Happy Baby Bag

Happy Baby Pose, also known as Ananda Balasana, is a gentle yoga pose that focuses on stretching the hips, inner thighs and lower back. The pose is particularly good for releasing tension in the lower body and can also help calm the mind. It's a great closing pose in a yoga sequence or as part of a relaxing routine.

How to do Happy Baby Pose correctly

Follow these steps to get into Happy Baby Pose:

  1. Lie on your back with your knees bent and your feet flat on the floor.
  2. Pull the knees up towards the chest.
  3. Grasp the outside of your feet with your hands, making sure your knees are wide apart and in the same direction as your armpits.
  4. Gently press your feet into your hands while keeping your knees bent and creating a stretch in your hips.
  5. Keep your back flat against the floor and relax your head and shoulders. Stay in the position for 30 seconds to 1 minute.

Common mistakes in Happy Baby Pose

Avoid these mistakes to get the most out of the position:

  • Too much pressure on the knees: Do not force the knees to the floor. Let gravity work as you gently hold your feet.
  • Raised back: Make sure the lower back stays in contact with the floor to avoid overloading the lower back.
  • Tense shoulders: Pull your shoulders away from your ears to avoid tension in your neck.

Modifications and Variations

Adapt the pose to your level by trying the following modifications:

  • Using a strap: If it is difficult to reach the feet, you can use a yoga strap around the feet for support.
  • Hold your knees: If your hips are tight, you can hold your knees instead of your feet to reduce the intensity of the stretch.
  • Roll from side to side: For extra relaxation, you can gently rock your body from side to side to massage the spine.

Video: Correct execution of Happy Baby Pose

Watch this video to learn the proper techniques for Happy Baby Pose:

Video: Variations of Happy Baby Pose

Here's a video showing different variations of the pose for both beginners and advanced:

Repetitions and breathing technique

Hold the position for 30 seconds to 1 minute. Breathe deeply and slowly: inhale as you grab your feet and exhale as you sink deeper into the stretch. This will help release tension and achieve a deep, relaxing effect.

Back to blog