Happy Baby Pose
Ananda Balasana
Happy Baby is a playful, restful pose where you lie on your back and hold your feet with your knees wide. It gently opens the hips and soothes the lower back.
- Hold
- 5-10 slow breaths
- Breathing
- Breathe slowly through your nose, letting your belly rise and fall. Each exhale is a chance to release your hips a little more.
In Ananda Balasana you lie on your back, bend your knees towards your armpits and hold the outsides of your feet, like a baby on its back. The soles of your feet face the ceiling and your lower back stays heavy on the floor. You may feel a mild stretch through the inner thighs and hips. It is usually done near the end of a practice and can be quite calming.
The pose suits most beginners and is a lovely way to loosen tight hips after sitting. Focus on keeping your tailbone heavy and your head resting down, rather than pulling hard on your feet. If you cannot reach your feet, a strap or holding your shins works just as well. Rocking gently from side to side is optional.
In this guide
How to do it, step by step
- Lie on your back with your knees bent and your feet flat on the floor.
- Draw your knees towards your chest, then open them wider than your hips towards your armpits.
- Keep your ankles above your knees so your shins stay vertical and your soles face the ceiling.
- Reach your hands inside or outside your knees and hold the outer edges of your feet or your ankles.
- Gently pull your feet down while pressing them up into your hands.
- Keep your lower back and tailbone resting on the floor.
- Relax your head and shoulders on the mat, with your chin slightly tucked.
- To finish, release your feet and hug your knees in before lowering your legs.
Benefits
- May help to open the hips and ease tightness in the inner thighs.
- Can gently stretch the lower back and hamstrings.
- May feel calming and help you wind down.
- Encourages a relaxed, soft belly and slow breathing.
- A playful pose that can lighten the mood in a practice.
Common mistakes
- Lifting the head or tailbone off the floor: use a strap or hold your shins instead.
- Pulling too hard on the feet: let your arms stay relaxed and use gravity.
- Knees too narrow: open them wider than your torso so the hips can release.
- Tensing the shoulders: let them melt towards the floor.
Make it easier
- Loop a strap around the arches of your feet and hold the ends.
- Hold behind your thighs or hold your shins instead of your feet.
- Place a folded blanket under your head if your chin lifts.
Go further
- Gently rock from side to side to massage your back.
- Straighten your legs slightly to stretch the hamstrings while holding your feet.
Questions people ask
What is Happy Baby Pose good for?
Happy Baby may help to open the hips, gently stretch the lower back and inner thighs and leave you feeling relaxed. It is not a treatment for any condition, but many people find it a comfortable way to release tension after a day of sitting.
I cannot reach my feet in Happy Baby. What can I do?
Loop a strap around the arches of your feet and hold the ends, or simply hold your shins or the backs of your thighs. You still get the benefits of the pose. Keep your head and tailbone resting on the floor.
How long should I stay in Happy Baby Pose?
Five to ten slow breaths, around one minute, is a good start. You can stay longer if it feels comfortable. If your neck or knees feel strained, release your feet, hug your knees in and rest.
Be careful
Skip or modify the pose if you have a knee, neck or lower back injury. If you are pregnant, particularly after the first trimester, avoid lying flat on your back and ask a professional before practising it. Use a strap rather than forcing your feet. Stop if you feel sharp pain.
This guide is for general education and does not replace advice from a doctor. Practise gently, never into pain, and speak to a qualified professional if you have a health condition, are pregnant or take medication.
