Happy Baby
Mobility · Gentle
Gentle release for the inner thighs, hips, and pelvic floor.
Set yourself up
- Lie on your back.
- Draw the knees wide, outside your ribcage, and bring them toward the armpits.
- Bring your arms up on the outside of your legs, not between them.
Move step by step
- Hold the outer edges of the feet, or the shins, or behind the thighs if that is easier.
- Keep the knees wider than your torso with the soles facing the ceiling.
- Keep the lower back resting on the floor.
- Stay 60 seconds at an easy range: no pulling.
Breathing cue
Slow nasal breath. Soften the pelvic floor on every exhale.
What to feel
- Sacrum stays flat on the floor.
- Inner thighs widen without pulling.
- Pelvic outlet feels like an aperture quietly opening.
Common mistakes
- Pulling the feet down forcefully.
- Lifting the head or shoulders off the floor.
- Letting the knees drift together, which removes the inner-thigh and pelvic-floor opening this position is for.
- Letting the tailbone curl up off the mat to chase more range: keep it down.
Hold behind the thighs instead of the feet if range is limited. Skip if the lower back protests.
Sources for this exercise
This is education, not medical treatment.
Pelvic Floor Power Up is general information. It is not a diagnosis, a treatment, or personalised medical advice, and it is no substitute for being assessed by a qualified professional. Nobody has examined you.
- Talk to a doctor or pelvic-health physiotherapist before you start, particularly if you are pregnant or postnatal, have had pelvic surgery, or have been diagnosed with a prolapse.
- Stop and seek advice if any exercise increases your pain, pressure or urinary symptoms.
- Seek medical care promptly for blood in your urine or stool, fever, new inability to pass urine, numbness in the saddle area, or severe or rapidly worsening pain.