How To Do Happy Baby Pose (Ananda Balasana)

Happy Baby Pose, also known as Ananda Balasana in Sanskrit. In this article, I will guide you through the steps of this delightful pose that not only brings a smile to your face. But also releases tension and invites a sense of playfulness into your practice.

As we dive into the world of Ananda Balasana, or ‘blissful baby pose’. I can’t help but be reminded of the joy and freedom we experienced as infants. This pose is an opportunity to reconnect with that childlike energy within us.

By assuming a posture similar to how babies lie on their backs and playfully explore their surroundings. We tap into a deep sense of liberation. That allows us to let go of worries and embrace the present moment.

So get ready to stretch, strengthen, and surrender as we embark on this journey towards inner happiness together!


Step-by-step Pose Instructions

Here are step-by-step instructions how to perform Ananda Balasana:

  • 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.

6 Pose Benefits

Here are some of the key advantages of practicing this pose:

  1. Stretches the Lower Body: This pose is excellent for stretching the hips, inner groins, and hamstrings. It can help to increase flexibility in these areas, which can be beneficial for a variety of physical activities.
  2. Calms the Mind: Like many yoga poses, the pose can have a calming effect on the mind. It can help to reduce stress and anxiety, promoting a sense of peace and relaxation.
  3. Strengthens the Spine: The pose can also help to strengthen the spine and improve posture. This can be particularly beneficial for people who spend a lot of time sitting or who have back problems.
  4. Improves Digestion: By massaging the abdominal organs, the asana can help to improve digestion and alleviate problems such as constipation.
  5. Releases Lower Back Tension: This pose is particularly good at releasing tension in the lower back. It can be a great way to relieve back pain and discomfort.
  6. Promotes Better Sleep: The calming effects of the pose can also promote better sleep. It can be a good pose to include in a bedtime yoga routine.

Remember, it’s always important to practice yoga poses with proper form and alignment to avoid injury. If you’re new to yoga, it might be helpful to learn this pose under the guidance of a qualified instructor.

Happy Yoga Baby Pose / Canva

Preparatory Tips

Ananda Balasana, is a restorative asana that helps stretch and relax the body.

To begin, lie on your back and bend your knees towards your chest. Grab hold of the outsides of your feet with your hands. If you find it difficult to reach, you can use a yoga strap around the soles of your feet. This will help you maintain proper alignment while performing the pose.

As you settle into the pose, be mindful not to strain or force yourself into any uncomfortable positions. It’s important to listen to your body and only go as far as feels good for you.

Incorporating the posture into your practice can be especially beneficial for relieving stress and tension in the low back area. By gently rocking side to side in this pose, you can release any built-up tension in the hips and lower back.

Now that we’ve covered some preparatory steps for, let’s explore common mistakes people often make when trying this restorative asana.

Ananda Balasana Common Mistakes

To perfect the Happy Baby Pose, it’s crucial to be aware of the common mistakes that can hinder your progress. Here are three common errors to watch out for:

1. Placing your hands on the inside of your feet: When performing, it’s important to remember to place your hands on the outside of your feet.

This allows you to gently press your knees toward the floor and create a deeper stretch in your hips. Placing your hands on the inside of your feet can limit this movement. And prevent you from fully experiencing the benefits of this pose.

2. Not engaging your inner child: The asana is all about embracing your playful side and connecting with your inner child. Many people make the mistake of staying too rigid or serious during this pose.

Which can prevent them from fully letting go and experiencing its joyous effects. Remember to relax, smile, and let yourself be free as you rock back and forth in this posture.

3. Allowing your sacrum to lift off the mat: As you bring both knees towards your chest, it’s important to keep your sacrum grounded on the mat. If you notice that it starts lifting off as you extend through both heels towards the ceiling.

Try adjusting by bringing your knees closer towards each other or using a strap around the soles of your feet for added support.

By being mindful of these common errors, you can enhance not only the physical benefits. But also tap into a sense of freedom and playfulness that comes with practicing.

Now let’s explore some modifications and variations that can take this restorative pose even further without compromising its essence.

Happy Baby Yoga Pose / Canva

Modifications and Variations of Happy Baby Pose

If you want to feel even more like a happy baby. Try rocking gently from side to side while in the pose. This movement not only adds a soothing element to the posture. It also helps release tension in the lower back and hips.

Additionally, you can experiment with different arm positions by extending them overhead or out to the sides. These variations provide an opportunity to explore different sensations and engage various muscle groups.

In terms of pose benefits, these modifications can help deepen your stretch and increase your range of motion. By bringing your knees closer toward the floor, you will experience a greater opening in the hips and groin area.

Another variation is to place a blanket or towel underneath your tailbone for added support and lift. This modification allows those with tight hamstrings or lower back discomfort to still enjoy the benefits of this pose without straining their bodies.

It’s important to listen to your body and make adjustments as needed. Especially if you have any neck or knee injuries.

Moving into one-legged Happy Baby Pose is another way to challenge yourself and build strength in different areas of your body. Simply extend one leg straight up towards the ceiling.

While keeping the other knee bent towards your chest. This variation targets the core muscles as well as stretches out one leg at a time for increased flexibility. Remember that everyone’s practice is unique. So it’s essential to honor what feels right for you in each moment on your mat.

