Pose Name Sanskrit Name Level Targets
Happy Baby Pose Ananda Balasana Beginner Inner groins, Back spine

What is Happy Baby Pose?

Happy Baby Pose or Ananda Balasana is an easy pose in yoga. It is a gentle stretch for the hamstrings, inner thigh, and inner groin, and also a relaxation pose for the back, and it also opens up the hips, shoulders, and chest. Happy Baby pose is a nice treat to give yourself any time. It feels especially relaxing after a difficult poses. You can stay at this pose for 30 to 60 seconds.

How to do Happy Baby Pose

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Step 1

Lie on your back with your knees bent into your chest. As you inhale, take hold of the inside or outside of your feet. Open your knees wider than your torso and bring them towards the floor next to the armpits. Place your ankles directly over your knees (90° angle).

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Final Step

Flex through your heels, gently pushing your feet into your hands, pulling the hands down to create resistance. Extend your spine by lengthening your tailbone and draw your belly slightly in. Maintain the length in the back of your neck.

Come out from the pose: Place your feet back onto the floor as you exhale.
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Tip for beginners: If you can’t reach your feet, try using a belt or scarf looped around each arch of the foot. You can also take hold of your ankles or shins.
Contraindications and Precautions
Avoid this pose if you have neck injury
You can support your head with a blanket.
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Avoid this pose if you have ankle or knee injuries
Take hold of behind the thighs to reduce any strain.
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Benefits:
Improves mobility in the hips.
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Gently stretches the hamstrings.
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Calms the mind.
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Strengthens the arms.
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Releases and decompresses the sacroiliac joint.
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Preparatory Poses:
pose Name sunskrit
Child's Pose Balasana
Hero Pose Virasana
Follow-up Poses:
pose Name sunskrit
Downward-Facing Dog Pose Adho Mukha Svanasana