Exercise guide
Happy Baby Pose
- Beginner
- Compound
- Timed hold
- Waist
A restorative yoga pose that effectively opens the hips and stretches the glutes, hamstrings, and inner thighs while releasing tension in the lower back. It is highly effective for improving pelvic mobility and calming the nervous system through deep diaphragmatic breathing.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Lie flat on your back on a yoga mat or comfortable surface with your spine neutral.
- Bend your knees toward your chest, keeping them wider than your torso.
- Reach forward and grab the outside edges of your feet, your big toes, or your ankles if your hips are tight.
How to do it
- Flex your feet so the soles face the ceiling, positioning your ankles directly over your knees so your shins are perpendicular to the floor.
- Inhale deeply, then exhale as you gently pull your knees down toward your armpits using your hands.
- Maintain a slow, steady breathing pattern, holding the position for 30-60 seconds.
- Gently release your feet and hug your knees to your chest to finish the movement.
Form checklist
- Keep your entire spine, including your tailbone and sacrum, pressed firmly against the floor.
- Relax your shoulders and neck; avoid shrugging or lifting your head off the mat.
- Ensure your ankles stay stacked directly over your knees to maintain the 90-degree angle.
- Keep your feet flexed throughout the duration of the hold.
Pro tips
- Focus on 'heavy hips' by imagining your tailbone lengthening away from your head to maximize the lower back release.
- Create a 'push-pull' dynamic by pushing your feet up into your hands while simultaneously pulling down with your arms to deepen the hip opening.
- Gently rock from side to side to provide a soothing massage to the lumbar spine and sacroiliac joints.
Make it harder
- Straighten one leg at a time while holding the foot to transition into a deeper hamstring-specific stretch.
- Extend both legs out into a wide 'V' shape while maintaining your grip on the feet to increase the intensity on the adductors and hamstrings.
Frequently asked
- What muscles does the happy baby pose work?
- The happy baby pose primarily targets the glutes and hamstrings, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the happy baby pose?
- The happy baby pose requires no equipment — just your body weight.
- Is the happy baby pose good for beginners?
- Yes. The happy baby pose is a beginner-friendly movement and a strong foundation to build on.
Related exercises
- 45 Degree Twisting HyperextensionIntermediate · erector spinae, glutes, and hamstrings
- 45 Degrees Back Extension Scapular AdductionIntermediate · glutes, hamstrings, and trapezius
- Alternate Hamstring Curl Sky PunchIntermediate · glutes and hamstrings
- Alternating Hamstring Curl JackIntermediate · abs, glutes, hamstrings, and quadriceps