the outsides of your feet. Bring your ankles out over your knees, flex your feet and gently pull them down towards you.

  • Modification

    If you can’t reach your feet, you can hold onto your ankles or shins.

  • Refinements

    Press your lower back into the mat and rock gently from side to side.

  • Duration

    Hold the pose for 5-10 breaths, in and out through your nose.

CONTRAINDICATION

  • Avoid this pose if you have a knee injury.

MASTER HAPPY BABY POSE

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