## Happy Baby Pose (Ananda Balasana)
1. **Lie on your back** on a mat. Let your head and shoulders rest comfortably, with your spine neutral.
2. **Bend your knees toward your chest.** Keep your lower back relaxed against the mat rather than forcing it flat.
3. **Reach for your feet.** Hold the outer edges of your feet with your hands. If that’s difficult, hold your ankles or the backs of your thighs instead.
4. **Stack ankles over knees** as you draw your knees toward your armpits. Keep your shins roughly perpendicular to the floor.
5. **Soften your shoulders and jaw.** Keep your neck relaxed and avoid lifting your head.
6. **Stay for several slow breaths**, then release your feet and bring your knees back toward your chest before lowering them.
### Alignment tips
- Let your tailbone and pelvis stay heavy; don’t force your lower back into the mat.
- Draw your knees down only as far as feels comfortable—avoid pushing them toward the floor.
- Keep your wrists straight and shoulders relaxed; use a strap around each foot if needed.
- The pose should feel like a gentle hip and inner-thigh stretch, not a strain in your knees, neck, or lower back.
### Breathing
Breathe slowly through your nose if comfortable. Let each inhale gently expand your ribs; on each exhale, allow your hips and shoulders to soften. Don’t hold your breath or use force to deepen the stretch.
Come out of the pose if you feel sharp pain, numbness, or pinching.