How to do Ananda Balasana - Happy Baby Pose

Ananda Balasana also known as the Happy Baby Pose, is a basic pose that is found in many contemporary yoga routines, and is known to stretch the inner groin and lower back while calming the mind by relieving the stress.

How to:

Lie flat on your back. Inhale and lift your legs up, bringing both your knees close to your chest.
Hold your big toes using a toe lock with your arms stretched on the inside of the legs. Gently open up your hips and widen your legs to deepen the stretch.
Make sure head is resting on the floor.
Stack each ankle directly over the knee so that the shins are perpendicular to the floor.
Press tailbone and the sacrum down to the floor while you press your heels up, pulling back with your arms. The shoulders, whole area of the back and the spine should be pressed flat on the floor.Lengthen your spine as you bring your thighs into your torso and towards the floor.
Press the knees down to feel the stretch in the hip, inner thighs and groin.
Breathe normally and hold the pose for about 30 seconds to a minute.
Exhale and release your arms and legs. Lie on the floor for a few seconds before you move on to the next asana.

Benefits:

Stretches the back and the spine and also the inner part of the groin, inner thighs, and the hamstrings.
Opens hips, inner thighs, and groin
It releases all the tension trapped in the sacrum and lower back and relieves back pain.
Stretches and soothes the spine
Helps open up the shoulders and the chest.
Practicing the happy baby pose regularly helps reduce the heart rate, therefore relaxing and calming the brain and mind.
Helps release stress and fatigue owing to the deep stretch.

Contraindications:

Do not practice this asana if you
Are Pregnant
Have any injury in the knee and the ankle
Have any injury at the neck and shoulders.
Are menstruating
Have high BP
And if you have a neck injury, you should make use of a thickly folded blanket to provide support to the head.

[Add_Account]

HOLY S... THAT WAS AMAZING!!.
I think that literally have me some emotional release..
I don't know what happened but god I must have needed this position

[Mohannatayeb]

Very helpful. Thank you for mentioning the small details. 🙏🏼 Namaste

[barefootjamie]

Thank you very much! Getting right on this. My body seems to need more yoga as it's tightening up with the cold weather in Massachusetts

[arijitchakravarty]

Wonderful video - please keep making lots more like this - so much to learn and practise. Thank you ⭐️

[harvinderjeetsingh]

Very nicely explained with small details

[illuminatiCorgi]

I've been calling this the, 'Happy Birthday Pose', for weeks.

[AirJKB]

My sore hips and sacrum needs this. Thank you.

[buntybunny]

I have a pelvic floor prolapse will this help?

[gioaectomorpho]

Gracias por enseñar como se hace la postura 👍

[Jegganathsurya]

Don't rise ur leg toward ceiling while doing this pose, u should feel strech in ur pelvic floor region while doing

[PoetryPeace]

I tried i do like a mini version of this and this waaas too hard felt a pain in quads so stopped but nice vid

[che]

If you are too tight, but feel a stretch but can’t get the ankle above the knee what would you suggest? I know repetition will
Make
This happen

[bikinggal]

3 different chanels, 3 different variation..which makes me happy lady. If you can't do it one way, you can do it a different way!

[pusangmakulit]

Hello, I am just curious. Why is it not advised to do the baby pose during period? Does it affect the period?

[td]

I'm here because I have upper abdominal bloating and this was recommended

[saurabhkainturaofficial]

Very very beautifully explained.loved it

[arnoldgovernorofcalifornia]

Who's here after reading about deshaun Watson's new accusations. Lol

[AthxnaOfficial]

will this help stretch the pelvic floor? I am plus size and have never been able to cross my legs while sitting. i was told this can help.