Happy Baby Pose for Beginners and Men | A Step-by-Step Tutorial

This is a great stretch for your groin to help relieve lower-back pain. Use Happy baby before a yoga workout to help warm up, or after a workout session to release muscle tension and speed up recovery. This posture is also perfect for when you want to move but don’t feel like exercising.

Happy Baby Target Areas

• Groin
• Lower back
• Hamstrings
• Inner thighs

Happy Baby Benefits

• Releases lower-back tension and discomfort
• Stretches groin and hamstrings
• Increases hip flexibility

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How to Do Happy Baby

1. Grab the outside of your right foot with your right hand, resting your elbow inside the knee.
2. Flex your feet by reaching your toes toward your shins. Press your feet up into your hands, and pull your feet toward the floor with your hands, creating opposing forces to deepen the stretch in your groin.
3. Squeeze outer hips to drive knees outward. Relax your head, shoulders, and back, slightly tucking chin to keep neck and spine neutral. Hold the posture, inhaling to maintain the position, and exhaling to deepen the stretch.

Cues for Happy Baby

• Keep head and neck relaxed on floor, and chin tucked
• Make sure palm faces in
• Keep lower back on floor
• Retract shoulder blades

WHAT YOU SHOULD FEEL

• Stretch in groin and hamstrings
• Release of lower back
• Slight engagement of quadriceps and upper back

WHAT YOU SHOULDN’T FEEL

• Lower-back pain; if so, bend knees more, and engage core

Happy Baby Pro Tip

Roll lightly from side to side, and slightly bend and straighten your legs to achieve the desired stretch in your thighs.

Happy Baby Modification

If it’s difficult to hold your feet while retracting your shoulder blades, place a single strap across the soles of your feet, and hold the ends of the strap.