PlayClassesProgramsPlaylistsPauseArticlesResourcesConnectTeachersWorkshopsAcademyFreeclassesFREEProfilePreferencesYourclassesYourPlaylistsYourProgramsFAQAccountSettingsSignoutProfilePreferencesYourClassesYourPlaylistsYourProgramsFAQAccountSettingsSignoutInstallappAppStoreGoogleHappyBabyPoseEkhartYogaShareto...HappyBabyPose-AnandaBalasanaStepbystepLieonyourbackwithyourkneesbentintoyourchest.Asyouinhale,takeholdof theinsideoroutsideofyourfeet.Openyourkneeswiderthanyourtorsoandbringthemtowardsthefloornexttothearmpits.Placeyouranklesdirectlyoveryourknees(90°angle).Flexthroughyourheels,gentlypushingyourfeetintoyourhands,pullingthehandsdowntocreateresistance.Extendyourspinebylengtheningyourtailboneanddrawyourbellyslightlyin.Maintainthelengthinthebackofyourneck.Holdfor30to60seconds.Tocomeoutofthepose,placeyourfeetbackontothefloorasyouexhale.Beginners’tipsIfyoucan’treachyourfeet,tryusingabeltorscarfloopedaroundeacharchofthefoot.Youcanalsotakeholdofyouranklesor shins.Tryitinclass1:04:52MovingthroughthepelvishipopeningDavidLureyRelaxingAnxietyMentalhealthStressreliefEnergizingMorningYogaHipOpenersHipsPsoasFlexibilityRunnersVinyasaFlowHathaAlllevelsBenefitsImprovesmobilityinthehips.Gentlystretchesthehamstrings.Calmsthemind.Strengthensthearms.Releasesanddecompressesthesacroiliacjoint.WatchoutforSupportyour headwith ablanket.Ifyouhaveaneckinjuryoranydiscomfort,Ifyouhaveankleorkneeinjuriestakeholdofbehindthethighstoreduceanystrain.VariationsYoucantryholdingtheinsideofyourfeetorholdingyourankles.Varytheposebykeepingyourtoestogether.Allowyourtailbonetocurveintotheairslightlytoreleaseyoursacroiliacjoint.Alternatebendingandstraighteningeachlegtocreateagentlerockingmotion.Foracoreexercise,letgoofyourfeetandraiseyourarmsbetweenyourlegs.Onaninhaleliftyourupperbody,pressyourarmsintoyourinnerthighsandviceversa.Imagineyouaredoinganupsidedown Bakasana/Crowpose.Tryitinclass1:04:52MovingthroughthepelvishipopeningDavidLureyRelaxingAnxietyMentalhealthStressreliefEnergizingMorningYogaHipOpenersH