Happy Baby Pose

Ananda Balasana

"Yoga is not about touching your toes. It’s about what you learn on the way down" - Judith Hanson Lasater

Happy Baby Pose

HOW TO PRACTICE Happy Baby Pose IN YOGA (Ananda Balasana)

Benefits, How to Instructions, Modifications, and Common Alignment Mistakes for Happy Baby Pose

Older beginner yoga student enjoying the benefits of a modification of Happy Baby Pose for tight hips (Sanskrit name: Ananda Balasana)

Happy Baby Pose (Sanskrit name: Ananda Balasana) is a soothing pose that many yogis look forward to at the end of a long, vigorous practice. Because it’s practiced in a supine position, Happy Baby Pose provides a safe, spine-healthy way to stretch the inner thighs, hips and hamstrings. It is often included in Restorative Yoga practice because of its stress-relieving qualities.

Benefits of Happy Baby Pose

Happy Baby Pose (Ananda Balasana)

Happy Baby Pose stretches the inner thighs, hips, and hamstrings and helps alleviate pressure in the sacrum and lower back. Happy Baby also stretches the spine, chest, and shoulders. This yoga pose can reduce stress, and aids in calming the nervous system. 

Happy Baby Pose massages the abdominal organs, making it a great pose for maintaining a healthy digestive system. Ananda Balasana is also said to assist in lymph drainage as it massages and stimulates the lymph nodes in the hips.

Basic Happy Baby Pose

Beginner yoga student enjoying the benefits of a modification of Happy Baby Pose (Sanskrit name: Ananda Balasana)

  1. Lie down on your back, on your yoga mat, blanket, or directly on the floor. 
  2. Bend your knees, holding onto your shins, and then hug them in toward your chest. Draw the legs in gently, so that your sacrum stays on the ground.
  3. Rock gently side to side, massaging the lower back against the floor.
  4. Start to extend your legs slightly, so that your knees open to a 90-degree angle. Reach for the soles of your feet with your hands. If you aren’t able to reach your feet while keeping your sacrum rooted, hold the backs of your thighs instead.
  5. Gently pull on your feet or the backs of your thighs, drawing your knees toward the outsides of your ribcage. 
  6. When you feel a moderate stretch, hold and breathe. 
  7. Breathe at the easeful edge of your stretch, feeling into all the areas of sensation in your body. 
  8. Close your eyes as you feel into the hips, legs and abdomen, breathing slowly through your nostrils. 
  9. After several breaths, gently release your feet to the ground. 
  10. Follow with several rounds of windshield wiper knees—alternating dropping bent knees to one side and then the other. 

Try Us Free! Get a Sample Pose Report to Experience the Full Benefits of the YogaU Pose Library.

Click Here

Check out our premium content

Video practice examples

For every yoga pose

Learn Common Alignment issues

And how to deal with them

Tips for beginners

Learn the best prep poses for each yoga pose

sign up now

Try Free for 7 Days

FAQs

Curious to learn more?

See all FAQs

FAQs

How to personalize my practice?

The Yoga 2.0 Pose Library helps you fit yoga poses to your individual body. It provides tools for you to customize yoga poses to your body's needs in order to gain the benefits of each yoga pose. 

When working your way through the Yoga 2.0 Pose Library, pay particular attention to the Yoga 2.0 Poses section as well as the Preparatory Poses under the Teaching Tips tab. This is where you will find some of the juiciest content in the Yoga 2.0 Pose Library!

What do I get When I sign Up?

When you register for a basic account, you get access to basic pose information about each yoga pose. You can also view three Pose Library blog articles or three yoga pose video tutorials each month. 

If you choose to register for a premium account, you will have access to our library of 1000s of unique Yoga 2.0 pose modifications, video tutorials for each yoga pose, preparatory yoga poses and common misalignments for every yoga pose, precautions, and more!

If you choose to subscribe to our premium Plus membership, you will also get access to our Yoga Sequence Builder, which allows you to create a yoga practice sequence with any and all of the yoga poses featured throughout the Yoga 2.0 Pose Library!

What are Yoga 2.0 Poses?

The idea behind Yoga 2.0 is that yoga poses should be individualized for every person. 

Yoga 2.0 Poses give you a foundation to begin designing your own customized yoga practice that suits your body's needs.

Choosing the right Yoga 2.0 Pose begins with your relationship with your body and making healthy choices that respect your personal boundaries. 

Is this for beginners too?

The Yoga 2.0 Pose Library is for every body! 

Whether you are a beginner or already far along on your yoga journey, the Yoga 2.0 Pose Library has something for everyone. 

Are you looking for creative, fun ways to modify yoga poses? Check out our collection of Yoga 2.0 Poses, which features 1000s of Yoga Pose Modifications. 

Looking to expand your practice or teaching? The Teaching Tips and Deepen the Pose sections provide fun ways to challenge your yoga practice as well as practical tips for learning and teaching new yoga poses. 

Can't find a certain pose

Our Yoga 2.0 Pose Library is an ever-expanding library. 

We will be adding new yoga poses over time - keep checking back for our latest yoga poses!

Share

Check out our Mastery content!

Get access to all the Pose Library has to offer by signing up for our Mastery membership.

Includes Pose Precautions and special access to our state of the art Yoga Sequence Builder.

 

View options

Sorry, You have reached your
monthly limit of views

To access, join us for a free 7-day membership trial to support expanding the Pose Library resources to the yoga community.

Sign up for a FREE 7-day trial

You need a free account to do this

Register for a free account to save your Favorite Poses! You can return to them again and again!

Click below to join us!

Simply click below to register and join us. Your Favorite Poses will appear in your private Dashboard section of the site.

Get your free account

Login

Check out our premium content

Get access to all the Pose Library has to offer by signing up for one of our premium memberships.

 

1000s of pose modifications & more!

The Yoga 2.0 Pose Library features 1000s of yoga pose modifications, video tutorials, teaching and practice tips, best prep poses, and common alignment issues for every yoga pose.

 

View options