Happy Baby

A restorative yoga stretch where you lie on your back and hold your feet or shins while drawing knees toward armpits, effectively stretching the glutes, hip flexors, and lower back.

Instructions

1. Lie on your back on a mat with your knees bent and feet flat on the floor.
2. Draw your knees up toward your chest, then grasp the outside of each foot or shin with your hands.
3. Gently pull your knees toward your armpits while keeping your head and shoulders relaxed on the mat.
4. Keep your lower back flat against the mat and maintain a neutral spine position.
5. Hold this stretched position while breathing deeply, allowing your muscles to relax into the stretch.
6. Release the stretch by slowly lowering your feet back to the floor.

Tips

• Move into the stretch gradually and avoid forcing your knees too close to your chest
• Keep your lower back pressed to the mat to prevent strain
• Breathe deeply and allow your muscles to relax further with each breath
• Hold the stretch for 20-60 seconds depending on comfort level
• You can rock gently side-to-side to vary the stretch