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Who doesn’t love a happy baby? This is one of yoga’s most aptly named poses, as anyone with a young child knows that babies always look inordinately pleased when grabbing their feet in pretty much this exact way. Happy Baby pose reminds us of the natural hip mobility we had as children, which many of us lose as adults from sitting too much. The good news is, with regular practice, you can regain that joyful flexibility.
Happy Baby Pose is often done at the end of a yoga asana session, perhaps just before Savasana. It makes sense there because it’s nice to give your hip area one last stretch before you rest, but you can also do a gentle version of this pose at the top of your practice. Just don’t go for as deep a stretch if you’re not warmed up.
Step-by-Step Instructions for Happy Baby Pose
- Come to lie on your back.
- Bend your knees gently toward your chest.
- Separate your knees wide to either side of your torso.
- Reach down and catch hold of the outside of each foot with the corresponding hand. Your shoulders and head stay on the floor.
- Keeping your knees bent, take your shins perpendicular to the floor and the soles of your feet to face the ceiling as if you were going to stand on it. Keep this position of the shins and feet throughout the pose.
- Flex your feet strongly, actively spreading your toes.
- Draw your upper arms back into their shoulder sockets if they’ve shifted up.
- Anchor your sacrum firmly on your mat.
- Exert some pressure through your hands into your feet to create a bit of traction.
- Keep your sacrum on the mat no matter what!
🧘 Tip from a Yogi
While the cue ‘draw your knees to your armpits’ (or even ‘draw your knees toward the floor’) is often given for this pose, knees in armpits is just a general direction and absolutely NOT the ‘goal’ of Happy Baby pose. Too often, pulling the knees down comes at the expense of curling the tailbone off the floor. For the love of Pete, keep your tailbone down at all costs!
Ananda Balasana Basics
Sanskrit Meaning: Ananda (Happy) Bala (Baby) Asana (Pose)
Yoga level: Beginner
Pose type: Supine
Pose category: Hip opener
Benefits of Happy Baby Pose
- Opens and stretches the hips
- Relieves lower back tension
- Gently lengthens the spine
- Calms the mind and body
Key Alignment Cues
-
Sacrum and Tailbone on the Floor
Don’t let your lower spine curl up. Use a strap around your insteps or hold your ankles instead of your feet. -
Shins Perpendicular to the Floor
Stack your ankles over your knees and flex your feet. Adjust your grip or use a strap if this position is difficult to maintain.
Ananda Balasana Variations & Modifications
- Rock side-to-side gently for a soothing massage-like effect. Just make sure that your tail doesn’t roll up toward your face as you do this.
- Straighten your legs one at a time while keeping hold of the outside edges of your feet.
- Let go of one foot and release that leg long to the floor. Keep both feet flexed in this Half Happy Baby Pose. After several breaths, switch sides.
Why We Practice Happy Baby Pose
Happy Baby reminds us of the pleasure of simple movement. Returning to a position that we once assumed quite naturally can help reprogram the body after years of poor posture and sitting in chairs. Of course, this is yoga, so we’re also going to do the pose with attention to alignment. Happy Baby embodies the ongoing relationship between effort and ease in yoga asana. Also, it feels good!
Happy Baby Pose FAQs
Can Happy Baby help relieve lower back pain?
Yes, by gently opening the hips and releasing tension in the lower back, Happy Baby can alleviate discomfort. Remember to always listen to your body and avoid straining.
What if I can’t reach my feet in Happy Baby?
Hold your ankles or the backs of your thighs instead, or use a strap. Hold one end of the unbuckled strap in each hand and let the strap pass over the instep of each foot. Pull gently on both ends of the strap while keeping your feet flexed.
How long should I hold Happy Baby Pose?
Try holding for five to ten breaths. You can go longer if you like.
Should I avoid Happy Baby if I have knee or hip injuries?
If you have any knee or hip injuries, approach this pose cautiously and consult your healthcare provider to find out if there are particular positions you should avoid.
