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Happy Baby

Ananda Balasana

Happy Baby (Ananda Balasana) is a relaxing yoga pose where you lie on your back, holding your feet, and gently rock from side-to-side.







How to do Happy Baby Pose Yoga

Happy Baby pose can be done by:

1. Lie on your back on a yoga mat or comfortable surface.

2. Bend your knees towards your chest, keeping your feet off the ground.

3. Hold the outer edges of your feet with your hands, or use a yoga strap around your feet if needed.

4. Gently open your knees wider than your torso, bringing them toward your armpits.

5. Keep your ankles directly above your knees, forming a 90-degree angle with your thighs.

6. Relax your shoulders and neck while pressing your lower back into the mat.

7. If comfortable, gently rock side to side, enjoying the soothing stretch.

8. Breathe deeply and hold the pose for several breaths or as long as desired.

9. To release, slowly bring your knees back together and release your feet.

10. Straighten your legs and relax on your back for a moment, feeling the effects of the pose.


  • Use a yoga strap or a towel around your feet if you can't reach them with your hands.

  • Place yoga blocks under your hands to provide support and ease tension in the shoulders.

  • Keep your knees bent and feet flat on the floor if you have tight hips or limited range of motion.

  • Try rocking side to side gently, or stay still and focus on deep, relaxing breaths.

  • If you have lower back issues, place a rolled-up blanket or cushion under your sacrum for added support.

  • For a more restorative variation, perform the pose against a wall, extending your legs upward while holding your feet.

    If you're pregnant or have specific medical concerns, consider consulting a yoga instructor or healthcare professional for modified poses.


Read the following cautions to stay safe:

  • Avoid this pose if you have any recent injuries or surgeries involving your hips, knees, or lower back.

  • Pregnant women should practice this pose with caution and consult a prenatal yoga instructor or healthcare provider.

  • Individuals with neck or shoulder injuries should avoid excessive strain on those areas while performing this pose.

  • People with hip or groin injuries should approach this pose with care and consider using props or modifications.

  • If you experience discomfort or pain in the knees, modify the pose by keeping the feet on the floor and bending the knees slightly.

  • Avoid overstretching or forcing the legs too wide apart, as it may cause strain on the hips and pelvis.

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