How to Do the Happy Baby Pose in Yoga

The Happy Baby Pose, or Ananda Balasana, is considered both a forward bend and a core exercise. While stretching the groins and spine in the pose, you’ll also experience a calming of the mind and a release of stress. A prop may be used during the execution of this pose to support the neck. Simply fold a blanket and position it between the head and shoulders.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Yoga mat
• Loose, comfortable clothing

1. Take your place on the mat by lying down on your back.

2. As you exhale, draw your knees into your abdomen. The heels of your feet will most likely come to rest on the back of your thighs.

3. On your inhale, reach your hands down to your feet and grab a hold of your soles with each hand.

4. Widen your knees, drawing them apart so they are position just outside of your waist. After moving into this position, use your hands to pull your feet toward your armpits.

5. Kick your lower legs up, keeping your thighs parallel to the floor, until your legs are now bent at approximately a 90-degree angle and the soles of your feet face the sky. Your ankles and your knees should make a line that runs perpendicular to the floor. As you move into this position, push your feet into your hands, resisting the push with the pull of your arms.

6. Lengthen your spine as you move your thighs closer to your body. Hold this pose for 30 to 60 seconds.

Tips & Warnings

• The use of a yoga strap may be employed for people who are unable to hold the soles of their feet during the pose. Instead, the strap is hung over the soles of the feet and held in the hands.
• Women should not employ the Happy Baby Pose while pregnant unless modification can be made by a skilled instructor.

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