Ananda Balasana

Happy Baby Pose

step by step

1Lie down on your back. Upon exhaling, bend and bring your knees to your chest.
2Upon inhaling, grab the outside of your feet with your hands. (If it’s difficult to touch them with your hands, use straps on the arches of your feet and hold those instead.) Open your knees slightly larger than your torso and bring them in towards your underarms.
3Place each ankle over its respective knee, so that your shinbones are perpendicular to the ground. Keep your feet flexed. Lightly push into your hands (or into the straps while trying to bring your arms to the ground to create resistance.).
4Relax your tailbone towards the ground and lengthen the neck and spine.
5Hold the post for 30 seconds to a minute. Then, upon exhaling, bring your feet to the ground and maintain the position for a few breaths.


  • Calms the mind and helps to release fatigue and stress
  • Gently stretches the groin muscles as well as the spine.

contraindictions and warnings

  • If you have a neck injury, support your neck with a folded blanket at the back before going into
  • Not recommended during pregnancy.

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