As we move into discussing contraindications for this pose, let’s explore how certain conditions may impact its suitability for individuals.


Despite its many variations and modifications. It’s important to be aware of certain conditions that may make practicing the yoga pose unsuitable for individuals.

If you are pregnant, it is recommended to avoid this pose. As it involves lying on your back with your legs spread apart. This position can put pressure on the uterus and potentially cause discomfort or harm to the developing fetus.

Additionally, if you are experiencing stress and fatigue. It might be best to skip practicing, as it requires some physical exertion and focus. Instead, opt for more restorative poses that promote relaxation.

Another contraindication is if you have any tightness or injuries in your hips, knees, or lower back. This pose involves grabbing your feet while lying on your back and bringing your knees towards the edges of your feet.

If you have any pain or limitations in these areas, it’s best to avoid this pose or modify it by using props such as straps or blocks for support.

However, if you do not have any contraindications and want to experience the benefits. Incorporating it into your yoga practice can be a great way to release tension in the hips and lower back.

Transitioning into incorporating the asana into your yoga practice. This allows you to explore how this pose lengthens the spine while stretching the inner thighs and groin muscles.

By understanding its contraindications and making necessary modifications when needed. You can safely enjoy the freedom that comes with practicing this pose alongside other beneficial yoga postures.

Happy Baby Pose (Ananda Balasana) / Canva

Incorporating Happy Baby Pose into Your Yoga Practice

Ironically, embracing the joyful infant posture can add a delightful twist to your yoga routine. This pose is highly beneficial for improving flexibility and mobility in the hips and lower back.

To enhance this pose and deepen its benefits, you can incorporate some variations into your practice. One option is to place a rolled blanket or towel underneath your lower back for added support.

This can help relieve any tension or discomfort in that area and allow you to relax more deeply into the pose.

Another option is to use a strap around the soles of your feet if you have limited flexibility in reaching them with your hands. This modification allows you to still experience the benefits without straining or overstretching.

It can be practiced both as a preparatory pose before more challenging asanas or as a counterpose after intense physical activity.

Engaging in this posture regularly can also help relieve stress and fatigue. By promoting relaxation and releasing tension from the body. So next time you roll out your mat, don’t forget to include Happy Baby Pose in order to infuse some joy into both body and mind!

Frequently Asked Questions

What is the origin of the happy baby pose and its significance in yoga?

The origin of the the posture can be traced back to ancient yoga practices. It holds great significance as it helps release tension in the hips and lower back. Allowing for a sense of freedom and liberation in both body and mind.

Can happy baby pose help in alleviating lower back pain?

It can indeed alleviate lower back pain by stretching and strengthening the muscles in that area. This gentle yoga pose also helps to release tension and promote relaxation.

How long should one hold the happy baby pose to experience its benefits?

Try to hold the posture for at least 1-2 minutes to experience its benefits. This allows your body to fully stretch and release tension, promoting relaxation and freedom in the lower back and hips. Enjoy the blissful sensation!

Are there any breathing techniques or specific pranayama to be practiced while in the happy baby pose?

While in the exercise, I like to imagine myself as a carefree baby floating on a cloud. I take slow, deep breaths and practice belly breathing. Expanding with each inhale and contracting with each exhale. It brings a sense of freedom and joy.


The Happy Baby Pose, or Ananda Balasana, is a restorative asana that invites you to tap into your inner child. Channeling the carefree delight of happy babies. This pose benefits both your body and mind. Providing relief from stress and fatigue while enhancing flexibility and mobility.

Lying on your back, you bend your knees and reach your feet, grabbing the outside edges with your hands. The soles of your feet face the ceiling, and your knees come closer to the floor on either side of your torso.

This pose lengthens the lower back and stretches the inner groins and hamstrings. The sacrum, the large, triangular bone at the base of the spine, is pressed firmly into the floor. It’s helping to anchor the pose and relieve tension.

A common mistake in the Happy Baby Pose is lifting the neck or shoulders off the floor. To maintain proper alignment, it’s crucial to keep your shoulders and neck relaxed.

With the back of your head resting on the floor. If you notice any discomfort, a rolled blanket or towel underneath your neck can provide additional support.

If you struggle to reach your feet, a yoga strap can be a useful tool. You can loop the strap around the arches of your feet. Holding onto the ends to create the same stretch without straining your arms or upper body.

Alternatively, you can hold onto your ankles or shins instead of your feet.

Incorporating Happy Baby Pose pose into your yoga practice can help to lengthen the spine, open the hips, and calm the brain. It’s a common pose in many yoga classes. It’s often used as a preparatory pose for deeper hip openers or as a counter pose to backbends.

However, safety and precautions should be taken into account. The pose is a contraindication for neck or knee injury. It’s also not recommended for pregnant women in their first trimester.

Always listen to your body and modify the pose as needed. For instance, you might choose to do the pose with one leg at a time if that feels more comfortable.

Whether you’re a seasoned yogi or just starting out. The Happy Baby Pose is a wonderful way to relieve stress, increase flexibility, and connect with your playful side.

So, why not try Happy Baby in your next yoga class or at home? You might find yourself feeling just like a happy baby, free of stress and full of joy.

How To Do Happy Baby Pose (Ananda Balasana) Canva