Happy Baby Pose

Ananda Balasana

ah-NAHN-dah bah-LAH-sah-nah

A playful supine pose that releases the lower back and opens the hips and inner groin. Happy Baby invites a childlike sense of ease and curiosity as you gently rock from side to side. It is an excellent way to decompress after a vigorous practice, releasing accumulated tension in the sacrum, hips, and lower spine.

How to do Happy Baby Pose

1. Lie on your back and draw both knees toward your chest. On an exhale, separate the knees wide and draw them toward your armpits.
2. Reach up and grab the outer edges of your feet with both hands, or hook your index and middle fingers around your big toes. Keep your ankles stacked directly over your knees.
3. Gently pull your knees down toward the floor beside your ribcage, keeping your lower back and sacrum pressing firmly into the mat.
4. Flex your feet and push them gently into your hands while pulling down, creating a dynamic tension that deepens the hip opening.
5. Rock gently side to side to massage the lower back, or hold still and breathe deeply for five to ten breaths, softening into the stretch with each exhale.

Benefits of Happy Baby Pose

• Opens the hips, inner groin, and inner thighs
• Releases and decompresses the lower back and sacrum
• Calms the brain and helps relieve stress and fatigue
• Gently stretches the hamstrings
• Massages the spine when rocking side to side

Muscles Engaged

Modifications & Variations

• Hold behind the knees or use a strap around each foot if you cannot reach your feet
• Practice one leg at a time if both legs at once is too intense
• Place a folded blanket under the head for neck support

Cautions

• Avoid with a knee injury; hold behind the knees instead of the feet
• Use caution during pregnancy; use a wider stance and reduce depth
• Those with neck injuries should keep the head on the floor