Happy Baby Yoga Pose

Ananda Balasana

Happy Baby Yoga Pose

Happy Baby Yoga Pose is a supine pose that targets the groin and spine and is ideal for yogis and yoginis at all levels.

anahata – the heart chakra
related poses



How To Do Happy Baby Yoga Pose
  1. Begin in Corpse Pose (Savasana). Exhale and bend your knees, drawing them up toward your chest. Place your hands on your shins just below the knees.
  2. Relax and open up your hips, allowing your knees to separate. You may rock in this position for a few moments to open the hips and position your back and tailbone comfortably on the floor or mat.
  3. Lift your feet toward the ceiling, bringing your knees close to your armpits. Reach up with your hands and wrap them around the insides of your feet, straightening at the elbows so your arms are parallel to one another. Position your ankles over the knees so that your shins are perpendicular to the floor.
  4. Push out through the heels as you pull your thighs closer to your chest. Create space between your neck and shoulders, preventing any strain from falling on the neck.
  5. Hold this pose for 30-60 seconds, gently rocking side to side if you like. Be sure to rock on your hips and shoulders as opposed to lifting them off of the ground. To come out, release your feet and rest in Corpse Pose for a few breaths.
  • Breathe deeply through each step.
  • Do not perform if you have a knee injury.
  • If you have pain or tension in the neck, place a folded towel or blanket under your head for support.
  • Avoid this pose while pregnant.

If you can’t grab your feet with your hands, try performing this pose using two yoga straps wrapped around the arches of your feet.
Instead of pressing your back into the floor, press your tailbone into the floor, creating a small amount of space between the floor and your lower back. This will help deepen the pose, specifically in opening the hips.

Stretches & Strengthens

All Muscles: Groin, spine, inner thighs, hamstrings

Target Muscles: Groin, spine

Health Benefits of Happy Baby Yoga Pose
  • Can relieve stress, anxiety and fatigue.
  • Opens the hips and chest.

Sanskrit Name & Meaning

Sanskrit Name & Meaning

Ananda Balasana

(uh-nahn-dah bah-LAHS-anna)

ananda: happiness, joy, delight, pleasure
bala: infant, child, girl, boy
asana: posture

History & Mythology

History & Mythology

There’s gotta be some history or mythology on this pose! We’ve looked high and low and have only come up with this message. Perhaps you have some information or resource for us to explore?