Menu Join
Poses

Happy Baby Pose / Ananda Balasana

Yoga pose: Happy Baby Pose/Ananda Balasana
Step by step
  • Lie on your back with your knees bent into your chest.
  • Inhale - grab the outside of your feet.
  • Open your knees wider than your torso and bring them towards the floor next to the armpits.
  • Make sure your ankle is directly over your knees (90 degree angle).
  • Flex through your heels, gently pushing your feet into your hands, pulling the hands down to create resistance.
  • Try to bring thighs in towards the torso and down towards the floor.
  • Extend your spine by lengthening your tailbone and draw your belly slightly in.
  • Maintain the length in the back of your neck.
  • Hold for 30 - 60 seconds.
  • To come out of the pose, bring feet back onto the floor on an exhale.
Beginners tips
  • If you can't reach your feet, try using a belt or scarf looped around each arch of the foot.
  • You can also hold the shins or the back of your thighs.
Benefits
  • Gently stretches inner groin and spine.
  • Calms the mind, relieving stress and fatigue.
  • Opens hips.
  • Strengthens the arms.
  • Releases and decompresses the sacroiliac joint.
Watch out for
  • If you have a neck injury, or your chin sticks up when the head lies flat on the floor, support the head on a blanket.
  • If you have ankle or knee injuries take hold of behind the thighs to reduce any strain.
Variations
  • You can try holding the inside of your feet or holding your ankles.
  • Vary the pose by keeping your toes together.
  • Allow your tailbone to curve into the air slightly to release your sacroiliac joint.
  • To get a deeper stretch, try gradually straightening your legs while pulling your feet down, don't allow hips to lift off the floor.
  • For a core exercise let go of your feet but keep the legs in position, push your hands up to the ceiling lifting the upper body - imagine you are doing an upside down Bakasana / Crow pose!
Complementary poses
Try it in class

Seated hip opening Yoga class - for members only

Seated hip opening yoga class with Esther Ekhart

Teacher: Esther Ekhart
Level: All Levels
Style: Hatha
Duration: 30 mins

Not a member yet? Subscribe and get full access to all of our online classes 

 

Close

Sign up for our Newsletter!

Subscribe to our newsletter and stay updated with our latest classes, articles, programmes and much more!

Sign up

Close

Uh-oh, are we looking funny?

Our site is optimised for Chrome on Android.
Please upgrade your browser for a better experience.

Download Chrome
Close