Occassionally, it can be the simplest of yoga poses that can cause the most strain and tension. It’s the ones we do regularly that can often be the ones that we pay such little attention to we don’t realize the impact we’re having on our body. In this post, we’ll discuss Happy baby pose, how to do it, modifications, variations and contraindications.

Happy baby is an asana where we should be striving for less effort and more relaxation. However, in this never ending quest to do the pose “right”, we can often end up efforting and straining. Consequently, creating more of an unhappy baby.
The video has all the variations of the pose in this post. You can view the video on YouTube. Maybe add it to a playlist? Donโt forget to subscribe to my channel. I upload new videos every Tuesday and Friday. For exclusive longer format videos sign up for my Patreon community.
Who shouldn’t do happy baby
First, let’s address who shouldn’t do this pose. Most important, the ones who should not be doing this pose are women who are in the second or third trimester of pregnancy. There are lots of pose modifications for pregnancy, but any pose laying on your back after the first trimester should be avoided.
Similarly, those with disc issues should use caution. While happy baby pose does provide a stretch for the muscles along the back body, for those with disc problems this is NOT necessarily what it is recommended. Why? Because, many disc issues are caused by flexion of the spine. Therefore, more flexion should be avoided.
How to do happy baby pose
So, it you aren’t pregnant and have no disc issues let’s begin lying on the floor. Draw the knees towards the chest. Notice, how does that feel? If that feels good, then separate the knees drawing them outwards. The hands can rest on the knees, shins or on the back of the thighs. Keeping the back body connected to the floor, can you lift the feet up.

After that, think about the hand position. Can you keep the head and pelvis down, but reach the hands to the feet? Likewise, perhaps the peace fingers come around the big toes drawing the legs down to the torso.
Happy Baby modifications & variations
As much as we want to fully express a pose, the body cannot lie. For example, in our desire to hold the feet with the hands the head may lift away from the floor. On the other hand, the head may tilt back.

Neither of these are optimal for our body. As a result, we may experience tension in the head, neck and shoulders. Instead, provide some support, and lift the head onto a blanket or cushion.

Having the head lifted is something that can be caused by excess screen usage. “Forward head syndrome” is something being seen more and more as we spend more time on phones and computers.
Similarly, we may keep the head down but the pelvis may rise. Again, not preferred. Muscling, into happy baby pose means effort. There is no sweet surrender here.

It’s your ego that insists on the hands touching the feet. We can modify this by using a strap around the feet. As a result, the strap becomes an extension of the arms. And, you feel connected to the feet.

Note: I call this variation “strappy baby”. Because, you use the strap. Get it? Sometimes you have to have some fun in yoga!
Restorative Variation
If you’re like me, and have a deep lumbar arch, you may want to explore a restorative variation of happy baby pose. Due to the increased lumbar flexion, again not for those with disc issues. But, for those without, it’s bliss!

Similar to the having the head supported, this variation instead has the pelvis supported. Most importantly, it’s the tailbone. The lower back falls down towards the floor, creating more curvature in the lower back. If you have tight back muscles, like me, you’ll love this variation.
To sum it up, if your back body, from head to tail, doesn’t stay down on the floor you need support. Happy baby pose needs to be relaxing, and well, happy! Use these tips and tricks, to find more happiness in your happy baby pose.
Questions
- Do you enjoy happy baby?
- Have you done any of the variations shown?
- How much screen time do you get each day?
Clarice
Thank you for sharing these tips on how to do a happy baby pose. I tried doing this and it was a bit of a challenge. Will try to apply your tips later tonight. ๐
Di Hickman
Definitely try the modifications!
Melanie williams
Ooo I like this one and is also one that I find easiest to do strangely. Here in the UK a lady runs teaching for yoga and it is great
Di Hickman
Awesome! Yep some poses are easy others not so much!
Nkem
Thanks for this post! As a middle millennial, I feel I am amongst the media that makes yoga seem inaccessable to a lot of people for different reasons. I have been practicing yoga since 2013 but I have some injuries that cause me to modify a lot now. I used to feel bacly about it (especially faced with all the skinny minnies doing lotus hand stands on their pinky nails, haha), but hey modifying is not only more accessible, it’s healthier for your body when needed. Anyway, thanks for sharing this post.
Di Hickman
100% agree that modifying is healthier. Full Lotus is actually pretty bad for your knees, but that’s a post for another day ๐
Ivan Majhen
I like reading your posts and doing poses and making a fool out of myself. I tried it. Didnt work :(, again.
Di Hickman
Haha you need to modify! use a Strap or grab the thighs
Azubike Eze
You look quite happy in your happy baby pose. Good of you to put in some words of caution.
Di Hickman
100%! There are always outliers that shouldn’t be doing particular poses. For me, this is bliss!
Aaliziyah
Thank you so much for this! I love yoga and knowing that there is an easy pose like this, made me love it more. I cannot wait to try this!
Di Hickman
For sure! There are always modifications to make the poses accessible for all!
Kristine Nicole Alessandra
I will try this pose. I would need to do something to help my back. I think this happy baby pose is just what I need. Thanks for the tips on how to get into the right position.
Di Hickman
Do you suffer with back pain? Do you know the cause?
Kemi
I’ve never consciously tried this but I’ll do so in the mornings for a stretch. Certain positions involving hips are hard for me as I feel tight so I usually modify. Thanks for these tips and will watch your YT vids. I need the yoga help clearly lol.
Di Hickman
Hahaha It’s so interesting to me how one pose can be so easy and another so challenging! Shows us where we’re tight!
Indya | The Small Adventurer
I’ve never heard of this pose before and, honestly, it looks painful but that’s coming from someone who hasn’t done yoga in FAR too long! I *know* I should get back into it, but I am so far from motivation, I don’t know if I will ever back into it. Seeing so many posts on it will hopefully inspire me to pick it up sometime before the year is over, though!
Di Hickman
no time like the present! Honestly happy baby is an awesome pose to come into, I love it!