Happy Baby (Ananda Balasana)
Pose Overview
| Common Name | Happy Baby |
| Traditional Sanskrit Name | Ananda Balasana |
| Sanskrit Name Pronunciation | Ah-NUN-dah bah-LAHS-uh-nuh |
| Pose Difficulty | Beginner |
| Drishti
Drishti is the gaze or visual focus point during yoga poses.
Learn more about Drishti |
Upward, towards the sky |
Happy Baby pose, also known as Ananda Balasana, is a restorative yoga pose that provides a gentle stretch to the lower back, hips, and inner thighs. It is often used as a counterpose to more intense spinal twists, making it a great pose to practice after a yoga class. The name “Happy Baby” comes from the fact that the final position of the pose often reminds practitioners of a baby lying on its back and playfully holding onto its feet. This pose is considered to be a beginner-level pose and is often practiced by people of all ages and abilities.
Benefits of Happy Baby
Releases tension in the lower back and hips Improves digestion Calms the mind Stretches the inner thighs and groins
How to Enter Happy Baby
Start by lying on your back on a yoga mat. Bend your knees and bring them towards your chest. Hold onto the outer edges of your feet with your hands. Gently press your lower back into the mat and lift your head and shoulders slightly off the mat. Hold the pose for several breaths before releasing.
How to Exit Happy Baby
Slowly release your feet and lower your head and shoulders back down to the mat. Straighten your legs and relax your entire body.
Common Happy Baby Modifications & Variations
If you cannot reach your feet, try using a strap or towel to hold onto instead. You can also try placing a pillow or blanket under your head and shoulders for added support.
Common Mistakes with Happy Baby
Not pressing the lower back into the mat, which can lead to strain on the neck and shoulders. Holding onto the feet too tightly, which can cause tension in the legs and hips.
Safety Guidance
People with knee or ankle injuries should practice this pose with caution. If you have any lower back injuries, consult a doctor before practicing this pose.
