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Happy Baby – Ananda Balasana

Pose Summary

Happy Baby or Blissful Baby aka Ananda Balasana is a calming posture which stretches the hips and releases the lower back. Normally, you would come into this posture towards the end of your practice or for a counter pose after intense backbends. 

Yoga Collective - Happy Baby – Ananda Balasana


Step 1

Lie on your back and gently hug the knees into your chest

Step 2

Separate the knees wide to either side of your torso. Then, keeping the knees bent, reach down and grab a hold of the outer edge of each foot (or the big toes). Bring the soles of the feet to shine up towards the ceiling as if you were going to stand on it.  

Step 3

Shins are perpendicular to the earth. Flex and activate the toes. Pull down on the outer edges of the feet in order to glue the sacrum down to the earth and to bring the arm bones into their sockets.

Step 4

Imagine you are trying to get your upper thighs to rest next to your ribcage. Make sure the sacrum stays on the earth by drawing the navel down.

Step 5

Shoulder and head are on the ground. Neck is inline with the spine.  To help align the neck with the spine press your head gently to the ground and slightly tuck the chin.

Step 6

To release, let go of the outer edges if the feet and hug the knees into the chest.


  • Releases the lower back
  • Stretches the hips, groin and spine  
  • Strengthens arms and shoulders


• Legs, shoulder or neck injuries