Happy Baby Pose

Getting into Happy Baby Pose:

Begin by laying flat on your back. Exhale and bend the knees into the belly. Inhale and grip the outside of each foot with the corresponding hand. If you are performing Dead Bug Pose, hold on to the inside of each foot instead. If you find it difficult to grip your feet, try looping a belt or yoga strap over each sole and holding on to the ends of it. Open your knees slightly wider than your torso and bring them up towards your armpits. If you are performing Dead Bug Pose, your

Stack each ankle directly over the knee so that the shins are perpendicular to the floor. With gentle movements, push your feet up into your hands and pull down with your hands to create resistance. Flex your feet. Lengthen your spine as you bring your thighs into your torso and towards the floor.

Hold this posture for 30 seconds to a minute. Exhale and release the feet back to the floor. Rest for a few breaths before moving on.


1. From Table pose, exhale and lower the hips to the heels and forehead to the floor. Have the knees together or if more comfortable, spread the knees slightly apart.

2. The arms can be overhead with the palms on the floor, the palms or fists can be stacked under the forehead, or the arms can be along side the body with the palms up.

3. Breathe slowly and deeply, actively pressing the belly against the thighs on the inhale.

4. Breathe and hold for 4-12 breaths.

5. To release: place the palms under the shoulders and slowly inhale up to a seated position.


Happy Baby Pose benefits:

  • Opens and stretches the hips
  • Stretches the inner groins
  • Lengthens and helps to realign the spine
  • Calms the mind and relieves stress
  • Strengthens the arms and shoulders