Happy Baby Pose

How to practise

Start here: Lie on your back on your mat. If your chin lifts, rest your head on a thin pillow or folded blanket. Keep a strap nearby.

1. Draw your knees in towards your chest.
2. Let your knees open a little wider than your body, moving towards your armpits.
3. Lift your feet so your shins point up towards the ceiling, with the soles of your feet facing up.
4. Hold your shins, the backs of your thighs, or the outer edges of your feet, whichever you can reach comfortably. A strap around each foot works too.
5. Keep your head and shoulders resting on the mat.
6. Let your lower back soften towards the floor. If you like, rock gently from side to side.
7. Stay for a few slow breaths.

Breath: Breathe in and feel your belly rise. Breathe out and let your hips and lower back soften.

Coming out: Release your hands, bring your knees together and place your feet on the mat. Rest for a breath before moving on.

Benefits

• Gently opens the hips and inner thighs
• Lets the lower back rest against the floor
• Many people find it calming and a little playful

Common mistakes

• Lifting the head and shoulders to reach the feet

  Try instead: Hold your shins or thighs instead, or use a strap, so your head can stay down.

• Pulling the knees down hard

  Try instead: Let your knees draw down gently with the weight of your arms, without forcing.

• Lifting the tailbone high off the mat

  Try instead: Ease your grip so your lower back and tailbone can soften towards the floor.

Make it easier

• Hold the backs of your thighs or your shins instead of your feet.
• Loop a strap around each foot and hold the ends.
• Hold one leg at a time, keeping the other foot on the floor.
• Rest your head on a thin pillow or folded blanket.

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