Yoga Happy Baby Position

Yoga Happy Baby Position

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Music and Yoga for Children and Families
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Feeling tightness in the hips and low back? Need to calm and center? Want to add some fun and play to your day?
Happy Baby Pose is a calming yoga pose that is perfect for both beginner and advanced yoga practitioners. This pose is a movement we see babies do quite naturally when they discover their feet and practicing Happy Baby Pose can relieve stress while inviting feelings of joy and playfulness.
As with many reclined yoga poses, Happy Baby is a relaxation pose. However, it is not completely passive. This pose may provide a pretty intense stretch of the groin and hips and is a wonderful wind down to a final resting pose at the end of your yoga class. Let’s calm and coo in Happy Baby Pose!
Happy Baby Pose is a fun movement children make quite naturally. If you hang out with kids long enough, you will like see them rolling around in this pose at some point. In kids yoga, Happy Baby Pose might also be called Dead Bug Pose and makes a playful addition to bug-themed yoga adventures .
Children spend way too many hours sitting - in chairs, at desks, in car seats and strollers. We often notice a change in a child’s hip flexibility once they start attending school. While this pose is super fun, it also gently stretches the groin and hips. Happy Baby Pose also stretches and lengthen thighs and hamstrings while releasing the lower back. All of this can have a profoundly positive impact on a child’s posture and overall mobility.
Many of the other hip openers in yoga like Squat , Warrior and Goddess may put pressure on the knees. The reclined position of this pose allows us to open the hips while being relatively gentle with our knee joints.
Let’s have some fun and giggle in Happy Baby Pose with Rachel!
On exhale, bend your knees and draw them into your chest.
Open your knees wider than your torso and draw them toward your armpits.
Bring ankles over the knees so the shins are perpendicular to the floor.
Flex the feet and gently push up through the heels while pulling down with the hands to create resistance.
Release tailbone toward the mat and lengthen the spine.
Relax shoulders and broaden the chest.
Keep the back of the neck long and chin level.
If tight hips make it difficult to hold the feet, use a strap over the soles of the feet create the resistance and relax the hips open. You could also hold ankles or shins if no strap is available.
Make sure shoulders are relaxed on the ground to allow the chest and upper body to broaden and release. If the shoulders are off the floor, grab a strap or modify the grip to create more space.
Relax the tailbone toward the floor to lengthen and release the lumbar spine. If you notice the tail rolling up, switch the grip or move the thighs a bit away from the torso.
Keep the back of the neck long and relaxed and chin level.
Keep gaze neutral toward the ceiling, the back of the neck long and the chin level. You can choose to focus on one point or close the eyes or soften the gaze as feels most comfortable.
Take gentle rock side to side , massaging the back of the body.
Notice your breathing and bring awareness to the back of the body as it moves against the floor.
Happy Baby Pose is a great way to open this hips and realign the spine in preparation for final relaxation pose at the end of class. The support of the floor makes this beginner yoga pose calming and comforting, and practicing regularly has the potential to relieve stress and anxiety.
If hip tightness makes it difficult to hold the feet in the traditional pose, try bringing the feet together, widening the knees and holding ankles for a butterfly variation. This variation creates a reclined Bound Angle or Butterfly Pose, which is also a wonderful way to gently open and stretch the hips.
In fact, practicing Butterfly Pose can be a great way to ease the hips into a deeper Happy Baby Pose over time. Let’s be butterflies with Dan!
You might notice that one side of the body feels more open than the other. That is completely normal as none of us are symmetrical. Yoga can help bring our bodies closer into balance as we practice over time.
Many grown-ups hold suppressed or stored emotion in the hips, so it is common to experience rushes and releases of feelings as we practice intense hip stretches. Take deep breaths and make sure to relax any clenching in the jaw or face. Focus on the support and stability of the floor below the body to ground and center.
Happy Baby pose is a perfect segue to relaxation so make sure to allow several minutes of quiet time after this pose. Pair the relaxation with a Body Scan or other guided meditation to allow the body to assimilate all the benefits of this pose while resting.
