Hold the footGaze softOther leg longOpen palm, arm wideHalf Happy Baby
Ardha Ānanda Bālāsana
Read what the gnome says
Half Happy Baby! Lie on your back, hold one foot with the same-side hand, knee toward the armpit, other leg long. Keep the head down and tailbone heavy. Breathe, rock gently, then switch. Giggly half-baby gnome.
Works on Inner thighs · Hip rotators · Lower back
How to do it
- Lie on the back and draw one knee toward the armpit.
- Take hold of the foot or the shin with the same-side hand.
- Keep the other leg long, the tailbone heavy and breathe; switch sides.
Common mistakes
- Don’t lift the tailbone.
- Don’t pull the foot hard.
- Don’t hold the breath.
Benefits
- Releases tight hips and outer thighs.
- Eases stiffness from sitting and walking.
- A calm, grounding shape to breathe in.
Take care: Go easy or skip if you have knee or hip pain. Support the knees with a cushion or block and stop if you feel sharp pain.
Not medical advice. Ease off if anything feels sharp or wrong.
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