Happy Baby Pose

Ananda Balasana

Happy Baby Pose aka Ananda Balasana is a soothing yoga posture that relieves lower back tension and enhances hip flexibility. Enjoy a playful, stress-relieving stretch in this delightful yoga asana.

Common Name: Happy Baby Pose
Sanskrit Name: Ananda Balasana (ah-NAHN-duh bah-LAHS-anna)
Level: Beginner
Pose Type: Supine, Reclined, Hip Opener
Target Areas: Hips, Lower Back, Hamstrings

Happy Baby Pose, or Ananda Balasana, is a wonderfully revitalizing supine posture. In this pose, the practitioner assumes a pose that mimics the contentment of a baby lying on their back, radiating a sense of joy and relaxation. Renowned for its accessibility and low-impact nature, Happy Baby Pose is an excellent choice for those seeking to enhance their flexibility, particularly in the legs, hips, and lower back. Beyond its physical benefits, this pose has a positive impact on digestion by massaging the abdominal organs and can significantly reduce stress levels, making it a valuable addition to any yoga practice.

Happy Baby Pose Steps

Step 1

1Begin by lying on your back. Draw both knees in towards your chest and give them a squeeze.

Step 2

Reach for the outside edges of your feet with both hands. If you can’t reach, you can grob onto each ankle or behind the knees. Let your knees come apart wide on either side of your torso. Keep the knees bent, and make sure your ankles are stacked over your knees.

Step 3

Make sure your lower back is grounded down into the mat. There should be no arch in your spine.

Step 4

With both hands, start to gently pull your feet down towards the earth. Make sure to draw your shoulders back, and continue pressing your lower back down into the mat.

Step 5

You can stay here in a static hold, or you can start to gently rock from side to side to massage the lower back. Hold for 5-10 deep breaths.

Modifications

woman in half happy baby pose — Variation: Half Happy Baby Pose

If your hamstrings or hips are tight, you can place your hands behind your knees or grab ahold of your ankles if you can’t reach your feet. You can also wrap a strap around each foot and grip those if it feels more stable to do so. If you don’t own a yoga strap, you can also use a belt or towel.
To ease the pose for tight back, hips, and glutes, place your heels on a chair seat, raising your knees and thighs. Gradually move the chair closer to your hips as you become more flexible before transitioning to a strap.
For an alternate variation, perform the pose one leg at a time. Keep one leg in Half Happy Baby while the other extends straight on the ground. Ensure the grounded leg is centered, with the toes and kneecap facing upward, and keep your shoulders evenly pressed against the ground.