Happy Baby (Ananda Balasana) might look like a playful stretch, but don’t let its carefree name fool you—this pose is a powerhouse of relaxation and release.
It’s all about that perfect blend of hip opening and lower back soothing, making it a beloved staple in yoga practices everywhere.
Pose details
Asana | Ananda Balasana |
Type | Restorative |
Level | Beginner |
How to do the Happy Baby pose
Before diving into Happy Baby Pose, it’s a good idea to warm up with poses that open the hips and stretch the lower back, such as Child’s Pose, Cat-Cow Pose, and Pigeon Pose.
Once you’re ready, follow these steps:
- Start by lying on your back. Bend your knees and bring them toward your chest. Keep your feet flexed and your knees wide apart, aiming them toward your armpits.
- Reach your hands up and grab the outer edges of your feet. If this is challenging, you can hold onto your ankles or shins instead. Make sure your arms are inside your knees.
- Inhale deeply and gently pull your feet down, bringing your knees closer to the floor on either side of your torso. Keep your lower back pressed into the mat and your head relaxed.
- As you hold the pose, you can gently rock side to side to massage your lower back. Keep your shoulders relaxed and your neck long.
- Hold for five to ten breaths or as long as comfortable. Focus on deep, even breathing and allow your hips to open with each exhale.
- When ready to come out of the pose, release your feet and bring your knees back together. Hug your knees into your chest for a moment before extending your legs back down to the mat.
Modifications
If Happy Baby Pose feels a bit too challenging, don’t worry—there are plenty of ways to modify it while still getting the benefits:
- Use a strap: Loop a yoga strap around the arches of your feet and hold onto the ends. This can help you reach your feet more easily and maintain the pose without straining your arms or shoulders.
- Bend your knees less: Instead of pulling your knees all the way towards your armpits, keep them at a more comfortable angle. This can reduce the intensity of the stretch in your hips and lower back.
- Support your head: Place a folded blanket or a small pillow under your head to keep your neck in a neutral position. This can make the pose more comfortable, especially if you have tightness in your neck or upper back.
- Hold your shins: If reaching for your feet feels too intense, try holding onto your shins or the backs of your thighs instead. This modification still allows you to open your hips and stretch your lower back without overextending.
- Focus on your breath: Sometimes, the key to making a pose more accessible is simply to breathe deeply and relax into it. Concentrate on taking slow, steady breaths to help release tension and make the pose more enjoyable.
Safety tips
- Warm up properly with poses like Child’s Pose or Cat-Cow to prepare your hips and lower back.
- Avoid pulling too hard on your feet. Gently hold your feet or ankles, and don’t force the stretch.
- Keep your lower back pressed into the mat. This helps to protect your spine and ensures a deeper stretch in your hips.
- Breathe deeply and evenly, allowing your body to relax into the pose. This will help you maintain balance and ease any tension.
- Exit the pose slowly. Release your feet gently and bring your knees together before rolling to one side to avoid any sudden strain on your back or hips.
Similar yoga poses
Butterfly Pose (Baddha Konasana)
This seated pose is similar in that it also opens the hips and stretches the inner thighs, but it is done in an upright position.
Happy Baby Pose (Ananda Balasana)
Another reclined pose that opens the hips and stretches the inner thighs, while also gently stretching the lower back.
Reclined Hero Pose (Supta Virasana)
This pose involves lying back while keeping the knees bent and the feet beside the hips, providing a deep stretch to the thighs and hip flexors.
Reclined Pigeon Pose (Supta Kapotasana)
A variation of the traditional Pigeon Pose, this reclined version focuses on opening the hips and stretching the glutes and lower back.
Reclined Hand-to-Big-Toe Pose (Supta Padangusthasana)
This pose involves lying on your back and extending one leg upward while holding the big toe, providing a deep stretch to the hamstrings and inner thighs.
