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Happy Baby Yoga Pose Benefits, Steps & Variations

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  • Post last modified:08/09/2023

The Happy Baby Yoga Pose, also known as Ananda Balasana, is a wonderful yoga posture that brings attention to the hip joints and provides a gentle opening for beginners. It offers a solution for low back issues and serves as a great hip-opener. In this article we will explore Happy Baby Yoga Pose Benefits, Steps, Variations, Modifications, Contraindications etc.

Happy Baby Yoga Pose Benefits

To start the Happy Baby Yoga Pose, lie down on the floor in a supine position keeping your knees bent. Now lift your feet off the floor and open your knees slightly wider than your torso. Reach for the outer edges of your flexed feet with your hands, gently drawing your knees toward your armpits.

In addition to providing relaxation for the back, this Pose focuses on stretching the hamstrings, groins, shoulders, and chest muscles. It also helps to open the hips, in calming the mind, and bringing happiness in life.

Happy Baby Yoga Pose Benefits And Meaning

The name Ananda Balasana is derived from Sanskrit language. “Ananda” that means “happiness,” and “Bala” means “child,” and “asana” is “pose or posture.” This pose is also commonly known as the Happy Baby Pose or Blissful Baby Pose. This pose resembles more like a posture of a happy baby.

Alternatively, the pose can also resemble a dead bug with all four limbs away from the body, explaining its appropriate name. Ananda Balasana has been described in Hatha yoga texts and was referred to as Kandukasana (Ball Pose) in the 19th century in the Sritattvanidhi.

Basic Details

Sanskrit NameAnanda Balasana
English NameHappy Baby Yoga Pose
Difficulty LevelBeginner
Happy Baby Yoga Pose

Reflection Happy Baby Yoga Pose (Ananda Balasana)

Take a moment to recapture the pure joy and fascination of lying on your back and exploring your own body; your legs, toes, shoulders, and back.

Deep within each of us, regardless of our age, there exists a spark of pure potential “divine child” waiting to be awakened. It manifests as inspiration, creative energy, or a fresh and unconditioned perception of the world.

As we know babies absolutely adore playing with their feet, revelling in the simple pleasure it brings. Embrace this same playful, open, and innocent posture as you start your day, and see what wonders unfold afterward. It’s a beautiful way to reconnect with the childlike wonder that resides within us all.

Happy Baby Yoga Pose Steps:

  1. Step: Lie down on your back and bend your knees.
  2. Step: Place your feet on the floor.
  3. Step: Now Inhale and lift your legs off the floor.
  4. Step: Draw your knees toward your armpits and open your legs wider than your torso.
  5. Step: Bring your arms between your knees and hold the outer edge of your feet or toes.
  6. Step: Keep your knees bent and dart your chin into your chest.
  7. Step: Rest your head comfortably on the floor.
  8. Step: Optionally, you can also roll on your backside to the side or rock your body back and forth.
  9. Step: Hold the pose by pressing your tailbone to the floor and flexing your feet for 30 to 60 seconds.
  10. Step: Exhale slowly and release your arms and legs to the floor.
  11. Step: In the end you can relax your body in Savasana for some time.

Healing Properties

Happy Baby Pose offers various healing properties, including relieving muscular tension in the lower back and promoting calmness in the mind. It can be beneficial for releasing mental issues such as stress and anxiety.

Happy Baby Yoga Pose benefits:

1. Massage the abdominal organs:

This Pose gently massages the internal organs. Contracting the core muscles, while holding the pose stimulates the digestive organs, promoting better digestion.

2. Stretch the groins, inner thighs, and hamstrings:

The position of the lower body in this pose stretches the thighs and stimulates the groins. It improves flexibility and prepares the body to prevent muscle injuries.

3. Activate the solar plexus and sacral chakra:

This Pose provides energetic benefits by opening the Muladhara and Swadhisthana chakras. This activation improves the working of the reproductive organs, increases consciousness, and awakens the creative side of the practitioner.

4. Stimulate the kidneys:

This pose can effectively improve kidney function. It enhances the blood filtration process and aids in eliminating toxins from the body.

5. Stretch and strengthen the hip flexors:

It focuses on opening the hip flexors and releasing accumulated stress in this area. It enhances blood supply and strengthens the hip muscles.

Happy Baby Yoga Pose Variations

Here are a few variations of the Happy Baby Pose that you can try:

1. Holding the Toes:

Instead of holding the outer edge of the feet, you can wrap your thumb, index, and middle fingers around the big toes. This variation is more approachable for beginners.

