Happy Baby (Ananda Balasana)
This pose is especially helpful for those of us who sit for long periods. Howard suggests placing something under your head for support, in order to properly release the tailbone. “People tend to round their backs to do Happy Baby, so putting that support in place will minimize that and allow the pelvic floor to stretch maximally.”
Lie on your back and, as you inhale, bend your knees and bring them toward your chest. Open your knees wide, bringing them toward your armpits. Your shins should be perpendicular to the floor, with ankles in line with knees. Grab the outside edges of your feet and gently push feet up into hands while pulling back with your arms.