Happy Baby

How to do it

On your back, draw the knees in toward the chest, then take hold of the outer edges of the feet (or the ankles, or behind the thighs if the feet are out of reach). Stack the ankles over the knees, soles up to the ceiling, and gently draw the knees down toward the floor on either side of the torso. Keep the back of the pelvis and the tailbone heavy on the mat. Rock slowly side to side to massage the low back.

Why it's good for runners

It opens the inner thighs and hips while letting the low back settle into the floor — a release runners rarely get standing. Because the spine is supported, the hips can let go without the back having to stabilize.

Common mistakes

Don't yank the feet down so hard the tailbone lifts and the low back arches off the floor — keep the pelvis grounded and let the knees come down only as far as that allows. Keep the shoulders and neck soft on the mat.