2. One Leg at a Time:

In this variation, one leg lies flat on the floor while the alternate knee is drawn toward the shoulder. Hold the outer edge of the foot with the corresponding hand from the inner side of the knee. Keep the feet flexed and extend the lower leg up to the ceiling.

3. Crossing the Elbows:

Follow the same steps as the basic pose, but after opening the knees wider than the torso, raise your arms and cross the elbows. Reach the outer edge of your left foot with your right hand, and vice versa.


  • While practicing Happy Baby Pose, it is important to be mindful of certain contraindications and precautions:
  • Avoid practicing this Pose during pregnancy or menstruation.
  • If you have any injuries in your knees, ankles, neck, or shoulders, refrain from performing this pose.
  • Maintain proper alignment by consciously pressing the tailbone to the floor and ensuring that the ankles are aligned over the knees.
  • If you experience strain in the neck, avoid rocking the body back and forth.

Preparatory & Follow Up Poses

Preparatory Poses

Some preparatory poses that can help you prepare for Happy Baby Pose include

Follow Up Poses

For a well-rounded yoga practice you can follow up Happy Baby Pose with poses like


The following modifications can enhance the opening of the hip joint in Happy Baby Yoga Pose;

1.Bolster – You can keep a bolster between your knees while you bring your knees towards your body. It will widen your torso and open the hips fully.

2. Pillow – You can keep a pillow under your neck while performing the pose. This modification of Happy Baby Pose is beneficial to those who have any strain on their neck. Use of pillow under your neck will make the pose easier to hold.

3.Yoga Strap – If it is difficult for you to reach the feet keeping the spine straight on the floor, then you can wrap a yoga strap around your feet and hold the strap ends to perform this pose; it will experience relaxation and stretch.

4. Against a Wall – You can also press your heels against the wall while flexing your feet in the pose. The wall will provide extra support for longer period.  

You can use modifications such as a yoga strap, a wall for support, a bolster between the knees, or a pillow under the neck to accommodate specific needs or limitations.

Conclusion For Happy Baby Yoga Pose Benefits:

The Happy Baby Yoga Pose benefits are much more than we can write here, this yogic posture allows you to pause, revitalize, and tap into the joy and bliss within. In today’s modern world, it is essential to live a life that is joyful and stress-free. By embracing the inner child and exploring the joy within, we can experience a more fulfilling and balanced life.

FAQs: Happy Baby Yoga Pose

Q1: What is Happy Baby Pose?

Ans: Happy Baby Pose is also known as Ananda Balasana. To perform this pose. you have to lie on your back, bend your knees, bring your knees toward your armpits, and hold the outer edges of your feet with your hands. Just like the posture of a happy baby and the pose is complete.

Q2: What are the benefits of Happy Baby Yoga Pose?

Ans: Happy Baby Yoga Pose offers several benefits. This pose will help to stretch and strengthens the hip flexors, groins, and hamstrings areas. It also massages the abdominal organs and stimulates the kidneys. It also activates the solar plexus and sacral chakra. This pose can help relieve pain of the lower back and promote a sense of calmness in the mind.

Q3: Can anyone practice Happy Baby Yoga Pose?

Ans: Yes, Happy Baby Yoga Pose is suitable for most people, including beginners. You can also modify the pose if needed as per your needs. In case of  any specific medical conditions you can consult with a qualified yoga instructor before practicing this pose.

Q4: How long should I hold Happy Baby Yoga Pose?

Ans: You can hold Happy Baby Yoga Pose for about 30 to 60 seconds, or as long as feels comfortable for you. Remember to focus on your breath and maintain a relaxed state throughout the pose.

Q5: Can Happy Baby Yoga Pose help with stress relief?

Ans: Yes, Happy Baby Yoga Pose can be beneficial for stress relief. This pose is excellent hip opener and it promotes a sense of relaxation and calmness. If you also do deep breathing during the pose, it will enhance its stress-relieving effects.

Q6: Are there any variations of Happy Baby Yoga Pose?

Ans: Yes, there are variations of Happy Baby Pose that you can explore. One variation involves holding the toes instead of the outer edges of the feet. Another variation is extending one leg while keeping the other knee drawn towards the shoulder. You can also try crossing the elbows while holding the pose.

Q7: Can I practice Happy Baby Pose during pregnancy?

Ans: It’s recommended to avoid practicing Happy Baby Yoga Pose during pregnancy. As with any yoga pose, it’s best to consult with a qualified prenatal yoga instructor who can guide you through safe and suitable modifications for each trimester.

Do share your experience of doing Happy Baby Yoga Pose (Ananda Balasana) and if You have any question or comments regarding this Pose, you can mention so in the comments section below.

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