happy baby pose (ananda balasana)

by May 29, 2013

Relax and mimic the movements of an infant in Happy Baby Pose, or Ananda Balasana in Sanskrit. This is a calming, restorative pose that feels great on the hips and lower back. It is simple for most people to perform and works well on its own if you’re tired or stressed, or as part of the end of your practice.

Happy Baby Pose (Ananda Balasana)

To go into the pose, lie on your back on your yoga mat. Breathe out as you bring your knees to your chest. Grab one foot with each hand, keep your feet flexed and lift the bottom halves of your legs in the air while keeping your knees bent. Your thighs should be against your torso with your shins perpendicular to the ground and your knees open so they are to the sides of your torso. If needed, you can use a strap on each foot to help yourself reach that position.

Lengthen your spine within this pose and hold it for 30 seconds up to a minute. If you would like, you can slowly rock your hips back and forth to provide a gentle massage. To come out of the pose, simply release your hands and exhale as you bring your feet to the floor with your knees bent.


  • Beneficial for stress
  • Helps fatigue
  • Stretches the spine
  • Stretches the groin
  • Beneficial to the hips