Did you know Yo Re Mi offers an array of children's musical yoga and mindfulness resources for your kids? You can:
Help other educators and caregivers learn about these yoga benefits.
Rachel Costello is the Executive Director of Yo Re Mi . She is a professional touring musician and Yoga Alliance registered teacher (ERYT500, RCYT, RPYT, YACEP) specializing in hatha, vinyasa, prenatal, postpartum, and yoga for labor and delivery. Through Yo Re Mi, Rachel brings musical yoga enrichment to NYC children. Rachel has taught adults and children since 2005 and believes yoga harnesses our innate energy to increase self-awareness, confidence, health, positivity and balance, while having FUN!
Music, yoga, mindfulness and imagination for kids in NYC schools and daycares. Fun original songs and videos. Teacher trainings and professional development workshops.
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Happy Baby Pose may have the most joyful-sounding name for a pose of all-time. But what is Happy Baby Pose all about and why should you be doing it? Primarily, this posture is popular for its relaxing nature and the many health benefits that it offers . Not only can it calm the mind but it's also an effective method for stretching the body.
As the name suggests, the pose resembles a happy baby lying on his or her back. And what do all happy babies like to do? They grab their feet - and that's the pose. While lying down on your back, you reach up to grab your feet and rock from side to side. This is a good pose to do at the start or end of a class because it's a nice way to relax and it's pretty easy for just about anyone to execute. That makes Happy Baby Pose well-suited for all skill levels. However, some people can experience difficulty in attempting Happy Baby Pose due to tight hamstrings.
There aren't too many complicated steps to perform in order to do the pose correctly. If you find one of these steps are is too difficult, free to make adjustments as necessary.
Here are some things to keep in mind to ensure you are performing the pose properly. These simple mistakes will prevent you from enjoying all the benefits that Happy Baby Pose offers and could even lead to a strain or injury. Remember this is about being comfortable and relieving tension - you can't do either if you're not doing the pose correctly.
There are many benefits to doing Happy Baby Pose. Primary among them are increased flexibility and range of motion. This comes from stretching the inner thighs, groin, and hamstrings. Other advantages that can come from executing this pose correctly include:
The biggest challenge that people have with Happy Baby Pose lies in the hamstrings. You may have an issue with keeping the shoulders or the lower back against the floor as you hold the pose or even some cramping problems in the legs at the end of the pose.
If any of this sounds familiar, you may have tight hamstrings. This can be indicated by a number of symptoms outside of your yoga practice as well. Consider your overall posture when seated. Do you notice that your lower back is rounded when you are seated with both legs held out straight? That's because of your hamstrings. When the hammies are tight, that can impact the rest of your body in detrimental ways.
So how do you solve this problem? It's going to require routine stretching. Happy Baby Pose is a good stretching posture to target the issue but there are other things you could be doing as well. The goal here is flexibility and stretching is the key.
Gaining flexibility is done slowly with a dedicated regimen in place . The poses and exercises you choose to perform can be dynamic or static stretches. The former is done as a series of controlled movements which are intended to warm up your muscles in advance of the exercises you are about to do. The latter are stretches that are only held for a brief period of time; think of it as a yoga pose where you stay in position for five to ten breaths. These should be done after the muscles have been warmed up.
You can also combine the two by turning static stretching into dynamic stretching. This is done by holding a posture for 30-60 seconds and then moving out of it into another one. Hold and transition into the next. Hold and transition into the next. Do this repeatedly while maintaining a steady pace.
Happy Baby Pose is an ideal pose for beginners but there are some precautions to take before you do it. Anyone with a previous neck or knee injury should avoid this posture. Pregnant women may also want to refrain from doing this pose after the first trimester because lying on the back in this position could lower circulation to your baby.
If these conditions don’t apply to you, try incorporating the pose into your regular practice and you will find that your flexibility and mobility start to increase . Just be patient with yourself as you progress and never overexert yourself. If you feel any pain or discomfort, cease the pose immediately.
Want to learn more about popular yoga poses? Be sure to visit the Yoga Society Poses Blog
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