How To Do Happy Baby Pose (Ananda Balasana)

Happy Baby Pose, or Ananda Balasana, is the perfect pose to help you let go of tension and find inner peace. In this article, we will explore how to do perform the posture step-by-step. So that you can incorporate it into your daily yoga practice.

Firstly, what exactly is Happy Baby Pose? This gentle asana involves lying on your back with your knees bent towards your chest. And holding onto the outside edges of the soles of your feet. The pose resembles a happy baby playing with their toes – hence the name!

Not only does this pose stretch out your hips and lower back. it also helps to calm the mind and reduce stress levels. So if you’re ready to feel more relaxed and contented, read on for our guide on how to do the pose like a pro.


Here are step-by-step instructions how to perform Happy Baby Pose (Ananda Balasana, Sanskrit):

  • Begin by lying on your back on your mat.
  • Shoulders remain on the floor
  • Bend your knees and bring them towards your chest.
  • Separate your knees wider than your torso and bring them towards your armpits.
  • Reach your hands to the insides of your knees and hold onto the outsides of your feet or ankles.
  • Put your fingers around your big toes and  press them toward the ceiling, keeping your knees bent.
  • Gently pull your feet down towards your armpits, using your arms to create resistance.
  • Keep your shoulders relaxed and your head and neck on the mat.
  • Hold the pose for 30-60 seconds, or as long as you feel comfortable.
  • To release the pose, release your feet and hug your knees back towards your chest.


  • Keep your lower back and tailbone on the mat.
  • Keep your shoulders relaxed and avoid hunching them up towards your ears.
  • Use your breath to help deepen the stretch with each exhale.
  • If you’re having trouble reaching your feet or ankles, you can use a strap or towel around the arches of your feet to help you reach.

Benefits Of Ananda Balasana

Have you ever seen a happy baby lying on its back and playing with its toes? It’s an adorable sight that can also teach us something about our own bodies.

This pose, is named after this playful image of babies. This pose benefits the spine by gently stretching it and creating space between each vertebrae. It also opens up the inner thighs, groin, ankle, shin, tailbone, hamstring muscles. Areas which tend to be tight for many people due to prolonged sitting or standing.

By practicing regularly in your yoga routine, you can help reduce stiffness and tension in these areas while improving flexibility.

As we grow older, we often lose some of the natural flexibility we had as children. But by emulating this happy baby posture, we can reconnect with our youthful energy and sense of playfulness. And get back some flexibility and mobility.

In addition to physical benefits, this pose can also bring a sense of emotional release. It calms the brain as we relieve stress and fatigue or worries stored in our hips and lower back.

So next time you practice yoga poses, consider incorporating the pose into your sequence to experience all these wonderful pose benefits.

Now let’s move on to preparing.

Preparing For The Pose

Before starting, it is important to prepare your body for the asana. Begin by lying flat on your back with your knees bent and feet planted firmly on the ground.

Take a deep inhale through your nose. Feeling your ribcage expand. As you exhale, draw one knee toward your chest and gently hug it in with both hands.

Hold this position for several breaths. Before releasing the leg and repeating on the other side. This gentle movement helps to warm up the hip joints and lower back muscles, preparing them for the deeper stretch.

If you find that you have limited flexibility or range of motion in your hips or hamstrings. Consider using a yoga strap or belt to help guide your leg closer towards your torso.

When you feel ready to move into, lie flat on your back once again and draw both knees towards your chest at the same time.

Reach down with each hand and grasp onto either ankle or shin. Depending on what feels comfortable for you.

On an exhale, begin to open up your knees outwards. While simultaneously pressing them towards the ground.

Keep drawing downwards with your arms while pushing upwards with your feet. Until you’re able to come into a restorative pose resembling a happy baby!

Happy Yoga Baby Pose / Canva

Common Mistakes

Let’s take a moment to address some common mistakes when practicing.

One of the most frequent errors is pulling the knees too far apart. Which can cause discomfort in the hips and lower back. Instead, focus on keeping your knees toward each other, while gently pressing them away from your torso.

Another mistake that many people make is holding their breath as they hold the pose. Remember to breathe deeply throughout the practice. Inhale as you draw your knees toward your chest. Exhale as you guide them away from you.

If reaching for your feet feels challenging, consider using a yoga strap around the arches of your feet. To help lengthen through the spine and release tension in the hamstrings.

Let’s move now into modifying the pose for different levels of flexibility.

Modifying Happy Baby Pose

Modifying can make the pose more accessible or challenging. If you have tight hips or lower back pain, placing a yoga block under your sacrum will provide support and relief.

For those who want to deepen the stretch, bring the ankles or shins closer towards each other. While extending the legs towards the ceiling. Another modification is using a yoga strap around both feet and holding onto it with both hands. This variation helps in keeping the shoulders relaxed and opening up the hamstrings gently.

Remember that modifying should not compromise safety and precautions. Avoid any contraindication. If you have knee injuries or experience discomfort in this posture. Preparatory variations can be performed on their side by supporting their head with a pillow or blanket for restorative benefits.

Use a rolled-up towel or blanket under your neck for added comfort. Keep breathing deeply throughout the entire practice. Listen to your body’s signals and adjust accordingly. Try to rock back and forth.

