PILATES MOTION ATLAS

Happy Baby | Self-stretch in 3D

Happy Baby: lying on the back, inner thighs, hips and glutes. Preparation, 4 movement phases, points to check and cautions, with a 3D model you can pause and rotate.

Pilates Motion Atlas editorial teamUpdated September 30, 2026

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A schematic 3D view of Happy Baby — One moment from the lesson model. Open 3D to follow the whole movement from any angle.

Position and focus

Lying on the back · Inner thighs, hips and glutes

A self-stretch for the inner thighs, hips and glutes. Support your body and stay within a comfortable range.

Starting position

Lie on your back and bring both knees towards the chest. Open the knees and hold the outside edges of the feet.

Movement phases

1. Hold the feet

Bring the shins towards vertical with the soles facing the ceiling.

2. Draw the knees in

Gently pull the feet so the knees move towards the armpits.

3. Hold the position

Stop where you feel a stretch in the inner thighs and hips, and breathe slowly.

4. Return

Let go, bring the knees together and lower both feet to the floor.

What to check yourself

Check that the head and shoulders stay on the floor and the lower back does not lift much.

Caution

Stop if you feel sharp pain, numbness, dizziness, shortness of breath or anxiety. If you are receiving treatment, recovering from surgery or pregnant, check with your healthcare professional first. If you cannot reach the feet, hold the shins or ankles. Do not do this stretch from the second trimester of pregnancy.

These English notes describe a prototype model. Stretch and foam roller lessons have not yet been reviewed by the supervising instructors. They are not medical advice or an individual exercise prescription.

This lesson was put together for this site. It has not yet been reviewed by an expert.

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