SupineBeginner
Wide Happy Baby
Ananda Balasana
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About This Pose
Wide Happy Baby takes the traditional pose into a broader expression by spreading the knees wider apart. This variation increases the stretch in the inner thighs, groin, and hip adductors while maintaining the playful, stress-relieving quality of the original pose. The wider position also allows for deeper external hip rotation and a more intense release.
Step-by-Step Instructions
- 1
Enter Happy Baby
- 2
Open legs wider
- 3
Hold outer feet or ankles
- 4
Keep knees bent
- 5
Relax entire body
- 6
Breathe into hip opening
Alignment Cues
- Breathe deeply into hips
- Let inner thighs soften
- Keep tailbone grounded
- Relax jaw and face
Benefits
- Deepens inner thigh stretch
- Opens groin more intensely
- Increases hip external rotation
- Releases adductor tension
- Maintains playful quality
- Prepares for wide-leg poses
Modifications
- Support head with pillow
- Use straps on feet
Variations
- With gentle rocking
- Asymmetrical
Cautions & Contraindications
Cautions
- Avoid forcing knees down
- Relax shoulders throughout
Avoid this pose if you have:
- Hip injury
- Groin strain
Quick Facts
Primary Focus
hipsSecondary Focus
hips
Suggested Hold
60 seconds
Tags
supinehipsrestorativebeginner
Equipment
yoga mat
