The happy baby pose, also known as Ananda Balasana, is a calming yoga pose that provides a host of benefits for both body and mind. As one of the most soothing poses in yoga, the happy baby can relieve stress, calm the nervous system, and bring feelings of joy and contentment.
This restorative posture is accessible even for beginners, yet offers deep stretches that more advanced yogis will appreciate too. By stimulating the parasympathetic nervous system, happy baby pose facilitates the “rest and digest” state to counteract the stresses of everyday life.
Ready to find your inner peace? Read on to learn how to correctly do this pose, along with modifications, variations, and expert tips to get the most out of your practice.
How to Do Happy Baby Pose
The happy baby pose is simple to get into. Follow these step-by-step instructions:
- Lie on your back with your knees bent and feet on the floor, a few inches apart. Engage your core to maintain stability.
- Inhale and exhale a few breaths to settle in. As you inhale, draw your knees up toward your armpits, keeping your back pressed into the floor.
- Flex your feet and open your knees wide so the soles of your feet point toward the ceiling. Your knees can open as wide as your yoga mat.
- Exhale and reach your arms inside your knees to grab the outer edges of your feet. If your flexibility allows, wrap your first two fingers around your big toes.
- Gently pull down on your feet while pressing your feet up into your hands to create tension. Avoid forcing the stretch.
- Soften your tailbone toward the floor to feel a deeper stretch in your hips and inner thighs.
- Relax your neck and shoulders into the floor. Avoid crunching your neck or chin.
- Hold for up to 1 minute, breathing slowly and deeply.
- Release on an exhale, lowering your feet to the floor. Rest or move into Savasana.
The happy baby pose stretches the hamstrings, inner thighs, hips, and groin while decompressing the lower back. This posture stimulates the sacral chakra, located below the navel, which represents creativity, sexuality, and relationships.
Happy Baby Pose Benefits
Beyond just opening the hips, happy baby pose offers a range of mental and physical perks:
- Relieves stress and calms the mind
- Releases tension in the lower back
- Stretches the hips, groin, hamstrings, and inner thighs
- Improves focus
- Stimulates circulation
- Aids digestion
- Boosts mood
- Encourages emotional openness
The gentle rocking and soothing nature of this posture explains why it’s commonly used at the beginning or end of a yoga practice. Happy baby can prep the body for more challenging postures or help yogis wind down after an intense flow.
Happy Baby Pose Variations
Modify the pose to accommodate your level of flexibility:
- For beginners, bend the knees closer to your torso and grab behind your hamstrings instead of the feet.
- Use a strap around your feet if you can’t reach them with your hands.
- Place a bolster or pillow under your head and shoulders if needed.
- For a deeper stretch, press your tailbone toward the floor and actively flex your feet into your hands.
- For core work, extend your arms toward the ceiling while maintaining the leg position.
- Switch between bending one knee at a time to target each side.
Expert Tips for Happy Baby Pose
Follow these tips to get the most out of your practice:
- Soften your shoulders, hips, and neck to relax fully into the posture. Avoid tension.
- Keep your chin tucked slightly to elongate the neck rather than letting it crunch.
- Focus on your breath, inhaling and exhaling slowly and steadily.
- Gently rock from side to side if it feels good. Move with your breath.
- Use a wall for support if balancing on your sacrum is challenging.
- Place a sandbag on your feet for a deeper stretch through the hips and inner thighs.
Bringing playfulness to your yoga practice with happy baby pose can relieve stress, open tight hips, and put you in a childlike state of joy. By stimulating the parasympathetic nervous system, this posture facilitates deep relaxation while providing a revitalizing stretch.
Deepen Your Practice
Incorporate other soothing poses like Sukhasana (easy pose), Virasana (hero pose), and Balasana (child’s pose) into your routine for maximum stress relief. Slow, mindful breathing during these postures will enhance feelings of calmness.
Honor what feels good for your body and don’t force the stretch. Modify as needed and focus on your breath to fully surrender into each pose. A regular yoga practice combining postures like happy baby will bring you to a state of blissful contentment.
