How to Practise Happy Baby Pose?

Have you ever observed a happy baby? They lift their legs up in the air and try to touch them with their hands. Practicing the same posture in yoga is called as Happy Baby Pose. This pose is very helpful to relieve fatigue and stress. Pregnant women must avoid this pose, once they enter into their second trimester. This is also an important pose in Yin Yoga series.


  • This pose must be avoided during pregnancy
  • It is better to avoid happy baby pose during menstruation
  • If you have a knee injury then, it is advised to be careful while practicing this pose
  • In case of neck injury, you can support the head on a cushion or on a folded soft blanket
How to Practice Happy Baby Pose?
  • Lie down comfortably on your back, with a slow exhale bend the knees into your belly
  • Inhale, and grip your feet with the hands. If you cannot reach the feet directly, hold a belt looped over your feet
  • Open the knees wider (no too much) than your torso and bring them towards your armpits
  • Position your ankles directly over the knees in such a way that the shins get perpendicular to the floor
  • Gently push the feet into the hands and simultaneously pull your hands down, this creates resistance
  • Flex through the heels
  • In the beginning hold this pose steadily for 30 seconds to 60 seconds, gradually increase the time up to 3 minutes
  • With a slow exhale, release your feet and lie back on the floor for 15 seconds

Benefits of Happy Baby Pose

  • This pose gently stretches the spine and the inner groins
  • It calms your brain and helps relieve fatigue and stress
  • Increases vitality
  • Gently stretches low back
  • Stretches calves
  • Releases neck strain and tightness

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