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Engage the thigh muscles to lift the knee cap without locking the back of the knee. Lift the muscles of the right thigh to keep the leg engaged without locking the knee. I'm in love with boxing and yoga right now. Now we see more people using a broader definition of the core to include our back muscles, obliques (side waist), Yoga Baby Pose hips and more in some cases. Now it’s your turn to explore this pose and find out what it can do for your body. It’s never too soon to start doing yoga. That meant I was doing downward dog in my bathing suit in front of an entire pool of lap swimmers, life guards, swim instructors and kids. Kids can practice a full Sun Salutation to build energy and warm up our bodies before we begin to move. Babies don’t care what they look like whilst strengthening and stretching their bodies ready to grow into an upright walking human being. Warrior 3 pose - like all balance poses - can help train the mind to stay focused with a steady gaze - but don’t let it get too heavy. And then you will probably lose your balance.

Gently draw together and lift your pelvic floor muscles, then activate the lower abdominals by drawing in the lower belly, navel to spine. Start to lift the back foot from the floor. Set it up as a static pose and then after a few breath start playing, follow your gut instinct and do what feels good. Start by kneeling on a folded blanket with your knees as wide apart as possible, feet turned inwards and following the curves of your buttocks. Ananda Balasana or "Happy Baby Pose" is an inverted form of Child's Pose; it has the body on the back, the thighs alongside the body, the knees bent and the hands grasping the toes. Wake up the arches of the feet and inner ankles by lifting and spreading the toes. Read Working on your balance for more tips for the feet. As well as the posture notes above, be sure to keep the opposite hip grounded against the floor and repeat the position with the other leg to protect the anatomical balance.

This variation targets the core muscles as well as stretches out one leg at a time for increased flexibility. If you are experiencing difficulty with flexibility or mobility, consider speaking with a healthcare professional. Be certain of your physical abilities and limitations before attempting any yoga pose, and seek clearance from your physician if you are uncertain. Though Happy Baby pose is not an ancient Hatha yoga pose, it is very popular in the modern yoga world for it’s physical benefits and the ability to bring out the playful child in a yogi. To perfect the Happy Baby Pose, it’s crucial to be aware of the common mistakes that can hinder your progress. Due to the nature of this pose, it’s not recommended if you have a neck, knee, hip, or glute injury. So it is great for people that are rehabilitating and injury and want to work on range of motion. Work worries, family obligations, smartphones, television and computers all vie for attention late at night.

Once you are in the full pose, pay attention to the foot of the raised leg and imagine pressing out through it - this pose is commonly taught with the foot flexed but you can also press out through the ball of the foot (as if pressing on a foot pedal in a car). Lastly, remember to keep your attention on your breath as we often hold it when we’re trying to do something challenging, like balancing. Breath: Use ujjayi breath in this pose or breath in through the nose and out through the mouth if that is more comfortable. So keep it enjoyable and stay with the breath! Keep your lifted foot flexed, toes pointing down to the floor and think about pressing the sole of the foot against an imaginary wall to keep the raised leg active. You could also try energetically pressing the top of the standing leg thigh back to help keep the hips level. Then lower the toes to the ground - keep them quite relaxed rather than gripping the mat. This will help to keep your hips level and stable and can protect your lower back.