Tips for practicing safely will help you receive maximum benefits without hurting your muscles.

Tips For Practicing Happy Baby Pose Safely

Modifying can be an excellent way to deepen your practice. However, before incorporating any modifications. It’s essential to ensure that you understand the proper alignment. And are not at risk of knee injury or low back pain.

One common mistake when practicing, is using too much force in pulling the legs towards the chest. Instead, focus on using your breath to guide the movement, while keeping a gentle pull.

If you feel discomfort in your sacrum or lower back, try placing a rolled blanket or towel underneath you for support. Additionally, counter poses such as Cat-Cow or Child’s pose can help relieve stress in these areas. Remember that modifying should be about finding what works best for your body. So don’t hesitate to use props like straps if needed.

The benefits of this pose include opening up hips and hamstrings. While simultaneously promoting relaxation and calming the mind.

Tips For Practicing Safely:

  • When practicing, always listen to your body and modify accordingly.
  • Avoid putting pressure on injured knees by bending them slightly or holding onto a strap looped around each foot instead of grabbing hold of feet directly with hands.
  • Remember to breathe deeply throughout the pose and avoid tensing up unnecessarily; use controlled movements to gently rock side-to-side or forward-and-backward without jerking motions.
  • Finally, enjoy exploring different variations until you find one that feels comfortable and brings maximum benefit!
  • Join a yoga class.

Frequently Asked Questions

Can Happy Baby Pose Help With Infertility?

It is a great yoga posture that can help you stretch your hips and lower back. But did you know that it has the potential to aid with infertility too? That’s right!

This simple yet powerful pose targets the pelvic area. Which helps increase blood flow to the reproductive organs.

Plus, it releases tension in the lower back and promotes relaxation. Both of which are essential for optimal fertility.

So if you’re looking to conceive or simply want to improve your overall reproductive health, incorporating the asana into your daily routine could be a game-changer.

Give it a try today and feel the benefits yourself!

Can Happy Baby Pose Be Done During Pregnancy?

It’s important, you talk to your doctor first, if this asana is doable for you. During pregnancy, it’s important to be cautious with certain yoga poses. In many cases, Balasana can be safely practiced during the first and second trimesters.

To modify the pose for your growing belly, place a pillow or blanket under your head and shoulders. To support and bring your knees closer towards your chest. This will help alleviate any pressure on the lower back and make you feel more comfortable in the pose.

As always, listen to your body and if anything feels uncomfortable or painful, stop immediately. Remember that every pregnancy is different. It’s important to consult with your healthcare provider before starting any new exercise routine.

Happy practicing!

What Are The Benefits Of Holding Onto The Feet Versus The Ankles In Happy Baby Pose?

Holding onto the feet in the pose can deepen the stretch and increase flexibility in open the hips and lower back.

By grabbing hold of your feet instead of your ankles, you allow for a greater opening in these areas. Which can provide relief from tension and discomfort.

In addition to the physical benefits. Holding onto the feet can also help to calm the mind and release any pent-up emotions. That may be stored in this area of the body.

So next time you practice, try reaching for your toes and feel the freedom that comes with exploring different variations of this pose!

Can Happy Baby Pose Help With Lower Back Pain?

It’s important to consult with your healthcare provider before starting any new exercise routine.

It can be a great way to alleviate lower back pain. By gently stretching the muscles in your hips and lower spine. You may find relief from discomfort caused by sitting for long periods of time or engaging in strenuous physical activity.

As with any yoga pose, it’s important to listen to your body. Move slowly and mindfully into the posture. If you experience pain or discomfort during the exercise, adjust the position slightly until you find a comfortable stretch that works for you.

Remember, yoga is about finding freedom in both body and mind. So take this opportunity to release tension, discover your inner child and embrace a sense of ease.

Is It Safe To Practice Happy Baby Pose If You Have Knee Or Hip Injuries?

If you’re dealing with hip, neck or knee injury, it’s important to be cautious when practicing. Its important to talk to your doctor first, to get advise.

While this posture can be helpful for lower back pain. It may put too much pressure on the sensitive areas of your body if not modified properly.

To ensure a safe and enjoyable practice, consider using props such as blankets or blocks to support your knees and hips while in the pose.

You can also try variations that don’t require bending your legs as deeply, like reclined hand-to-big-toe pose or supine figure four stretch.

Remember, yoga is about honoring your body and finding freedom within limitations. So listen to what feels good for you.

How To Do Happy Baby Pose (Ananda Balasana) Canva


So there you have it, yogis and yoginis! Try Happy Baby Pose, it’s a wonderful way to open up your hips, stretch out your lower back muscles, and release tension from the body.

Whether you’re looking for relief from infertility or just want to feel more grounded and centered in your practice, this pose can help.

If you have knee or hip injuries, be sure to modify accordingly or seek guidance from a qualified instructor.

And if you’re pregnant, talk to your doctor before attempting any new poses.

Ultimately though, the beauty of yoga is that it’s a personal journey. One that we all embark on at our own pace and in our own unique way.

So whether you’re holding onto your feet today, know that wherever you are on your mat is exactly where you need to be right now.

Trust yourself and trust the process. The rest will unfold naturally. Namaste!