Happy Baby Pose, or Ananda Balasana, is a calming and deeply grounding supine posture that gently opens the hips, stretches the inner thighs, and releases the lower back. Often practiced toward the end of a yoga sequence or during restorative classes, this pose evokes a sense of surrender and ease while helping to reduce physical and mental tension.

Mimicking the instinctive movement of babies grabbing their feet, this pose invites a childlike curiosity and joy into your practice. It’s accessible, relaxing, and a great way to check in with your body and breath, especially after a more vigorous sequence.

Benefits of Happy Baby

• Opens the Hips & Inner Thighs: Gently stretches the groin and adductors
• Relieves Lower Back Tension: Releases the sacrum and lumbar spine
• Calms the Nervous System: Encourages relaxation and breath awareness
• Supports Emotional Release: Helps release stored tension in the pelvis
• Accessible & Soothing: Suitable for most levels, including beginners

1. 1. Lie flat on your back with your knees bent and feet flat on the mat.
   2. Draw your knees in toward your chest.
   3. Grab the outer edges of your feet with your hands. If needed, hold your ankles or shins instead.
   4. Stack your ankles directly over your knees, forming a 90-degree angle.
   5. Gently draw your knees down toward your armpits, keeping your lower back soft and grounded.
   6. Breathe deeply, staying for 5–10 breaths or more.
   7. To exit, release the feet and extend your legs, or hug the knees into your chest.

Contraindications

1. Knee Injuries: Deep hip flexion can strain compromised knees

2. Neck or Spine Issues: Support the head and neck if there’s discomfort

3. Pregnancy (later stages): Avoid pressure on the abdomen

4. Hip Replacement or Tight Hips: Modify range of motion or avoid tugging the legs

5. Sciatica or Lower Back Pain: May need cushioning or an alternate posture

Modifications & Variations of Happy Baby

When to Avoid or Modify Happy Baby

• Pregnancy (second and third trimesters): Avoid direct pressure on the abdomen
• Knee pain or tightness: Hold the thighs or shins instead of the feet
• Neck or spinal sensitivity: Use props for support or avoid long holds
• Hip replacement or joint instability: Practice only under guidance
• Emotional sensitivity or vulnerability: If the pose feels triggering, come out gently and rest

Why Practice Happy Baby?

Happy Baby Pose is a grounding, restorative posture that encourages openness, curiosity, and calm. It soothes the nervous system, gently opens the hips, and invites playfulness into your practice. Especially helpful at the end of class or during relaxation sequences, Ananda Balasana helps practitioners reconnect with a sense of peace, both physically and emotionally.