POSE SEVEN

Freedom Pose to Happy Baby

This shape opens the hips and gently decompresses the lower spine. Use your breath to help your body release without forcing anything.

A

Beginning in Reclined Mountain pose, draw both knees toward your chest, keeping your sacrum and tailbone heavy and pressing down into the mat.

Lift your ankles so your knees are vertically over your ankles.

Hold onto your shins and find resistance by pushing your legs up into your hands.

Now move your arms in between your legs to grab hold of the outer edge of each foot.

B

Gently press your feet into your hands while drawing your knees down toward your armpits.

Keep your shoulders relaxed and the back of your neck long.

Hold the pose for about 30–60 seconds, breathing evenly.

C

To find more depth in the pose, gently rock from side to side, pressing into your feet with your hands.

Squeeze your knees into your chest and move your knees in a circle to massage your lower spine and hips on the ground.

Go one way first, then rotate your circle and go the other.

Release, and take a moment to breathe before moving on.

Notice any softness or release through the hips and lower back.