Happy Baby

Category

Yoga

Difficulty

Beginner

Equipment

Bodyweight

Primary muscles

Adductors, Biceps Femoris, Gluteus Maximus

Secondary muscles

Erector Spinae, Iliopsoas

How to do it

1. Lie flat on your back on the mat. As you exhale, bend your knees in toward your belly.
2. On an inhale, reach up and grip the outside edges of your feet. If you can't reach them comfortably, hold the backs of your thighs or loop a strap around each foot.
3. Open your knees a little wider than your torso and draw them up toward your armpits.
4. Stack each ankle directly over the knee so your shins are roughly perpendicular to the floor, and flex your feet so the soles face the ceiling.
5. Gently draw your feet down with your hands while pressing your feet up into them. Keep your tailbone and lower back grounded, hold and breathe, then release on an exhale.

Form tips

• Anchor your tailbone to the floor and flatten your lower back — don't let it round up off the mat.
• Keep your head and neck relaxed on the floor; avoid lifting your chin or shoulders.
• Breathe deeply into your belly and let your hips soften with each exhale instead of forcing the stretch.